Exercise library

Starting position: Sit tall with your back supported and your eyes looking straight ahead.

1. Gently glide your head straight back, as if making a double chin.
2. Keep your eyes level: do not look down or tip your head.
3. Hold for a few seconds while breathing normally.
4. Relax back to the start.

Example dose: For example 10 repetitions with a 5-second hold, a few times a day. (illustrative only)

• Nodding the head down instead of gliding back
• Pushing hard into pain
• Holding the breath

• Movement should be small and comfortable
• Stop if it brings on dizziness, arm pain, pins and needles or numbness

Easier: Lie on your back with a thin pillow and nod gently.

Harder: Lie on your back and lift the head just off the pillow while keeping the chin tucked.

Starting position: Sit tall with your shoulders relaxed.

1. Slowly turn your head to look over one shoulder as far as is comfortable.
2. Pause briefly.
3. Return to the centre and repeat to the other side.

Example dose: For example 5–10 slow turns to each side, a few times a day. (illustrative only)

• Lifting the shoulders
• Tilting the head while turning
• Bouncing at the end of range

• Move within a comfortable range
• Stop and seek advice if you feel dizzy, see double, or have difficulty speaking or swallowing

Easier: Turn through a smaller range, or lie on your back and roll the head on the pillow.

Harder: Add a gentle chin tuck before turning.

Starting position: Sit tall. Place one palm against the side of your head.

1. Gently press your head into your hand while your hand resists, so no movement happens.
2. Use only light to moderate effort.
3. Hold for a few seconds, then relax.
4. Repeat against the forehead, the back of the head and the other side.

Example dose: For example 5 holds of 5 seconds in each direction. (illustrative only)

• Pushing too hard
• Letting the head move
• Holding the breath

• Effort should not increase pain
• Not appropriate soon after a neck injury until it has been assessed

Easier: Use less effort and shorter holds.

Harder: Longer holds, or a light resistance band around the head under supervision.

Starting position: Stand and lean forward, supporting yourself with your good hand on a table. Let the painful arm hang straight down.

1. Relax the shoulder completely.
2. Gently sway your body so the arm swings forwards and backwards.
3. Then side to side, and in small circles.
4. Keep the movements small and relaxed.

Example dose: For example 30–60 seconds, a few times a day. (illustrative only)

• Lifting the arm with the shoulder muscles
• Making large, fast swings

• After shoulder surgery, follow your surgeon’s and physiotherapist’s protocol
• Use a stable support

Easier: Smaller swings for less time.

Harder: Progress to active-assisted movements such as table slides or a stick.

Starting position: Stand facing a wall with your forearms on the wall, elbows at shoulder height.

1. Lightly press your forearms into the wall.
2. Slide your arms up the wall as far as is comfortable.
3. Keep your shoulders away from your ears.
4. Slide slowly back down.

Example dose: For example 2 sets of 10 slow slides. (illustrative only)

• Shrugging the shoulders
• Arching the low back
• Pushing into a painful range

• Stay in a comfortable range
• Avoid during the early protected phase after shoulder surgery unless advised

Easier: Slide a shorter distance, or use a towel to reduce friction.

Harder: Add a light resistance band around the forearms.

Starting position: Stand side-on to a door with a band anchored at elbow height. Keep your elbow at your side and bent to 90°; a small towel roll between elbow and body can help.

1. Hold the band with your forearm across your stomach.
2. Turn the forearm outwards, keeping the elbow at your side.
3. Pause, then return slowly.

Example dose: For example 2–3 sets of 10–15, with a band light enough for good control. (illustrative only)

• Letting the elbow drift away from the body
• Twisting the trunk
• Using a band that is too strong

• Should not increase pain beyond mild discomfort that settles quickly
• Follow post-surgical restrictions

Easier: Lie on your side and rotate without a band.

Harder: A stronger band, or with the arm raised to the side under guidance.

Starting position: Sit or stand tall with your arms by your sides and elbows bent.

1. Draw your shoulder blades back and slightly down.
2. Hold for a few seconds without shrugging.
3. Relax and repeat.

Example dose: For example 10 repetitions with a 5-second hold. (illustrative only)

• Shrugging
• Arching the low back
• Pushing the chin forward

• Gentle effort only

Easier: Fewer repetitions and shorter holds.

Harder: Rows with a resistance band.

Starting position: Sit with your forearm supported on a table, palm down, wrist over the edge, holding a light weight.

1. Use the other hand to help lift the wrist up.
2. Slowly lower the weight over about 3–4 seconds using the affected arm.
3. Repeat.

Example dose: For example 3 sets of 10–15, with a weight that allows mild, settling discomfort. (illustrative only)

• Lowering too fast
• Lifting the forearm off the table
• Starting with too heavy a weight

• Mild discomfort that settles by the next day is usually acceptable; sharp or worsening pain is not
• Get any elbow swelling, locking or loss of movement assessed

Easier: No weight, or an isometric hold.

Harder: Gradually increase the weight.

Starting position: Stand or sit with the arm straight in front, palm down.

1. With the other hand, gently bend the wrist down until you feel a stretch on top of the forearm.
2. Hold, then turn the palm up and gently bend the wrist back to stretch the underside.

Example dose: For example 2–3 holds of 20–30 seconds each way. (illustrative only)

• Forcing into pain
• Bending the elbow

• If you have numbness or tingling in the hand, ask whether stretching is suitable for you

Easier: Stretch with the elbow slightly bent.

Harder: Not usually progressed; combine with strengthening.

Starting position: On hands and knees, hands under shoulders and knees under hips.

1. Slowly round your back up towards the ceiling, tucking the chin (cat).
2. Then gently let the back dip and lift the head (cow).
3. Move smoothly between the two within a comfortable range.

Example dose: For example 8–10 slow repetitions. (illustrative only)

• Moving quickly
• Pushing into painful end range
• Sinking into the shoulders

• Use a cushion under the knees if needed
• Seek advice if it causes leg pain

Easier: Do it seated with hands on the knees.

Harder: Add a pause and breathing at each end.

Starting position: On hands and knees with your back in a comfortable, neutral position.

1. Tighten your stomach gently.
2. Slowly reach one arm forward and the opposite leg back.
3. Keep the pelvis level and the back still.
4. Hold, return, and switch sides.

Example dose: For example 2 sets of 8 each side with a 5-second hold. (illustrative only)

• Arching the back
• Rotating the pelvis
• Lifting the leg too high

• Should be comfortable for the back and wrists

Easier: Move the leg only, or the arm only.

Harder: Longer holds, or draw elbow to knee between reaches.

Starting position: Lie on your back with your knees bent and feet flat.

1. Gently flatten your low back into the floor by tilting the pelvis.
2. Then let the low back arch slightly.
3. Rock slowly between the two.

Example dose: For example 10–15 slow tilts. (illustrative only)

• Lifting the hips off the floor
• Holding the breath

• Small, comfortable movements

Easier: Smaller range.

Harder: Progress to bridges.

Starting position: Lie on your back, knees bent, feet flat and hip-width apart, arms by your sides.

1. Tighten your stomach and buttocks.
2. Lift your hips until your body is in a straight line from shoulders to knees.
3. Hold briefly, then lower slowly.

Example dose: For example 2–3 sets of 10. (illustrative only)

• Over-arching the low back
• Pushing through the toes
• Letting the knees fall in or out

• Lift only as high as is comfortable

Easier: Lift partway.

Harder: Single-leg bridge, or a longer hold.

Starting position: Lie on your back with hips and knees bent to 90° and arms pointing to the ceiling.

1. Gently brace your stomach and keep your low back still.
2. Slowly lower one arm overhead and straighten the opposite leg towards the floor.
3. Return and switch sides.

Example dose: For example 2 sets of 6–8 each side. (illustrative only)

• The low back arching off the floor
• Moving too fast
• Holding the breath

• Reduce the range if the back arches or hurts

Easier: Move only the legs, or only heel slides.

Harder: Slower movement or a light weight in the hands.

Starting position: Lie on your side with hips and knees bent, feet together and hips stacked.

1. Keeping your feet together, lift the top knee.
2. Do not roll the pelvis backwards.
3. Lower slowly.

Example dose: For example 2–3 sets of 10–15. (illustrative only)

• Rolling the pelvis back
• Lifting the knee too high
• Moving fast

• Should not cause sharp hip pain

Easier: Smaller range.

Harder: Add a band just above the knees.

Starting position: Half-kneel on a cushion with one knee down and the other foot forward.

1. Tuck the pelvis under slightly and stay upright.
2. Shift your weight forward until you feel a stretch at the front of the back hip.
3. Hold, then relax.

Example dose: For example 2–3 holds of 20–30 seconds each side. (illustrative only)

• Arching the low back
• Leaning forward
• Letting the front knee move far past the toes

• Use padding under the knee
• Hold on to a support if balance is difficult

Easier: Stand in a split stance holding a chair.

Harder: Raise the arm on the stretching side.

Starting position: Lie on your side with the bottom knee bent and the top leg straight, in line with your body.

1. Point the toes forward and lift the top leg towards the ceiling.
2. Keep the leg slightly behind the body line, not forwards.
3. Lower slowly.

Example dose: For example 2–3 sets of 10–15. (illustrative only)

• Rolling backwards
• Leading with the toes pointing up
• Swinging the leg

• Stop if you feel sharp pain on the outer hip

Easier: Smaller range or standing hip abduction holding a support.

Harder: Add an ankle weight or band.

Starting position: Lie on your back with one knee bent and the other leg straight.

1. Tighten the thigh muscle of the straight leg so the knee is fully straight.
2. Lift the leg to the height of the other knee.
3. Hold briefly, then lower slowly.

Example dose: For example 2–3 sets of 10. (illustrative only)

• Letting the knee bend
• Arching the back
• Dropping the leg quickly

• After knee surgery, follow your protocol

Easier: Static quadriceps contractions first.

Harder: Add an ankle weight.

Starting position: Stand with a resistance band looped behind the knee and anchored in front of you.

1. Start with the knee slightly bent.
2. Straighten the knee fully against the band, tightening the thigh.
3. Return slowly.

Example dose: For example 2–3 sets of 12–15. (illustrative only)

• Locking forcefully
• Leaning the trunk

• Use a support for balance

Easier: Lighter band.

Harder: Stronger band or single-leg stance.

Starting position: Stand with feet hip-width apart, holding a support if needed.

1. Push the hips back and bend the knees to a comfortable depth.
2. Keep the knees in line with the toes.
3. Stand back up.

Example dose: For example 2–3 sets of 10. (illustrative only)

• Knees collapsing inwards
• Lifting the heels
• Going too deep too soon

• Stay in a range that is comfortable for the knee

Easier: Smaller bend, or sit-to-stand from a high chair.

Harder: Deeper squat or holding a weight.

Starting position: Sit or lie with the leg straight and a small rolled towel under the knee.

1. Tighten the thigh to push the back of the knee into the towel.
2. The heel may lift slightly.
3. Hold, then relax.

Example dose: For example 10 holds of 5 seconds, several times a day. (illustrative only)

• Holding the breath
• Tightening the buttocks instead

• Gentle effort if the knee is swollen

Easier: Shorter holds.

Harder: Progress to straight leg raises.

Starting position: Sit near the front of a firm chair, feet flat and slightly back.

1. Lean forward from the hips.
2. Push through both feet to stand up tall.
3. Sit back down slowly with control.

Example dose: For example 2 sets of 8–10. (illustrative only)

• Using momentum
• Knees falling inwards
• Dropping into the chair

• Use a chair with arms and have someone nearby if your balance is poor

Easier: A higher seat, or use your hands.

Harder: A lower seat, slower lowering or arms crossed.

Starting position: Lie on your back. Hold behind one thigh with both hands (or use a towel around the foot).

1. Raise the leg and straighten the knee until you feel a gentle stretch behind the thigh.
2. Keep the other leg relaxed.
3. Hold, then lower.

Example dose: For example 2–3 holds of 20–30 seconds. (illustrative only)

• Bouncing
• Lifting the hips
• Forcing into nerve-type pain (burning or tingling)

• After a hamstring strain, stretching is usually progressed gradually and pain-free

Easier: Keep the knee slightly bent.

Harder: Not usually progressed; combine with strengthening.

Starting position: Stand holding a support, feet hip-width apart.

1. Rise up onto your toes as high as is comfortable.
2. Pause, then lower slowly.

Example dose: For example 2–3 sets of 10–15. (illustrative only)

• Rolling onto the outer foot
• Lowering quickly
• Bending the knees

• Hold on for balance
• With Achilles pain, the dose is usually built up gradually

Easier: Both legs with support.

Harder: Single leg, off a step, or with a weight.

Starting position: Lie or sit with your legs straight.

1. Pull your toes and foot up towards you.
2. Then point them away.
3. Move rhythmically.

Example dose: For example 10–20 repetitions every hour while resting. (illustrative only)

• Moving only the toes

• A painful, swollen calf needs urgent medical review (possible blood clot)

Easier: Smaller movements.

Harder: Add a resistance band.

Starting position: Sit with the foot off the floor, or lie with the heel on a cushion.

1. Slowly draw circles with your foot, moving from the ankle.
2. Change direction after several circles.

Example dose: For example 10 circles each way. (illustrative only)

• Moving the whole leg

• Stay within a comfortable range after a sprain

Easier: Up-and-down movements only.

Harder: Trace the letters of the alphabet with your toes.

Starting position: Sit with your leg straight and a band around the forefoot, anchored to the side.

1. Turn the sole of the foot outwards against the band (eversion), then return slowly.
2. Change the band direction to train inwards, upwards and downwards movements.

Example dose: For example 2–3 sets of 10–15 in each direction. (illustrative only)

• Rotating the whole leg
• Moving fast

• Progress as pain and swelling allow

Easier: No band, active movements only.

Harder: Stronger band, then balance exercises.

Starting position: Stand facing a wall with your hands on it, one foot forward and the other back.

1. Keep the back heel down and the back knee straight.
2. Lean towards the wall until you feel a stretch in the back calf.
3. Hold; repeat with the back knee slightly bent to stretch soleus.

Example dose: For example 2–3 holds of 20–30 seconds. (illustrative only)

• Lifting the back heel
• Turning the back foot out

• A gentle stretch, not pain

Easier: Smaller step.

Harder: Longer step.

Starting position: Sit with your leg straight and a towel around the ball of the foot.

1. Gently pull the towel to bring the toes and foot towards you.
2. Hold, then relax.

Example dose: For example 3 holds of 30 seconds, especially before the first steps in the morning. (illustrative only)

• Bending the knee
• Pulling too hard

• Should be a stretch, not sharp pain

Easier: Gentle stretch for shorter holds.

Harder: Add calf raises once comfortable.

Starting position: Stand next to a support.

1. Lift one foot and balance on the other.
2. Keep the standing knee soft and the pelvis level.
3. Hold, then switch.

Example dose: For example 3 holds of 20–30 seconds each side. (illustrative only)

• Locking the knee
• Letting the hip drop

• Always have a support within reach

Easier: Lightly touch the support.

Harder: Close the eyes or stand on a cushion (only with a safe support).