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Patient education

Recovery exercise library

Home exercise guides organised by body region. Always stop if an exercise causes sharp or lasting pain.

Neck
Illustration demonstrating the Chin Tuck exercise

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.

Neck
Illustration demonstrating the Upper Trapezius Stretch exercise

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
Illustration demonstrating the Glute Bridge exercise

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
Illustration demonstrating the Cat–Camel Mobilisation exercise

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
Illustration demonstrating the Pendulum Swing exercise

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
Illustration demonstrating the External Rotation with Band exercise

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
Illustration demonstrating the Straight Leg Raise exercise

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
Illustration demonstrating the Wall Sit exercise

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
Illustration demonstrating the Clamshell exercise

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
Illustration demonstrating the Calf Raise exercise

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
Illustration demonstrating the Ankle Alphabet exercise

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
Illustration demonstrating the Dead Bug exercise

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.

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