Exercise Library

Benefits

• Relieves neck stiffness
• Reduces tension headaches
• Improves range of motion

Steps

1. 1 Sit or stand with your back straight and shoulders relaxed.
2. 2 Slowly tilt your head towards your right shoulder until you feel a gentle stretch on the left side of your neck.
3. 3 Hold for 15-20 seconds.
4. 4 Return to centre slowly.
5. 5 Repeat on the left side.
6. 6 Perform 3 repetitions on each side.

Benefits

• Increases rotational range of motion
• Eases neck stiffness
• Helps with driving and daily activities

Steps

1. 1 Sit upright with your chin level.
2. 2 Slowly turn your head to the right as far as is comfortable.
3. 3 Hold for 10 seconds.
4. 4 Return to centre.
5. 5 Repeat to the left side.
6. 6 Perform 5 repetitions each side.

Benefits

• Corrects forward head posture
• Strengthens deep neck muscles
• Reduces neck and upper back pain

Steps

1. 1 Sit or stand with your back straight.
2. 2 Look straight ahead.
3. 3 Gently draw your chin back as if making a double chin.
4. 4 Hold for 5 seconds.
5. 5 Relax and return to the starting position.
6. 6 Repeat 10 times.

Benefits

• Gently mobilises the shoulder joint
• Reduces stiffness
• Suitable for early rehabilitation

Steps

1. 1 Lean forward and support yourself with one hand on a table.
2. 2 Let your affected arm hang down freely.
3. 3 Gently swing your arm in small circles clockwise.
4. 4 Perform 10 circles, then switch to anticlockwise.
5. 5 Gradually increase the size of the circles as comfort allows.
6. 6 Repeat 3 sets.

Benefits

• Improves overhead reach
• Strengthens shoulder stabilisers
• Corrects rounded shoulder posture

Steps

1. 1 Stand with your back flat against a wall, feet slightly forward.
2. 2 Place your arms against the wall in a goalpost position (elbows at 90 degrees).
3. 3 Slowly slide your arms up the wall, straightening them overhead.
4. 4 Slide back down to the starting position.
5. 5 Keep your back and arms in contact with the wall throughout.
6. 6 Repeat 10 times.

Benefits

• Strengthens rotator cuff
• Improves shoulder stability
• Prevents shoulder impingement

Steps

1. 1 Hold a resistance band with both hands, elbows bent at 90 degrees and tucked into your sides.
2. 2 Keep your elbows fixed at your sides.
3. 3 Rotate your forearms outward, stretching the band.
4. 4 Hold for 2 seconds at the end position.
5. 5 Slowly return to the starting position.
6. 6 Repeat 12-15 times for 3 sets.

Benefits

• Improves thoracic mobility
• Counteracts rounded posture
• Relieves upper back stiffness

Steps

1. 1 Sit in a chair with a firm back rest.
2. 2 Clasp your hands behind your head.
3. 3 Lean back over the top of the chair, arching your upper back.
4. 4 Hold for 5 seconds, feeling a gentle stretch in your upper back.
5. 5 Return to the upright position.
6. 6 Repeat 10 times.

Benefits

• Mobilises the full spine
• Relieves back tension
• Improves spinal flexibility

Steps

1. 1 Start on all fours with hands under shoulders and knees under hips.
2. 2 Inhale: drop your belly towards the floor, lift your chest and tailbone (Cow).
3. 3 Exhale: round your back towards the ceiling, tucking your chin and tailbone (Cat).
4. 4 Flow between these two positions smoothly.
5. 5 Perform 10-15 repetitions.

Benefits

• Strengthens mid-back muscles
• Improves posture
• Reduces shoulder and neck pain

Steps

1. 1 Sit or stand with your arms at your sides.
2. 2 Squeeze your shoulder blades together as if holding a pencil between them.
3. 3 Hold for 5 seconds.
4. 4 Relax and repeat.
5. 5 Perform 15 repetitions for 3 sets.

Benefits

• Relieves lower back tension
• Stretches gluteal muscles
• Improves lumbar flexibility

Steps

1. 1 Lie on your back with both knees bent and feet flat on the floor.
2. 2 Bring one knee towards your chest, holding behind the thigh.
3. 3 Hold for 20-30 seconds, feeling a gentle stretch in your lower back.
4. 4 Lower the leg slowly and repeat on the other side.
5. 5 Perform 3 repetitions on each side.

Benefits

• Activates deep core muscles
• Gently mobilises the lumbar spine
• Reduces lower back pain

Steps

1. 1 Lie on your back with knees bent and feet flat on the floor.
2. 2 Flatten your lower back against the floor by gently tilting your pelvis.
3. 3 Hold for 5 seconds.
4. 4 Relax and allow your back to return to its natural curve.
5. 5 Repeat 15 times.

Benefits

• Improves spinal rotation
• Relieves lower back stiffness
• Stretches the oblique muscles

Steps

1. 1 Lie on your back with knees bent together and arms out to the sides.
2. 2 Slowly lower both knees to the right, keeping your shoulders flat on the floor.
3. 3 Hold for 20-30 seconds.
4. 4 Return to centre.
5. 5 Repeat on the left side.
6. 6 Perform 3 repetitions each side.

Benefits

• Improves core stability
• Strengthens back extensors
• Enhances balance and coordination

Steps

1. 1 Start on all fours with hands under shoulders and knees under hips.
2. 2 Engage your core to keep your back flat.
3. 3 Slowly extend your right arm forward and left leg back simultaneously.
4. 4 Hold for 5 seconds, keeping your hips level.
5. 5 Return to the starting position.
6. 6 Repeat with the left arm and right leg.
7. 7 Perform 10 repetitions on each side.

Benefits

• Builds deep core strength
• Improves coordination
• Protects the lower back

Steps

1. 1 Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees.
2. 2 Press your lower back firmly into the floor.
3. 3 Slowly lower your right arm overhead and left leg towards the floor simultaneously.
4. 4 Return to the starting position without losing back contact with the floor.
5. 5 Repeat on the opposite side.
6. 6 Perform 10 repetitions each side for 3 sets.

Benefits

• Builds core endurance
• Strengthens shoulders and back
• Improves posture

Steps

1. 1 Start face down, resting on your forearms and toes.
2. 2 Lift your body into a straight line from head to heels.
3. 3 Engage your core and squeeze your glutes.
4. 4 Hold the position, breathing steadily.
5. 5 Start with 15-20 seconds and build up to 60 seconds.
6. 6 Perform 3 holds.

Benefits

• Strengthens glutes
• Activates core muscles
• Improves hip extension

Steps

1. 1 Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. 2 Press through your heels and lift your hips towards the ceiling.
3. 3 Squeeze your glutes at the top.
4. 4 Hold for 3 seconds.
5. 5 Lower slowly back down.
6. 6 Repeat 15 times for 3 sets.

Benefits

• Relieves hip flexor tightness
• Reduces lower back pain
• Improves hip extension

Steps

1. 1 Kneel on your right knee with your left foot flat on the floor in front.
2. 2 Keep your torso upright.
3. 3 Gently push your hips forward until you feel a stretch at the front of your right hip.
4. 4 Hold for 30 seconds.
5. 5 Switch sides and repeat.
6. 6 Perform 3 repetitions on each side.

Benefits

• Strengthens hip stabilisers
• Improves pelvic stability
• Helps prevent knee injuries

Steps

1. 1 Lie on your side with knees bent at 45 degrees and feet together.
2. 2 Keep your feet touching and lift your top knee as high as you can without rotating your pelvis.
3. 3 Hold for 2 seconds at the top.
4. 4 Lower slowly.
5. 5 Perform 15 repetitions on each side for 3 sets.

Benefits

• Relieves sciatic-type pain
• Stretches deep hip rotators
• Reduces buttock tightness

Steps

1. 1 Lie on your back with both knees bent.
2. 2 Cross your right ankle over your left knee to form a figure 4.
3. 3 Reach through and hold behind your left thigh.
4. 4 Gently pull your left thigh towards your chest.
5. 5 Hold for 30 seconds.
6. 6 Repeat on the other side.
7. 7 Perform 3 repetitions each side.

Benefits

• Activates the quadriceps
• Reduces swelling around the knee
• Foundation for knee rehabilitation

Steps

1. 1 Sit or lie with your leg straight out in front of you.
2. 2 Tighten the muscle on top of your thigh by pushing the back of your knee down.
3. 3 You should see your kneecap move slightly upward.
4. 4 Hold for 5 seconds.
5. 5 Relax.
6. 6 Repeat 20 times on each leg.

Benefits

• Builds quadriceps strength
• Low impact on joints
• Improves functional leg strength

Steps

1. 1 Stand with your back against a wall.
2. 2 Slide down until your thighs are parallel to the floor (or as far as comfortable).
3. 3 Keep your knees above your ankles, not over your toes.
4. 4 Hold the position.
5. 5 Start with 15 seconds and build up to 60 seconds.
6. 6 Perform 3 holds.

Benefits

• Strengthens legs functionally
• Improves balance
• Builds stair-climbing confidence

Steps

1. 1 Stand in front of a step or sturdy platform.
2. 2 Step up with your right foot, pressing through your heel.
3. 3 Bring your left foot up to join.
4. 4 Step back down, leading with your left foot.
5. 5 Perform 12 repetitions leading with the right, then switch.
6. 6 Complete 3 sets on each side.

Benefits

• Improves ankle mobility
• Boosts circulation
• Reduces stiffness

Steps

1. 1 Sit with one leg crossed over the other, or with your foot off the ground.
2. 2 Slowly rotate your ankle in a clockwise direction.
3. 3 Perform 10 circles.
4. 4 Reverse direction for 10 circles anticlockwise.
5. 5 Repeat on the other foot.

Benefits

• Strengthens calf muscles
• Improves balance
• Supports ankle stability

Steps

1. 1 Stand with your feet hip-width apart, holding a wall or chair for balance.
2. 2 Rise up onto your toes as high as you can.
3. 3 Hold for 2 seconds at the top.
4. 4 Lower slowly back down.
5. 5 Repeat 15 times for 3 sets.

Benefits

• Strengthens foot arch muscles
• Helps with plantar fasciitis
• Improves foot stability

Steps

1. 1 Sit in a chair with a towel flat on the floor under your bare foot.
2. 2 Use your toes to scrunch the towel towards you.
3. 3 Spread the towel back out with your toes.
4. 4 Repeat for 2 minutes on each foot.

Benefits

• Relieves wrist tension
• Prevents repetitive strain injury
• Improves wrist flexibility

Steps

1. 1 Extend your right arm in front with palm facing down.
2. 2 Use your left hand to gently press the right hand downward (wrist flexion stretch).
3. 3 Hold for 15 seconds.
4. 4 Now flip your right hand so the palm faces up and gently press the fingers down (wrist extension stretch).
5. 5 Hold for 15 seconds.
6. 6 Repeat 3 times on each wrist.

Benefits

• Improves finger mobility
• Helps with arthritis stiffness
• Supports carpal tunnel recovery

Steps

1. 1 Start with your fingers straight and together.
2. 2 Bend your fingers into a hook fist (bend at the middle and end joints only).
3. 3 Return to straight.
4. 4 Make a full fist.
5. 5 Return to straight.
6. 6 Make a flat fist (bend at the knuckles only, fingers straight).
7. 7 Repeat the full sequence 10 times.

Benefits

• Strengthens grip
• Improves hand function
• Supports daily activities

Steps

1. 1 Hold a soft squeeze ball or rolled-up towel in your hand.
2. 2 Squeeze firmly and hold for 5 seconds.
3. 3 Release slowly.
4. 4 Repeat 15 times.
5. 5 Switch hands.
6. 6 Perform 3 sets on each hand.

Benefits

• Warms up the whole body
• Improves balance
• Boosts circulation

Steps

1. 1 Stand tall with feet hip-width apart.
2. 2 March on the spot, lifting your knees to a comfortable height.
3. 3 Swing your arms naturally with each step.
4. 4 Maintain an upright posture throughout.
5. 5 Continue for 2-3 minutes.

Benefits

• Stretches all major muscle groups
• Can be done in a chair
• Reduces whole-body tension

Steps

1. 1 Sit tall in a sturdy chair. Reach both arms overhead and stretch upward for 10 seconds.
2. 2 Drop your chin to your chest and roll your head gently side to side for 20 seconds.
3. 3 Clasp your hands behind your back and squeeze your shoulder blades together. Hold 10 seconds.
4. 4 Cross one ankle over the opposite knee and lean forward gently for 20 seconds each side.
5. 5 Extend one leg straight and reach for your toes. Hold 20 seconds each side.
6. 6 Finish by taking 3 deep breaths with arms relaxed at your sides.

Benefits

• Improves balance
• Strengthens ankle stabilisers
• Reduces fall risk

Steps

1. 1 Stand near a wall or chair for safety.
2. 2 Lift one foot off the ground and balance on the other leg.
3. 3 Hold for 30 seconds.
4. 4 Switch legs.
5. 5 Perform 3 repetitions on each leg.
6. 6 Progress by closing your eyes or standing on a cushion.