Physiotherapist-prescribed exercises for home use
Every exercise below is one we actually prescribe in clinic. Search by name, filter by body region, or jump into a condition-specific program.
40 exercises
- core · beginner
Glute Bridge
A foundational lower-back and hip strengthener that fires the glutes without loading the spine.
Targets: Gluteus maximus, Hamstrings, Core stabilisers
See technique - core · beginner
Bird Dog
An anti-rotation core drill that trains the spine to stay still while the limbs move — a cornerstone of back-pain rehab.
Targets: Multifidus, Transversus abdominis, Gluteus medius
See technique - lower limb · beginner
Clamshell
A targeted gluteus medius drill for hip, knee, and low-back stability.
Targets: Gluteus medius, Deep hip external rotators
See technique - core · beginner
Dead Bug
Anti-extension core drill that trains lumbar control while arms and legs move independently.
Targets: Transversus abdominis, Rectus abdominis, Deep hip flexors
See technique - core · intermediate
Side Plank
Lateral core exercise for the quadratus lumborum, obliques, and gluteus medius.
Targets: Obliques, Quadratus lumborum, Gluteus medius
See technique - spine · beginner
Cat–Cow
Gentle spinal mobility drill to warm up the whole back before exercise.
Targets: Erector spinae, Multifidus, Abdominals
See technique - upper limb · beginner
Wall Slide
Scapular retraining drill for shoulder posture and impingement rehab.
Targets: Lower trapezius, Serratus anterior, Rotator cuff
See technique - upper limb · beginner
Scapular Retraction
Foundational shoulder-blade squeeze to reverse rounded-shoulder posture.
Targets: Middle trapezius, Rhomboids, Lower trapezius
See technique - stretching · beginner
Doorway Pectoral (Pec) Stretch
The classic doorway pectoral stretch (aka chest doorway stretch) for tight pec major & minor that pull the shoulders forward.
Targets: Pectoralis major, Pectoralis minor, Anterior deltoid
See technique - upper limb · beginner
Chin Tuck
Deep-neck-flexor activation drill — first-line exercise for forward head posture and neck pain.
Targets: Deep cervical flexors (longus colli/capitis)
See technique - stretching · beginner
Upper Trap Stretch
Simple stretch for the upper trapezius muscle that stores stress and desk-work tension.
Targets: Upper trapezius, Levator scapulae
See technique - stretching · beginner
Hamstring Stretch
Standard supine hamstring lengthener for back and knee patients.
Targets: Hamstrings
See technique - stretching · beginner
Piriformis Stretch
Targeted stretch for the deep gluteal muscle often involved in sciatic pain.
Targets: Piriformis, Deep hip external rotators
See technique - lower limb · beginner
Calf Raise
Foundational calf strengthener — the single most important exercise for plantar fasciitis and Achilles tendinopathy.
Targets: Gastrocnemius, Soleus
See technique - neuro balance · beginner
Single-Leg Balance
Progressive single-leg stance drill to rebuild ankle, hip, and core stability.
Targets: Gluteus medius, Deep ankle stabilisers, Core
See technique - lower limb · beginner
Mini Squat
Partial squat used in early knee and hip rehab.
Targets: Quadriceps, Gluteus maximus, Hamstrings
See technique - lower limb · beginner
Terminal Knee Extension
Isolated quad drill for the last 30° of knee extension — key after knee surgery.
Targets: Vastus medialis oblique, Quadriceps
See technique - lower limb · beginner
Straight Leg Raise
Fundamental hip-flexor and quad activation drill used after knee surgery and in early back-pain rehab.
Targets: Rectus femoris, Iliopsoas
See technique - lower limb · beginner
Quad Set
Isometric quad contraction — the first exercise after any knee surgery.
Targets: Quadriceps
See technique - lower limb · intermediate
Wall Sit
Isometric quad and glute drill for knee stability and bone loading.
Targets: Quadriceps, Gluteus maximus
See technique - lower limb · intermediate
Step-Up
Functional single-leg strength drill for stairs, hiking, and returning to sport.
Targets: Quadriceps, Gluteus maximus, Calf
See technique - lower limb · beginner
Hip Hinge
Movement-pattern re-education for safe bending and lifting.
Targets: Gluteus maximus, Hamstrings, Erector spinae
See technique - lower limb · intermediate
Farmer Carry
Loaded walking drill for grip, core, and postural strength — a top pick for bone-loading programs.
Targets: Grip, Core stabilisers, Gluteus medius
See technique - upper limb · beginner
Band Pull-Apart
Scapular strengthener for the mid-back muscles that support the shoulder.
Targets: Middle trapezius, Rhomboids, Rear deltoid
See technique - upper limb · beginner
Band External Rotation
Isolated rotator-cuff strengthener — cornerstone of shoulder rehab.
Targets: Infraspinatus, Teres minor
See technique - stretching · intermediate
Sleeper Stretch
Targeted posterior-capsule stretch for shoulder impingement and stiffness.
Targets: Posterior shoulder capsule, Infraspinatus
See technique - upper limb · beginner
Pendulum Exercise
Passive shoulder mobility drill for early frozen shoulder and post-op rehab.
Targets: Shoulder joint capsule
See technique - lower limb · beginner
Towel Scrunch
Intrinsic foot muscle strengthener for plantar fasciitis and flat foot.
Targets: Intrinsic foot muscles
See technique - mobility · beginner
Ankle Alphabet
Multi-directional ankle mobility drill after sprains and immobilisation.
Targets: Ankle joint, Peroneals, Anterior tibialis
See technique - mobility · beginner
Heel Slide
Gentle knee flexion mobility drill after surgery or immobilisation.
Targets: Knee joint
See technique - stretching · beginner
Ankle Dorsiflexion Stretch
Wall-based calf/soleus stretch to restore ankle mobility.
Targets: Gastrocnemius, Soleus, Achilles tendon
See technique - spine · beginner
McKenzie Press-Up
Prone extension drill to centralise disc-related back and leg pain.
Targets: Lumbar spine mobility
See technique - stretching · beginner
Cobra Stretch
Gentle spinal extension stretch to counter prolonged sitting.
Targets: Abdominals, Hip flexors, Lumbar spine
See technique - mobility · beginner
Prone Lying
Simple sustained prone position to unload the lumbar spine.
Targets: Lumbar spine
See technique - core · beginner
Pelvic Tilt
Foundational pelvic-control drill for back pain, pregnancy, and postpartum recovery.
Targets: Transversus abdominis, Deep multifidus
See technique - core · beginner
TvA Activation
Isolated transversus abdominis activation drill — the deepest core muscle.
Targets: Transversus abdominis
See technique - pelvic floor · beginner
Kegel
Selective pelvic-floor contraction drill — first-line for stress incontinence and prolapse.
Targets: Levator ani, Pelvic floor muscles
See technique - neuro balance · beginner
Tandem Stance
Heel-to-toe stance drill for balance training and fall prevention.
Targets: Ankle stabilisers, Core
See technique - lower limb · beginner
Sit-to-Stand
Functional lower-body strength drill used for fall prevention, Parkinson's, and post-op rehab.
Targets: Quadriceps, Gluteus maximus, Core
See technique - neuro balance · beginner
Marching in Place
Cadence-focused marching drill for Parkinson's, balance training, and warm-up.
Targets: Hip flexors, Core, Cardio system
See technique
Home programs by condition
- Program
Back Pain
A 6-week graded routine to calm a painful back, restore control, and rebuild strength — no equipment needed.
Open program - Program
Neck Pain
A 6-week routine to unload a sore neck, restore mobility, and rebuild deep-flexor endurance.
Open program - Program
Sciatica
Nerve-glide and centralisation program that follows the McKenzie principle to draw pain out of the leg.
Open program - Program
Knee Pain
Quad-hip strengthening program for anterior knee pain, patellofemoral pain, and mild OA.
Open program - Program
Shoulder Pain
Rotator-cuff and scapular retraining for impingement, tendinopathy, and early frozen shoulder.
Open program - Program
Frozen Shoulder
Stage-matched program combining stretching and Mulligan-style mobilisation for adhesive capsulitis.
Open program - Program
Plantar Fasciitis
Heavy-slow loading protocol combined with calf and foot mobility work — the gold standard for plantar heel pain.
Open program - Program
Tennis Elbow
Eccentric wrist-extensor loading — the evidence-based program for lateral epicondylalgia.
Open program - Program
Carpal Tunnel
Nerve-glide and tendon-glide program to reduce median nerve compression symptoms.
Open program - Program
Hip Pain
Gluteal strengthening and hip-mobility routine for OA hip and gluteal tendinopathy.
Open program - Program
Ankle Sprain
Progressive loading and proprioception program based on the OPTIKNEE / OPTIKNEE-ankle protocol.
Open program - Program
Stroke Upper Limb
Task-oriented arm-and-hand practice program based on motor relearning and CIMT principles.
Open program - Program
Parkinson's Balance
PWR!-inspired big-amplitude program to fight bradykinesia and reduce falls in Parkinson's disease.
Open program - Program
Fall Prevention
Otago-based strength and balance program shown to reduce falls in older adults by 35%.
Open program - Program
Pelvic Floor
Kegel and functional pelvic-floor program for stress incontinence and pelvic organ prolapse.
Open program - Program
Diastasis Recti
TvA-first program to safely close abdominal separation after pregnancy.
Open program - Program
Osteoporosis
Impact-and-load program based on LIFTMOR guidelines to build bone and reduce fracture risk.
Open program - Program
Post-TKR
Milestone-based rehab program after total knee replacement.
Open program - Program
Post-ACL
Criteria-based 9-month return-to-sport program after ACL reconstruction.
Open program - Program
Runners
Injury-prevention and performance program for recreational and club runners.
Open program