Home Exercises That Actually Work

The most effective home programme is the one you complete. Aim for five focused exercises, three to five times per week.

Prioritise the movements that target your specific limitation — mobility, strength, or motor control — rather than generic full-body routines.

Track progress with a simple log: reps, resistance and pain score. Progress the load once you can complete all sets comfortably.

Ask your physiotherapist to demonstrate and then watch you perform each movement; technique errors are the main reason home programmes fail.