Exercise Library

Common rehabilitation exercises for various conditions

Always consult a healthcare professional before starting any exercise program.
Neck Rotations
Neck Beginner

Gently rotate your head in a circular motion to improve neck mobility and reduce stiffness.

Instructions:
  1. Sit or stand with good posture
  2. Slowly tilt head to right shoulder
  3. Roll chin down to chest
  4. Continue to left shoulder
  5. Complete circle back to start

Reps: 5-10 circles each direction

Chin Tucks
Neck Beginner

Strengthen deep neck flexors and improve posture by tucking your chin.

Instructions:
  1. Sit tall with shoulders relaxed
  2. Gently draw chin straight back
  3. Create a "double chin" position
  4. Hold for 5-10 seconds
  5. Return to neutral position

Reps: 10-15 repetitions

Pendulum Swings
Shoulder Beginner

Gentle shoulder mobilization exercise to reduce pain and stiffness.

Instructions:
  1. Lean forward holding a table
  2. Let affected arm hang down
  3. Gently swing arm in small circles
  4. Gradually increase circle size
  5. Change direction after 30 seconds

Reps: 30-60 seconds each direction

Wall Slides
Shoulder Intermediate

Improve shoulder mobility and scapular control with wall assistance.

Instructions:
  1. Stand with back against wall
  2. Arms at sides, elbows bent 90°
  3. Slide arms up the wall
  4. Keep back and arms touching wall
  5. Slowly return to starting position

Reps: 10-15 repetitions

Cat-Cow Stretch
Back Beginner

Gentle spinal flexion and extension to improve back mobility.

Instructions:
  1. Start on hands and knees
  2. Arch back up like a cat (exhale)
  3. Hold for 2-3 seconds
  4. Drop belly down, lift head (inhale)
  5. Alternate smoothly between positions

Reps: 10-15 cycles

Bird Dog
Back Intermediate

Core stability exercise that strengthens back and improves balance.

Instructions:
  1. Start on hands and knees
  2. Extend right arm forward
  3. Extend left leg backward
  4. Keep spine neutral, hold 5 seconds
  5. Return and repeat opposite side

Reps: 10 each side

Straight Leg Raises
Knee Beginner

Strengthen quadriceps without stressing the knee joint.

Instructions:
  1. Lie on back, one knee bent
  2. Keep other leg straight
  3. Tighten thigh muscle
  4. Lift straight leg 6 inches
  5. Hold 3-5 seconds, lower slowly

Reps: 10-15 each leg

Wall Squats
Knee Intermediate

Build leg strength with wall support for controlled movement.

Instructions:
  1. Stand with back against wall
  2. Feet shoulder-width, 2 feet from wall
  3. Slide down until knees at 45-90°
  4. Hold for 5-10 seconds
  5. Slide back up slowly

Reps: 10-15 repetitions

Ankle Circles
Ankle Beginner

Improve ankle mobility and reduce stiffness after injury.

Instructions:
  1. Sit with leg extended
  2. Rotate foot in clockwise circles
  3. Make circles as large as comfortable
  4. Repeat counter-clockwise
  5. Switch to other ankle

Reps: 10 circles each direction

Calf Raises
Ankle Intermediate

Strengthen calf muscles and improve ankle stability.

Instructions:
  1. Stand near wall for balance
  2. Rise up onto toes
  3. Hold at top for 2 seconds
  4. Lower slowly with control
  5. Progress to single leg

Reps: 15-20 repetitions

Wrist Flexion/Extension
Wrist Beginner

Improve wrist mobility and reduce stiffness from repetitive strain.

Instructions:
  1. Extend arm, palm down
  2. Use other hand to gently bend wrist down
  3. Hold for 15-30 seconds
  4. Flip palm up and repeat stretch
  5. Switch to other wrist

Reps: 3 stretches each direction

Grip Strengthening
Wrist Intermediate

Build grip strength using a stress ball or towel.

Instructions:
  1. Hold a stress ball or rolled towel
  2. Squeeze firmly for 5 seconds
  3. Release and relax
  4. Repeat 10-15 times
  5. Switch hands

Reps: 10-15 squeezes, 2-3 sets