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.
7 exercises
- stretching · beginner
Doorway Pec Stretch
Gentle stretch for tight chest muscles that pull shoulders forward.
Targets: Pectoralis major, Pectoralis minor, Anterior deltoid
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 - stretching · intermediate
Sleeper Stretch
Targeted posterior-capsule stretch for shoulder impingement and stiffness.
Targets: Posterior shoulder capsule, Infraspinatus
See technique - stretching · beginner
Ankle Dorsiflexion Stretch
Wall-based calf/soleus stretch to restore ankle mobility.
Targets: Gastrocnemius, Soleus, Achilles tendon
See technique - stretching · beginner
Cobra Stretch
Gentle spinal extension stretch to counter prolonged sitting.
Targets: Abdominals, Hip flexors, Lumbar spine
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.
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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