Exercise library
Free-form reference for 77 exercises: how to do each one, plus standard sets and reps. Separate from the diagnosis-based guides.
Neck
12Chin Tuck (Supine)
Gentle deep-neck flexor activation lying on your back to improve forward-head posture control.
Sets 2–3·Reps 8–10 holds
- Deep neck flexors
- Posture
- Activation
Chin Tuck Against Wall
Standing version of the chin tuck using a wall for feedback on head and upper-back position.
Sets 2–3·Reps 8–10 holds
- Posture
- Deep neck flexors
- Mobility
Seated Cervical Retraction
Seated glide of the head straight back to unload the front of the neck and reset posture.
Sets 2·Reps 10
- Mobility
- Posture
Supported Chin Tuck
Chin tuck with light hand support for early rehab when the neck is irritable.
Sets 2·Reps 8
- Activation
- Early rehab
Gentle Cervical Range of Motion
Pain-free neck motion in all directions to reduce stiffness after irritation or injury.
Sets 2·Reps 5 each direction
- Mobility
- Recovery
Isometric Neck Holds
Low-load neck strengthening by pressing gently into your hand without moving the head.
Sets 2·Reps 5–8 holds each direction
- Strength
- Stability
Upper Trap Stretch
Side-bend stretch for the upper trapezius along the neck and top of the shoulder.
Sets 2 each side·Reps 20–30 sec hold
- Mobility
- Stretch
Upper Trap / Levator Stretch
Diagonal neck stretch targeting the levator scapulae at the top of the shoulder blade.
Sets 2 each side·Reps 20–30 sec hold
- Mobility
- Stretch
Cervical Retraction with Extension
Combine a chin tuck with a gentle look-up to restore extension after prolonged flexion.
Sets 2·Reps 8–10
- Mobility
- Posture
Seated Chin Tuck with Rotation
Chin tuck plus gentle rotation to improve control through turning motions.
Sets 2·Reps 8 each side
- Control
- Mobility
Scapular Squeezes
Squeeze the shoulder blades together to support the neck and upper back.
Sets 2–3·Reps 12
- Scapular strength
- Posture
Doorway Pectoral Stretch
Chest opener that reduces forward-shoulder pull on the neck.
Sets 2·Reps 30 sec hold
- Mobility
- Posture
Low Back
14Pelvic Tilts
Small rocking of the pelvis to find a comfortable low-back position and activate deep core control.
Sets 2–3·Reps 10–12
- Mobility
- Core control
Bird Dog
Opposite arm and leg reach on hands and knees to build trunk and hip stability.
Sets 2·Reps 8 each side
- Stability
- Core
- Posterior chain
Knee-to-Chest Stretch
Gentle flexion stretch for the low back and hips.
Sets 2·Reps 20–30 sec
- Mobility
- Stretch
Knee-to-Chest (Single)
Single-leg version for a more focused low-back and hip stretch.
Sets 2·Reps 20–30 sec each
- Mobility
- Stretch
Prone Press-Up (McKenzie)
Repeated gentle extension from a face-down position often used for disc-related back pain.
Sets 2–3·Reps 8–10
- Extension
- Disc care
Standing Extension
Standing backward bend to counter prolonged sitting and flexion.
Sets 3·Reps 8
- Extension
- Mobility
Sciatic Nerve Glide
Gentle nerve mobility drill for the sciatic pathway down the leg.
Sets 2·Reps 10 each side
- Nerve mobility
Figure-4 Stretch
Supine stretch for the outer hip and deep glute region, helpful for SI and buttock pain.
Sets 2·Reps 30 sec each side
- Hip mobility
- Stretch
Piriformis Stretch (Supine)
Targeted stretch for the deep buttock muscle that can irritate the sciatic nerve.
Sets 2·Reps 30 sec each side
- Stretch
- Buttock mobility
Seated Figure-4 Stretch
Chair-friendly outer-hip stretch for the office or travel.
Sets 2·Reps 30 sec each side
- Stretch
- Hip mobility
Partial Curl-Up
Short-range abdominal curl that loads the front of the trunk without aggressive sit-ups.
Sets 2·Reps 8–10
- Core strength
Glute Bridge
Hip lift that strengthens the glutes and supports the low back.
Sets 2–3·Reps 10–12
- Glute strength
- Posterior chain
Glute Bridge (Neutral Spine)
Bridge variation emphasizing a quiet, neutral low back — useful with spondylolisthesis care.
Sets 2–3·Reps 10
- Glute strength
- Control
Clamshells
Side-lying hip external rotation to wake up the glute medius.
Sets 2–3·Reps 12 each side
- Glute strength
- Hip stability
Shoulder
12Pendulum Swings
Gentle hanging circles that promote early shoulder motion with minimal muscle effort.
Sets 2·Reps 30–60 sec
- Early mobility
- Pain relief
Sidelying External Rotation
Rotator cuff strengthening with a light weight or band, elbow pinned to the side.
Sets 2–3·Reps 10–12
- Rotator cuff
- Strength
Scaption Raises (Pain-Free)
Arm raises in the scapular plane to build shoulder endurance without forcing overhead.
Sets 2·Reps 8–10
- Strength
- Scapular control
Wall Slides
Forearms slide up a wall to train overhead reach with scapular upward rotation.
Sets 2–3·Reps 8–10
- Mobility
- Scapular control
Sleeper Stretch
Side-lying stretch for the back of the shoulder capsule.
Sets 2·Reps 20–30 sec
- Mobility
- Stretch
Band Pull-Aparts
Band row-out that strengthens the rear shoulders and mid-back.
Sets 3·Reps 12
- Posterior shoulder
- Posture
Table Slides (Flexion)
Assisted forward reach on a table — useful for frozen shoulder mobility.
Sets 2–3·Reps 8–10
- Mobility
- Assisted ROM
Wand-Assisted External Rotation
Use a stick to help the stiff shoulder rotate outward.
Sets 2·Reps 8–10
- Mobility
- Assisted ROM
Isometric Shoulder Flexion
Gentle press-forward hold for early AC joint or irritable shoulder loading.
Sets 2·Reps 8 holds
- Isometric strength
- Early rehab
Isometric Bicep Hold
Static biceps tension without heavy curling — useful for tendon irritation.
Sets 2·Reps 5–8 holds
- Tendon loading
- Isometric
Scapular Retraction (Band)
Band rows focused on squeezing the blades rather than yanking with the arms.
Sets 2–3·Reps 12
- Scapular strength
- Posture
Doorway Chest Stretch
Opens the front of the shoulder and chest after desk or overhead work.
Sets 2·Reps 30 sec hold
- Mobility
- Stretch
Hip/Knee
13Half-Kneeling Hip Flexor Stretch
Kneeling stretch for the front of the hip after sitting or sprint work.
Sets 2·Reps 30 sec each side
- Mobility
- Stretch
Half-Kneeling Hip Flexor Stretch (Gentle)
Softer hip-flexor stretch that stops short of pinching — preferred with FAI.
Sets 2·Reps 20–30 sec each side
- Mobility
- FAI-friendly
Standing Hip Extension
Stand and reach one leg backward to train the glutes without loading the spine much.
Sets 2·Reps 12 each side
- Glute strength
Prone Hip Extension (Straight Leg)
Face-down leg lift to strengthen the posterior hip while limiting deep flexion.
Sets 2·Reps 10 each side
- Glute strength
- Posterior chain
Side-Lying Hip Abduction
Side leg lifts for glute medius strength, important for knee and hip control.
Sets 2·Reps 12 each side
- Glute strength
- Hip stability
Standing Hip Abduction (Band Optional)
Standing side-step or lift against a light band for lateral hip strength.
Sets 2·Reps 10–12 each side
- Glute strength
Side-Lying Clamshell
Classic glute-med activation with knees bent.
Sets 2–3·Reps 10–12 each side
- Glute strength
- Hip stability
Single-Leg Glute Bridge
Bridge on one leg to increase glute demand and expose side-to-side differences.
Sets 2·Reps 8 each side
- Glute strength
- Single-leg control
Quad Set
Tighten the thigh muscle with the knee straight — foundational after knee irritation.
Sets 3·Reps 8–10 holds
- Quad activation
Straight Leg Raise
Lift a straight leg to strengthen the quads without deep knee bending.
Sets 2–3·Reps 10
- Quad strength
Heel Slides
Slide the heel toward the hip to restore knee flexion comfortably.
Sets 2·Reps 10
- Mobility
- Knee ROM
Mini Squats (Pain-Free)
Shallow squat to load the quads and hips without deep knee stress.
Sets 2·Reps 8–10
- Strength
- Functional
Standing IT Band Stretch
Cross-leg side-bend stretch for the outer thigh and hip.
Sets 2·Reps 30 sec each side
- Stretch
- Mobility
Elbow/Wrist
8Wrist Extensor Stretch
Stretch the top of the forearm — key for tennis elbow care.
Sets 2·Reps 30 sec hold
- Stretch
- Tendon care
Wrist Flexor Stretch
Stretch the underside of the forearm — key for golfer's elbow care.
Sets 2·Reps 30 sec hold
- Stretch
- Tendon care
Eccentric Wrist Extension
Slow lowering of the wrist against a light weight for lateral elbow tendon loading.
Sets 2–3·Reps 10–12
- Tendon loading
- Eccentric
Eccentric Wrist Flexion
Slow lowering for the medial elbow / wrist-flexor tendon.
Sets 2–3·Reps 10–12
- Tendon loading
- Eccentric
Forearm Isometric Hold
Static wrist press to load irritable tendons without motion.
Sets 2·Reps 5–8 holds
- Isometric
- Tendon care
Grip Soft-Ball Squeezes
Gentle grip strengthening with a soft ball or towel.
Sets 2·Reps 10–12
- Grip strength
Median Nerve Glide
Nerve mobility sequence for mild carpal tunnel symptoms.
Sets 2·Reps 8–10
- Nerve mobility
Tendon Gliding Sequence
Finger position sequence to keep flexor tendons moving smoothly in the hand.
Sets 2·Reps 5–8
- Tendon mobility
- Hand
Ankle/Foot
10Plantar Fascia Stretch (Seated)
Seated stretch for the arch and heel fascia, especially useful before first morning steps.
Sets 2–3·Reps 30 sec
- Stretch
- Foot mobility
Towel Curl (Foot Intrinsic)
Scrunch a towel with the toes to strengthen small foot muscles.
Sets 2·Reps 10–12
- Foot strength
- Arch control
Standing Calf Stretch
Classic wall calf stretch for the gastrocnemius and often helpful with plantar fasciitis.
Sets 2 each side·Reps 30 sec hold
- Stretch
- Ankle mobility
Soleus Stretch (Bent-Knee Calf)
Bent-knee calf stretch targeting the deeper soleus muscle.
Sets 2 each side·Reps 30 sec hold
- Stretch
- Ankle mobility
Ankle Alphabet
Trace the alphabet with your foot to restore ankle motion after a sprain.
Sets 2·Reps 1–2 rounds
- Mobility
- Early rehab
Single-Leg Balance
Standing balance on one foot to retrain ankle stability after sprain.
Sets 2–3·Reps 20–30 sec
- Balance
- Proprioception
Banded Ankle Eversion
Outward foot push against a band to strengthen the lateral ankle muscles.
Sets 2–3·Reps 10–12
- Strength
- Ankle stability
Banded Ankle Inversion
Inward foot pull against a band for medial ankle strength.
Sets 2–3·Reps 10–12
- Strength
- Ankle stability
Heel Raises
Rise onto the toes to strengthen the calf and Achilles complex.
Sets 2–3·Reps 10–15
- Strength
- Calf
Short Foot
Draw the ball of the foot toward the heel without curling the toes hard — builds arch control.
Sets 2–3·Reps 8–10 holds
- Arch control
- Foot strength
Core
8Dead Bug
Opposite arm and leg reach on your back while keeping the low back quiet.
Sets 2–3·Reps 8 each side
- Core control
- Stability
Side Plank (Short Lever)
Knees-down side plank for lateral core endurance with less demand than full plank.
Sets 2·Reps 15–30 sec each side
- Lateral core
- Endurance
Front Plank (Knees or Toes)
Static front plank scaled to knees or toes for trunk endurance.
Sets 2–3·Reps 15–40 sec
- Core endurance
Cat-Cow
Alternating spinal flexion and extension on hands and knees for mobility.
Sets 2·Reps 8–10
- Mobility
- Spinal motion
Thread the Needle
Rotational mobility drill for the mid-back from hands and knees.
Sets 2·Reps 20–30 sec each side
- Thoracic mobility
- Rotation
Hip Hinge Practice
Learn to bend at the hips while keeping a neutral spine — foundation for safe lifting.
Sets 2–3·Reps 8–10
- Movement pattern
- Spine sparing
Marching Bridge
Hold a bridge and alternate tiny marches to challenge pelvic stability.
Sets 2·Reps 8 each side
- Stability
- Glute strength
Pallof Press (Band)
Anti-rotation press with a band to train the core against twisting forces.
Sets 2–3·Reps 8–10 each side
- Anti-rotation
- Core strength