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.
6 exercises
- 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 - 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 - 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 - upper limb · beginner
Pendulum Exercise
Passive shoulder mobility drill for early frozen shoulder and post-op rehab.
Targets: Shoulder joint capsule
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