Exercises by diagnosis
Search what you are feeling, or browse by body region. Each guide lists simple exercises with video demos, sets, and reps. Prefer a free-form list? Open the exercise library.
Neck
5Cervicogenic Headaches
Headaches that start in the neck or base of the skull and travel upward, often tied to posture or joint stiffness.
- Pain behind the eyes
- Neck stiffness
- Worse with desk work
Cervical Disc Irritation
Neck pain that may travel into the shoulder or arm when a disc in the neck is irritated or inflamed.
- Radiating arm pain
- Numbness/tingling
- Neck stiffness
Text Neck / Forward Head Posture
Neck and upper-back strain from holding the head forward for long stretches of phone or screen time.
- Neck ache
- Upper back tightness
- Worse with screens
Whiplash-Associated Disorder
Neck pain and stiffness after a sudden acceleration-deceleration injury, such as a car accident or hard fall.
- Neck stiffness
- Headache
- Pain with turning
Cervical Facet Syndrome
Localized neck pain from the small joints at the back of the spine, often worse looking up or turning to one side.
- One-sided neck pain
- Worse looking up
- Morning stiffness
Low Back
7Mechanical Low Back Pain
Common low-back ache related to how you move, sit, and lift, rather than a single acute injury.
- Stiffness in the morning
- Pain with sitting
- Better with walking
Lumbar Disc Issues
Low-back pain that may shoot into the buttock or leg when a lumbar disc is irritated or bulging.
- Radiating leg pain
- Numbness/tingling
- Worse with sitting
SI Joint Dysfunction
Pain near one side of the low back or buttock related to the sacroiliac joint, often worse with standing on one leg or getting out of a car.
- One-sided buttock pain
- Pain turning in bed
- Worse with stairs
Sciatica
Pain that travels from the low back or buttock down the leg along the path of the sciatic nerve.
- Radiating leg pain
- Numbness/tingling
- Worse with sitting
Spondylolisthesis
A condition where one vertebra slips slightly forward on the one below it, often causing low-back ache with extension or prolonged standing.
- Low back ache
- Worse standing/walking
- Hamstring tightness
Facet Joint Syndrome (Lumbar)
Localized low-back pain from the small joints in the spine, often worse leaning back or twisting.
- Localized low-back pain
- Worse leaning back
- Morning stiffness
Piriformis Syndrome
Buttock pain that can travel down the leg when the piriformis muscle irritates the nearby sciatic nerve.
- Deep buttock pain
- Pain sitting
- Leg tingling
Shoulder
5Rotator Cuff Strain
Shoulder pain from overuse or strain of the small muscles that stabilize and rotate the shoulder.
- Pain reaching overhead
- Night pain lying on side
- Weakness lifting
Shoulder Impingement
Pinching pain in the front or top of the shoulder when you lift the arm, often from how the shoulder blade and cuff work together.
- Pain lifting to the side
- Catching sensation
- Pain with reaching behind
Frozen Shoulder (Adhesive Capsulitis)
A stiff, painful shoulder that gradually loses range of motion, making reaching, dressing, and sleeping on that side difficult.
- Global stiffness
- Pain with reaching
- Night pain
AC Joint Sprain
Pain at the tip of the shoulder where the collarbone meets the shoulder blade, often after a fall or direct hit.
- Pain on top of shoulder
- Worse reaching across
- Tender to touch
Bicep Tendinitis
Pain in the front of the shoulder or upper arm from irritation of the biceps tendon, often with lifting or overhead work.
- Front shoulder pain
- Pain with lifting
- Tenderness in the groove
Hip/Knee
6Hip Flexor Strain
Front-of-hip pain from overstretching or overusing the muscles that lift the thigh, common in runners and desk workers who then go hard in workouts.
- Front hip pain
- Pain with high knees
- Tightness after sitting
Patellofemoral Pain Syndrome (Runner's Knee)
Pain around or behind the kneecap that often flares with stairs, squatting, or sitting with bent knees for a long time.
- Pain with stairs
- Kneecap ache
- Worse after sitting
IT Band Syndrome
Outer knee or outer hip irritation common in runners and cyclists, often linked to hip strength and training load.
- Outer knee pain
- Pain mid-run
- Tight outer thigh
Hip Bursitis
Pain on the outside of the hip from irritated bursa tissue, often worse lying on that side or climbing stairs.
- Outer hip pain
- Worse lying on side
- Pain with stairs
Meniscus Irritation (Non-Surgical / Mild)
Mild knee joint-line irritation that can ache with twisting, deep bending, or longer walks, without needing surgery right away.
- Joint-line ache
- Pain with twisting
- Stiffness after sitting
Femoroacetabular Impingement (FAI)
Extra bone on the hip ball or socket that pinches with certain positions, especially deep hip bending like squats or sitting low.
- Groin pain
- Pain with deep squats
- Hip stiffness
Elbow/Wrist
3Tennis Elbow (Lateral Epicondylitis)
Pain on the outside of the elbow from overuse of the forearm muscles that extend the wrist and fingers.
- Outer elbow pain
- Pain gripping
- Worse with lifting
Golfer's Elbow (Medial Epicondylitis)
Pain on the inside of the elbow from overuse of the forearm muscles that flex the wrist and fingers.
- Inner elbow pain
- Pain with gripping
- Tenderness to touch
Carpal Tunnel Syndrome (Mild / Early)
Hand and wrist symptoms from pressure on the median nerve, often noticed at night or with repetitive hand use.
- Night tingling
- Thumb/index numbness
- Wrist ache
Ankle/Foot
2Plantar Fasciitis
Sharp or aching heel pain, especially with the first steps in the morning or after sitting, from irritation of the plantar fascia.
- Morning heel pain
- Pain after sitting
- Arch tightness
Ankle Sprain (Post-Acute / Rehab Phase)
Guided strengthening and balance work after the initial swelling of an ankle sprain has settled and walking is becoming more comfortable.
- Residual ankle ache
- Uneasy on uneven ground
- Mild stiffness