Exercise library
Small exercises, done often.
The home exercises we give most often, with clear steps. Use them as your clinician suggests, and stop if anything feels sharp or worse.
Back & Spine
Easy
Cat–cow
10 slow reps, twice a day
Back & Spine
Easy
Glute bridge
3 × 12
Neck & Shoulder
Easy
Chin tucks
10 reps, every hour at a desk
Neck & Shoulder
Moderate
Wall slides
3 × 10
Hip & Knee
Moderate
Spanish squat
5 × 45 sec holds
Hip & Knee
Easy
Side-lying leg raise
3 × 15 each side
Foot & Ankle
Moderate
Calf raise
3 × 15, slow
Foot & Ankle
Easy
Single-leg balance
3 × 30 sec each side
Sport
Moderate
Dead bug
3 × 8 each side
These exercises are general guidance, not a diagnosis. If pain is severe, getting worse, or comes with numbness or weakness, book an assessment before you start.
Mend
Physiotherapy · Osteopathy · Clinical Pilates
Warming up000