Rehab Science Chapter 13
Tools & Equipment
Every protocol can be done at home. Essential tools appear in at least one protocol; condition-specific tools are only needed for certain programmes—most have household alternatives.
Essential tools
Bench
- Suggested:
- Firm weight bench
- Alternatives:
- Table bench or sturdy chair
- Uses:
- Seated and lying exercises
9 detailed exercisesSource: Rehab Science · PDF p. 224
Dumbbells
- Suggested:
- Two light (5–10 lb) and one heavy (25–45 lb)
- Alternatives:
- Kettlebell instead of the heavy dumbbell
- Uses:
- Resistance exercises
12 detailed exercisesSource: Rehab Science · PDF p. 225
Dowel
- Suggested:
- 1 × 48 inch dowel
- Alternatives:
- PVC pipe, broomstick, golf club
- Uses:
- Passive and active-assisted range of motion
3 detailed exercisesSource: Rehab Science · PDF p. 225
Foam roller
- Suggested:
- 36-inch firm, smooth roller
- Alternatives:
- Soft or studded roller
- Uses:
- Large-muscle soft tissue work; shoulder mobility (e.g. angels)
2 detailed exercisesSource: Rehab Science · PDF p. 226
Peanut tool
- Suggested:
- Peanut massage roller
- Alternatives:
- Two lacrosse balls taped together
- Uses:
- Spinal soft tissue work (neck and back)
Massage balls
- Suggested:
- One small (tennis/lacrosse size) and one large (softball size)
- Alternatives:
- Any self-massage ball you like
- Uses:
- Small muscles and attachment points
6 detailed exercisesSource: Rehab Science · PDF p. 228
Physio (exercise) ball
- Suggested:
- 55 cm ball
- Uses:
- Hamstring curls; core exercises
1 detailed exercisesSource: Rehab Science · PDF p. 228
Resistance band (roll)
- Suggested:
- Medium-resistance band roll, cut to length
- Alternatives:
- Any brand/resistance
- Uses:
- Resistance exercises
1 detailed exercisesSource: Rehab Science · PDF p. 229
Resistance tube bands
- Suggested:
- Variety pack with handles and door anchor
- Alternatives:
- Cable machine
- Uses:
- Resistance exercises
5 detailed exercisesSource: Rehab Science · PDF p. 230
Resistance loops
- Suggested:
- Variety pack of loop bands
- Alternatives:
- Thin latex (easier) or fabric (harder)
- Uses:
- Hip and shoulder exercises
1 detailed exercisesSource: Rehab Science · PDF p. 231
Stretch strap
- Suggested:
- Non-elastic strap with loops
- Alternatives:
- A belt that will not stretch
- Uses:
- Stretching
Condition-specific tools
Balance pad
- Suggested:
- Foam balance pad
- Alternatives:
- Thin firm cushion
- Uses:
- Knee protection when kneeling; elevation for adduction exercises
Grip strengtheners
- Suggested:
- Hand gripper plus finger-extensor exerciser
- Alternatives:
- Any grip open/close challenge
- Uses:
- Tennis elbow, golfer's elbow, carpal tunnel; hand strength
Plantar fascia / big-toe stretcher
- Suggested:
- Toe-and-fascia stretching device
- Alternatives:
- Rolled-up towel
- Uses:
- Plantar fascia and big toe stretching/strengthening
Plyometric boxes
- Suggested:
- Two boxes, ~6–8 in and ~16–18 in
- Alternatives:
- Chair, step or stable raised surface
- Uses:
- Step-ups and step-downs
Sports ball
- Suggested:
- Soccer ball, volleyball or basketball
- Alternatives:
- Any firm ball
- Uses:
- Adduction bridges
Slant board
- Suggested:
- Adjustable non-slip slant board
- Alternatives:
- 3–6 inch step
- Uses:
- Calf stretching; patellar tendon strengthening