Neck
Chin Tuck
Sit tall, gently draw your chin straight back to create a double chin. Hold, then release.
10 reps × 5 second hold, 2–3× daily
Stop if you feel dizziness or arm tingling.
Patient education
Recovery exercise library
Home exercise guides organised by body region. Always stop if an exercise causes sharp or lasting pain.
Neck
Upper Trapezius Stretch
Tilt your ear towards your shoulder, gently assisting with the same-side hand.
3 × 30 seconds each side
Keep the stretch mild — never force the neck.
Back
Glute Bridge
Lie on your back, knees bent, lift your hips until shoulders, hips and knees align.
3 × 12 reps
Avoid arching the lower back at the top.
Back
Cat–Camel Mobilisation
On all fours, slowly alternate between rounding and gently arching your spine.
10 slow cycles
Move within a pain-free range only.
Shoulder
Pendulum Swing
Lean forward supported by a table, let the arm hang and swing gently in small circles.
60 seconds each direction
Keep the shoulder relaxed; do not actively lift the arm.
Shoulder
External Rotation with Band
Elbow tucked at your side at 90 degrees, rotate the forearm outward against a light band.
3 × 12 reps
Use light resistance; keep the elbow pinned to your side.
Knee
Straight Leg Raise
Lying down, tighten the thigh and lift the straight leg to 30–40 degrees.
3 × 10 reps
Keep the knee fully straight throughout.
Knee
Wall Sit
Back against the wall, slide down to a comfortable knee bend and hold.
3 × 20–40 seconds
Do not go below 60 degrees of knee bend if painful.
Hip
Clamshell
Side-lying with knees bent, lift the top knee while keeping the feet together.
3 × 15 reps each side
Keep the pelvis still — no rolling backwards.
Ankle
Calf Raise
Stand with support, rise onto your toes slowly, then lower under control.
3 × 15 reps
Hold a wall for balance if unsteady.
Ankle
Ankle Alphabet
Seated with the foot lifted, trace each letter of the alphabet with your big toe.
1 full alphabet, 2× daily
Keep the movement at the ankle, not the hip.
Core
Dead Bug
On your back, lower the opposite arm and leg while keeping the lower back flat.
3 × 8 reps each side
Reduce range if the lower back lifts off the floor.
Want a plan built for your condition?
These are general guides. Dr. Atharva Narvekar (PT) will prescribe the exact exercises, dosage and progression for your diagnosis.
Book a consultation