Isometric hold
●○○○○3×30–45 s
Build gentle tension without sharp symptom spike; breathe steadily.
The menu below reflects common educational progressions, not a prescription. Dose, order and contraindications are individual.
Difficulty stars (1–5) are relative within this topic for layout comparison.
Typical exercise menu
Supported range drill
●●○○○2×10–15
Move through comfortable arc; stop short of guarding.
Light concentric pattern
●●○○○3×8–12
Smooth tempo; match resistance to form quality.
Eccentric emphasis
●●●○○3×6–10
Slow lowering phase; monitor next-day irritability.
Closed-chain control
●●●○○3×8
Keep alignment cues; progress stance or reach challenge.
Power / rate drill
●●●●○3×4–6
Only after strength baseline; emphasise soft landings.
Task-specific rehearsal
●●●●○4–6 quality reps
Rehearse the goal task under fatigue management.
Sport or work simulation
●●●●●Planned exposures
Graded volume toward full demands with exit criteria.
When images resolve from Wikimedia, they illustrate context — not perfect technique models for every body.
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