Top 8 Foundational Exercises for School, Home, or Clinic-Based Movement Programs
At Neurohealth Wellness, our mission is to help people move pain-free, rebuild mobility, and rediscover the joy of resilient movement. Our clinical team has refined a minimalist but powerful approach to training that uses simple, scalable exercises to create lasting results for people of all ages and ability levels.
Whether you're recovering from injury, looking to prevent it, or simply want to move better in daily life, these eight foundational exercises offer a path forward—without the complexity or overwhelm of traditional fitness programs.
1. Slant Board Step-Ups: A Scalable Knee Solution
Using a slant board to elevate the heel allows individuals to work through greater knee flexion with less joint strain. This movement strengthens the quadriceps while promoting tendon health, particularly for people with patellar tendinopathy or anterior knee pain.
Clinical insight: It allows people to safely train in deep ranges of motion, which research shows is critical for joint adaptation and resilience [1,2].
2. Counterbalanced Slant Squats: Confidence in the Bottom Position
Adding a light counterweight (like a dumbbell or plate) shifts the centre of mass forward, making it easier to sit into a full squat without falling backward. This position enhances ankle dorsiflexion and knee control—especially important for people who’ve developed stiffness from long-term sitting or previous injuries.
Why it works: Research supports deep squats (with proper control) as not only safe but beneficial for knee joint health and cartilage nourishment [3].
3. Elevated Split Squats: Hip, Knee, and Ankle Strength in One Movement
Raising the front foot increases range and challenges balance. This builds unilateral leg strength and promotes mobility in the hips and ankles. It’s also excellent for addressing asymmetries between legs, which are common contributors to injury.
Supported by science: Split squats are associated with improvements in gait mechanics, balance, and injury prevention [4].
4. Dumbbell Seated Deadlift: Posterior Chain Access Without Spinal Load
This variation activates the hamstrings and glutes from a seated position, minimising spinal compression. It’s a smart choice for those easing back into training post-back injury or for clients who find traditional deadlifts intimidating.
Evidence shows: Strengthening the posterior chain this way can reduce chronic back pain and improve trunk stability [5,6].
5. Standing Dumbbell Deadlift: Strength with a Stretch
This controlled hip hinge teaches people how to lengthen and load their hamstrings without rounding the spine. It’s an excellent combination of eccentric strength and flexibility.
Research confirms: Eccentric loading in a lengthened position is highly effective for hamstring rehab and injury prevention [7].
6. Hanging Leg Raises: Hip Flexor Strength and Core Control
This movement encourages active hip flexion—something often overlooked in both rehab and performance. It also develops strong, stable abdominals and can improve spinal alignment when done with control.
Fun fact: Active hip flexor training has been shown to reduce lumbar lordosis and improve lumbopelvic control [8].
7. Ring Rows: Functional Pulling for Shoulder Health
Suspension rows target the upper back and postural muscles without stressing the shoulder joint. They’re perfect for beginners and can be progressed by adjusting body angle.
Evidence-based practice: Horizontal pulling strengthens scapular stabilisers, which helps reduce shoulder impingement and rotator cuff issues [9].
8. Assisted Pull-Ups: Vertical Strength for Everyone
Using the legs or a band for assistance, pull-ups can be scaled to any ability level. This trains scapular retraction, shoulder integrity, and total body coordination.
Why we teach it: Vertical pulling helps balance dominant pressing patterns and is correlated with improved shoulder stability and posture over time.
Why Load Matters (and How to Load Safely)
Avoiding movement due to pain or past injury often leads to more stiffness and weakness. At Neurohealth Wellness, we believe in progressive loading—introducing controlled, tolerable resistance that helps your joints, muscles, and nervous system adapt for the better.
Numerous studies show that pain-free, gradual loading:
- Stimulates joint lubrication and cartilage regeneration
- Enhances tendon resilience
- Improves neuromuscular coordination
- Increases movement confidence, even in previously injured tissues [2,5,7]
Final Thoughts: Simple Tools, Long-Term Gains
These eight exercises aren’t a fad—they’re time-tested, research-backed tools that build stronger, more mobile, and pain-resilient bodies. With just a few simple pieces of equipment—a slant board, dumbbells, rings, and a pull-up bar—you can improve joint health, restore strength, and future-proof your body for the years ahead.
References
- Rabello LM et al. (2021). The effectiveness of step-up exercise in patellofemoral pain: A systematic review. Physiotherapy Theory and Practice, 37(9), 1012–1020.
- Malliaras P et al. (2013). Patellar tendinopathy: Clinical diagnosis, load management, and advice for challenging case presentations. British Journal of Sports Medicine, 47(9), 1–8.
- Hartmann H et al. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine, 43(10), 993–1008.
- McCurdy K et al. (2010). Comparison of lower extremity EMG activity during running and different types of squats. Journal of Strength and Conditioning Research, 24(3), 789–797.
- van Dillen LR et al. (2003). Trunk coordination during the transition from supine to sitting in people with and without low back pain. Spine, 28(6), 614–619.
- Steele J et al. (2015). Resistance training to momentary muscular failure improves cardiovascular fitness in humans: A review of acute physiological responses and chronic physiological adaptations. Journal of Exercise Science & Fitness, 13(1), 34–40.
- Opar DA et al. (2013). Eccentric hamstring strength and hamstring injury risk in Australian footballers. Medicine & Science in Sports & Exercise, 45(5), 805–810.
- Kendall FP et al. (2005). Muscles: Testing and Function with Posture and Pain. 5th ed. Lippincott Williams & Wilkins.
- Reinold MM et al. (2009). Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), 532–540.
Want to Learn These Movements Safely?
Our chiropractors and movement specialists at Neurohealth Wellness are here to guide you. Whether you're dealing with pain, stiffness, or simply want to move and feel better, we’ll tailor a program to help you reclaim strength and mobility—safely.
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