Exercises

Physiotherapy Exercises

Step-by-step guides to the exercises our physiotherapists prescribe every day, grouped by body area and purpose. Each guide explains what the exercise does, how to do it, how much to do and when to stop and get checked.

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Neck Exercises

Posture, mobility and strengthening exercises for neck pain, stiffness and cervical spondylosis.

Chin TucksThe basic deep neck flexor exercise. Corrects forward head posture and eases neck strain.Cervical RotationTurning the head side to side within a comfortable range to restore neck movement.Cervical Side BendingTilting the ear towards the shoulder to mobilise the side of the neck.Neck Flexion StretchBringing the chin towards the chest to stretch the back of the neck.Neck Extension ExerciseControlled backward movement of the head to restore extension and strengthen the neck.Cervical Isometric ExercisesPressing the head against your hand without moving. Builds neck strength when movement is painful.Upper Trapezius StretchStretch for the muscle between the neck and shoulder that tightens with stress and desk work.Levator Scapulae StretchDiagonal neck stretch for the muscle behind the neck that causes pain at the top of the shoulder blade.Scapular RetractionSqueezing the shoulder blades back and down to support posture and shoulder movement.

Shoulder Exercises

Range of motion and rotator cuff strengthening for shoulder pain, frozen shoulder and injuries.

Scapular RetractionSqueezing the shoulder blades back and down to support posture and shoulder movement.Pendulum ExerciseGentle swinging of the arm to relieve shoulder pain and keep the joint moving early in recovery.Shoulder FlexionRaising the arm forward and overhead. Progresses from assisted to active to strengthening.Shoulder ExtensionMoving the arm backwards behind the body. Restores the reach needed for tucking in a shirt or reaching a back pocket.Shoulder AbductionLifting the arm out to the side. A key movement to restore after shoulder pain and injury.Shoulder External RotationRotating the arm outwards with the elbow at your side. Strengthens the rotator cuff at the back of the shoulder.Shoulder Internal RotationRotating the arm inwards. Restores the ability to reach behind the back and strengthens the front of the cuff.Wall WalksFinger walking up a wall to gradually increase how high you can raise your arm.Wall SlidesSliding the forearms up a wall to train shoulder blade control during overhead movement.Shoulder CirclesRolling the shoulders in circles to ease tension and warm up the shoulder girdle.Scapular Stabilization ExercisesA group of exercises that build control of the shoulder blade for a stable, pain-free shoulder.Shoulder Isometric ExercisesPressing the arm against a wall without moving. Builds shoulder strength while movement is painful.Resistance Band Shoulder ExercisesA progressive band programme for shoulder strength: rows, rotations, raises and pull-aparts.Rotator Cuff StrengtheningThe core exercises for strengthening the four rotator cuff muscles and protecting the shoulder.Serratus Anterior ExercisesPunches, wall push-up plus and slides that train the muscle holding the shoulder blade to the ribs.

Back and Spine Exercises

Mobility, core stability and extension exercises for low back pain, disc problems and posture.

Pelvic TiltsGentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.Cat Cow StretchArching and rounding the spine on hands and knees. Loosens the whole back gently. Also called cat camel.Bird DogOpposite arm and leg lift on hands and knees. Builds back and core stability without loading the spine.Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.Dead BugMoving arms and legs while lying on your back with the core braced. Trains deep abdominal control.Core BracingGently tightening the trunk muscles to support the spine during movement and lifting. Also called abdominal bracing.McKenzie ExtensionPress-ups lying face down to extend the lower back. Often eases disc-related back and leg pain.Knee to Chest StretchDrawing the knees towards the chest to stretch and relax the lower back.Child's PoseKneeling stretch sitting back towards the heels. Relaxes the back, hips and shoulders.Lumbar Rotation StretchLetting bent knees fall to each side while lying down. Eases lower back stiffness.Thoracic ExtensionExtending the upper back over a chair or towel roll. Counteracts slouching and helps neck and shoulder pain.Back Extension ExerciseLifting the chest from lying face down. Strengthens the muscles along the spine.

Hip Exercises

Glute strengthening, stretching and functional exercises for hip pain, arthritis and replacement.

Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.Hip Flexor StretchHalf-kneeling stretch for the front of the hip. Counteracts long hours of sitting.Hip ExtensionMoving the leg backwards to strengthen the glutes. Done standing or lying face down.Hip FlexionLifting the knee towards the chest. Strengthens the hip flexors for walking and stairs.Hip AbductionLifting the leg out to the side. Strengthens the gluteus medius that stabilises the pelvis.Hip AdductionSqueezing the legs together. Strengthens the inner thigh muscles for groin and knee support.Clamshell ExerciseOpening the knees while lying on your side. Targets the deep hip rotators and glute medius.Single Leg BridgeA harder bridge on one leg. Builds glute strength and pelvic control for running and sport.Hip Rotation ExercisesInternal and external rotation exercises to restore hip mobility and strength.Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.

Knee Exercises

Quadriceps, hamstring and functional exercises for knee pain, arthritis and ACL or replacement rehab.

Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.Quadriceps SetsTightening the thigh muscle with the leg straight. The first exercise after knee injury or surgery.Straight Leg RaiseLifting the straight leg while lying down. Builds quadriceps strength without bending the knee.Short Arc QuadsStraightening the knee over a rolled towel. Trains the last part of knee straightening.Long Arc QuadsSeated knee straightening. Simple quadriceps strengthening you can do from a chair.Heel SlidesSliding the heel towards the buttock to restore knee bending after surgery or stiffness.Hamstring CurlsBending the knee against resistance. Strengthens the hamstrings for knee stability.Mini SquatsShallow squats with support. Builds leg strength while keeping knee load manageable.Wall SquatsSquatting with your back against a wall. Supported quadriceps strengthening with adjustable depth.Step DownsLowering from a step with control. Trains the quadriceps and knee alignment for stairs and sport.Terminal Knee ExtensionStraightening the knee against a band while standing. Restores full extension for walking.Knee Extension StretchStretching the knee straight with the heel supported. Prevents a stiff, bent knee.Hamstring StretchStretching the back of the thigh. Helps knee, hip and back mobility.Calf StretchWall stretch for the calf muscles. Helps heel pain, Achilles problems and ankle stiffness.

Ankle and Foot Exercises

Mobility, strengthening and balance exercises for sprains, heel pain and foot problems.

Calf StretchWall stretch for the calf muscles. Helps heel pain, Achilles problems and ankle stiffness.Ankle CirclesDrawing circles and letters with the foot to restore ankle movement. Includes the ankle alphabet.Ankle PumpsPointing and pulling the foot up. Improves circulation and reduces swelling after surgery or bed rest.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. Also called heel raises.Toe RaisesLifting the toes and front of the foot. Strengthens the shin muscles to prevent tripping.Resistance Band Ankle ExercisesDorsiflexion, plantarflexion, inversion and eversion against a band. Rebuilds ankle strength after sprains.Single Leg BalanceStanding on one leg to train balance and ankle stability. The core of sprain and fall prevention.Heel WalkingWalking on the heels with toes lifted. Strengthens the shin muscles and ankle control.Toe WalkingWalking on tiptoes. Strengthens the calves and challenges balance.Plantar Fascia StretchStretching the sole of the foot. Eases first-step heel pain in plantar fasciitis.Short Foot ExerciseShortening the foot to lift the arch. Strengthens the small muscles that support the arch.Toe CurlsCurling the toes to grip a towel or pick up objects. Strengthens foot muscles.

Elbow, Wrist and Hand Exercises

Exercises for wrist fractures, tennis elbow, carpal tunnel and hand stiffness.

Wrist Flexion and ExtensionBending the wrist up and down, assisted or with a light weight. Restores wrist movement and strength.Wrist Pronation and SupinationTurning the palm up and down. Restores forearm rotation for turning keys, taps and door handles.Wrist CirclesGentle circles of the wrist to loosen stiffness and warm up before activity.Grip StrengtheningSqueezing a ball or putty to rebuild hand strength after injury or immobilisation.Finger Flexion and ExtensionBending and straightening the fingers fully. Prevents stiffness after hand injuries.Tendon Gliding ExercisesA series of hand positions that move the finger tendons through their full path.Median Nerve GlidesGentle arm and hand movements that slide the median nerve. Used for carpal tunnel symptoms.Wrist Extensor StretchStretching the forearm muscles on the back of the arm. Eases tennis elbow and typing strain.Wrist Flexor StretchStretching the forearm muscles on the palm side. Helps golfer's elbow and forearm tightness.Elbow Flexion and ExtensionBending and straightening the elbow. Restores movement after elbow injury and strengthens the arm.Elbow Isometric ExercisesHolding against resistance without moving the elbow. Early strengthening for painful elbows.

Muscle Strengthening Exercises

Isometrics, bands, weights and bodyweight exercises for rehab and lifelong strength.

Resistance Band Shoulder ExercisesA progressive band programme for shoulder strength: rows, rotations, raises and pull-aparts.Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.Single Leg BridgeA harder bridge on one leg. Builds glute strength and pelvic control for running and sport.Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.Wall SquatsSquatting with your back against a wall. Supported quadriceps strengthening with adjustable depth.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. Also called heel raises.Isometric ExercisesMuscle contractions without movement. Pain-friendly strength training for early rehab and arthritis.Resistance Band ExercisesFull-body strengthening with elastic bands. Portable, adjustable and ideal for home rehab.Dumbbell ExercisesStrengthening with free weights once rehab progresses. Key moves and safe technique.Bodyweight SquatsThe fundamental lower body exercise. Builds strength for sitting, standing and lifting.LungesStepping into a split stance and lowering. Builds single-leg strength and balance.Wall and Modified Push UpsPush-ups against a wall or from the knees. Builds upper body strength at a manageable level.Core StrengtheningPlanks, bridges and bird dogs to build trunk strength for back health and sport.Functional StrengtheningExercises that copy real-life movements like lifting, carrying and reaching. Also covers functional rehabilitation.

Stretching Exercises

Whole-body stretches to improve flexibility and ease tight muscles.

Neck Flexion StretchBringing the chin towards the chest to stretch the back of the neck.Upper Trapezius StretchStretch for the muscle between the neck and shoulder that tightens with stress and desk work.Levator Scapulae StretchDiagonal neck stretch for the muscle behind the neck that causes pain at the top of the shoulder blade.Knee to Chest StretchDrawing the knees towards the chest to stretch and relax the lower back.Child's PoseKneeling stretch sitting back towards the heels. Relaxes the back, hips and shoulders.Hip Flexor StretchHalf-kneeling stretch for the front of the hip. Counteracts long hours of sitting.Hamstring StretchStretching the back of the thigh. Helps knee, hip and back mobility.Calf StretchWall stretch for the calf muscles. Helps heel pain, Achilles problems and ankle stiffness.Wrist Extensor StretchStretching the forearm muscles on the back of the arm. Eases tennis elbow and typing strain.Wrist Flexor StretchStretching the forearm muscles on the palm side. Helps golfer's elbow and forearm tightness.Quadriceps StretchStanding stretch for the front of the thigh. Helps knee pain and tight thighs.Piriformis StretchStretch for the deep buttock muscles. Also covers the glute stretch.Adductor StretchStretching the inner thigh muscles. Helps groin tightness and hip mobility.IT Band StretchStretch for the outer thigh and hip. Used for outer knee and hip pain.Chest StretchDoorway stretch for the chest muscles. Opens rounded shoulders and eases upper back strain.Shoulder StretchCross-body stretch for the back of the shoulder. Eases tightness and improves reach.Triceps StretchOverhead stretch for the back of the upper arm.Biceps StretchStretching the front of the upper arm and shoulder.

Balance and Mobility Exercises

Standing, stepping and walking exercises to improve balance and prevent falls.

Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Single Leg BalanceStanding on one leg to train balance and ankle stability. The core of sprain and fall prevention.Tandem WalkingHeel-to-toe walking along a line. Includes tandem standing. Trains balance and coordination.Sideways WalkingSide-stepping along a counter. Strengthens hip muscles and trains side-to-side balance.Backward WalkingWalking backwards with support. Improves balance, stepping and knee strength.Weight ShiftingMoving body weight side to side and front to back while standing. The first step in balance training.Step TrainingStepping in different directions to improve balance reactions and prevent falls.Balance Board ExercisesStanding on a wobble board to train ankle stability. Used in sports and sprain rehab.Functional Reach ExercisesReaching forward and sideways beyond arm's length while standing. Trains balance for daily tasks.Transfer TrainingPractising moving between bed, chair, toilet and car safely and independently.Gait TrainingRetraining how you walk after injury, surgery or neurological conditions.Balance TrainingA structured programme to improve balance and reduce falls. Includes senior balance exercises.

Neurological Rehabilitation Exercises

Exercises for stroke, spinal cord injury, Parkinson's and other neurological conditions.

Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Transfer TrainingPractising moving between bed, chair, toilet and car safely and independently.Gait TrainingRetraining how you walk after injury, surgery or neurological conditions.Passive, Assisted and Active Range of MotionMoving joints through their range with help, with partial help, or independently.Weight Bearing ExercisesStanding and loading the legs or arms to build strength, bone health and control.Motor Control ExercisesRetraining precise, coordinated muscle activity for smoother, more accurate movement.Coordination ExercisesExercises that train smooth, accurate movement between limbs and the eyes.Balance TrainingA structured programme to improve balance and reduce falls. Includes senior balance exercises.Stair TrainingLearning to climb and descend stairs safely after injury, surgery or neurological conditions.Functional Movement TrainingPractising everyday tasks such as dressing, reaching and turning to regain independence.Fine Motor ExercisesHand dexterity exercises for buttons, writing and small objects.Neurodevelopmental ExercisesTherapy that follows normal movement development to improve posture and movement control.

Breathing and Respiratory Exercises

Breathing techniques for breathlessness, recovery after surgery and chest conditions.

Diaphragmatic BreathingBelly breathing using the diaphragm. Calms breathing, eases breathlessness and supports the pelvic floor. Includes breathing control.Pursed Lip BreathingBreathing out through pursed lips to slow breathing and reduce breathlessness.Deep Breathing and Thoracic ExpansionSlow deep breaths with a hold to expand the lungs. Used after surgery and in chest conditions.Incentive SpirometryUsing a spirometer device to take slow, deep breaths after surgery.Chest Mobility ExercisesTrunk and arm movements with breathing to loosen the chest wall.Respiratory Muscle TrainingBreathing against a resistance device to strengthen breathing muscles.

Senior Citizen Exercises

Safe exercises for older adults: chair exercises, strength, walking and fall prevention.

Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. Also called heel raises.Toe RaisesLifting the toes and front of the foot. Strengthens the shin muscles to prevent tripping.Balance TrainingA structured programme to improve balance and reduce falls. Includes senior balance exercises.Chair ExercisesSeated exercises including leg raises and marching. Safe strength and mobility for older adults.Supported SquatsSquatting while holding a counter. Builds leg strength safely for older adults.Walking ExercisesBuilding a safe, regular walking routine for fitness, bone health and independence.Fall Prevention ExercisesA structured strength and balance routine proven to reduce falls in older adults.

Pediatric Exercises

Play-based exercises that support motor milestones and strength in babies and children.

Coordination ExercisesExercises that train smooth, accurate movement between limbs and the eyes.Neurodevelopmental ExercisesTherapy that follows normal movement development to improve posture and movement control.Tummy TimeSupervised time on the tummy for babies. Builds neck, shoulder and trunk strength.Head Control ExercisesActivities to help babies and children develop steady head control.Rolling ExercisesEncouraging babies to roll from back to tummy and back again.Crawling ExercisesActivities that build the strength and coordination for crawling.Sitting Balance ExercisesActivities to help children sit steadily and react to losing balance.Standing and Walking TrainingHelping children progress from pulling to stand to walking independently.Pediatric StretchingGentle stretches for children with tight muscles, done by parents at home.Pediatric StrengtheningPlay-based strengthening for children with weakness or low muscle tone.

Women's Health Exercises

Pelvic floor, core and mobility exercises for pregnancy, postnatal recovery and bladder control.

Pelvic TiltsGentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.Diaphragmatic BreathingBelly breathing using the diaphragm. Calms breathing, eases breathlessness and supports the pelvic floor. Includes breathing control.Kegel ExercisesPelvic floor contractions for bladder control, prolapse and postnatal recovery.Postnatal Core ExercisesSafe core activation after childbirth, including abdominal separation recovery.Pelvic Mobility ExercisesGentle pelvic and hip movements for pelvic girdle pain and pelvic floor relaxation.Prenatal Mobility ExercisesSafe movement and stretching during pregnancy for comfort and preparation for labour.

Rehabilitation Exercises

Structured programmes for recovery after fractures, surgery, sports injury, stroke and more.

Functional StrengtheningExercises that copy real-life movements like lifting, carrying and reaching. Also covers functional rehabilitation.Gait TrainingRetraining how you walk after injury, surgery or neurological conditions.Post Fracture ExercisesHow exercise rebuilds movement and strength after a broken bone.Post Surgery ExercisesWhat exercise looks like after orthopaedic and spinal surgery.Post Knee Replacement ExercisesThe exercise programme after total knee replacement, stage by stage.Post Hip Replacement ExercisesThe exercise programme after total hip replacement, respecting hip precautions.ACL Rehabilitation ExercisesThe staged exercise programme after ACL injury or reconstruction.Rotator Cuff Rehabilitation ExercisesA staged programme for rotator cuff tendinopathy, tears and repair.Sports Rehabilitation ExercisesGetting back to sport safely after injury with staged strength, control and return-to-play training.Post Stroke ExercisesExercise for movement recovery after stroke: arm, leg, balance and walking.Paralysis Rehabilitation ExercisesExercise for people with paralysis: maintaining joints, building strength and function.Parkinson's Exercise ProgramA structured programme of big movements, walking, balance and strength for Parkinson's disease.Spinal Cord Injury ExercisesExercise after spinal cord injury: strength, breathing, transfers and preventing complications.Joint Replacement Rehabilitation ExercisesPrinciples of rehab after knee, hip, shoulder and other joint replacements.

Before you start

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

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