Exercise Programs by Condition

Free chronic low back pain exercise plan. Phased progression, daily routine, modifications. Printable.

Free sciatica & radiculopathy exercise plan. Nerve glides, McKenzie extensions, hip mobility. Daily routine, printable PDF.

Free tech neck protocol: chin tucks, scapular work, cervical mobility for cervicogenic headache. Printable daily routine.

Free knee OA exercise plan: quad strengthening, range of motion, low-impact cardio. Daily routine, printable handout.

Free hip OA & bursitis exercise plan: glute strength, hip mobility, low-impact options. Printable daily routine.

Free plantar fasciitis protocol: calf stretches, foot strengthening, fascia release, taping guide. Daily routine, printable.

Free fibromyalgia & chronic pain routine: gentle movement, pacing, breathwork, sleep tips. Printable handout.

Free degenerative disc disease exercise plan: spinal decompression, core stability, mobility work. Daily routine, printable.

Free fall prevention plan for seniors. Balance, leg strength, posture drills. Printable.

Free posture correction routine: scapular squeezes, chin tucks, hip mobility. Helps counter forward head & rounded shoulders. Printable PDF.

Stretch, then strengthen the forearm tendons step by step, with doses taken from NHS physio leaflets.

Stretch the inner forearm, then build tendon strength with slow wrist and forearm exercises.

Rest the thumb tendons, then bring back thumb movement and grip strength step by step.

Nerve and tendon glides, a night splint and fewer wrist-bending tasks to ease carpal tunnel symptoms.

Gentle tendon glides and finger movement, a night splint and less gripping, to help a catching finger settle.

Settle a painful shoulder with static holds, then rebuild rotator cuff and shoulder blade strength.

After a dislocation or for a loose shoulder: move gently, then build rotator cuff strength and control.

Gentle mid-back mobility and posture exercises, plus the warning signs that need a doctor first.

Calm the front of the shoulder, strengthen the rotator cuff and shoulder blade, then load the biceps.

Gentle movement first, then strength: a staged home program for a lower back disc herniation.

Pelvic floor relaxation, gentle core and hip work, and smarter sitting for coccydynia.

Bend-forward stretches, hip strength and paced walking: a staged home program for lower back stenosis.

Keep moving, build strength and balance: a staged home program for adult and degenerative scoliosis.

Keep your neck moving early, then build strength: a staged home program for whiplash recovery.

Hip and core strengthening plus smart activity changes for femoroacetabular impingement.

Load the hip tendons gradually and avoid the positions that squeeze them: a GTPS program.

From ball squeezes to core strength: a staged home program for adductor (groin) strains.

Protect, strengthen, then return to speed: a staged home program for grade 1–2 hamstring strains.

A 3-stage home program for general knee pain, plus a quick guide to which knee problem you might have.

Hip and thigh strengthening for pain around or behind the kneecap, with a simple pain rule.

Common causes, from quadriceps tendinopathy to swelling, a staged exercise plan, and warning signs.

Restore full knee movement, then rebuild thigh, hip and calf strength and balance after an ACL tear.

A staged, non-surgical program for degenerative or minor meniscus tears, from quad sets to step-downs.

Regain knee bend and straightening, then rebuild strength and balance after a mild to moderate MCL sprain.

Isometric holds to calm a sore patellar tendon, then slow, heavy strength work to rebuild its capacity.

Calf holds and heel raises to rebuild a sore Achilles, with tips for mid-portion vs insertional pain.

Ease off impact, stretch and strengthen the calf, foot and hips, then build back to running gradually.

Outer ankle tendon pain: ankle mobility, calf stretches, band strength and balance, step by step.

Get the ankle moving early, then rebuild calf strength and balance to lower the chance of another sprain.

Protect the repair in the sling phase, then rebuild movement and, later, strength, as your team allows.

Gentle assisted movement first, then active motion and strength, within your team’s limits for your implant.

Get the knee straight and the thigh working first, then rebuild bend, strength and balance after ACL surgery.

Keep the leg working in the cast, then restore ankle movement, calf strength and balance once it is off.

Walking and gentle bed exercises first, strength work only once cleared: a staged guide after lumbar fusion.

Knee and hip replacement, back surgery, carpal tunnel release and more.

Strength, impact and balance for stronger bones, with safe bending and lifting tips.

Short movement breaks for neck, shoulders, back, wrists and hips during desk work.

A 6–20 minute moving warm-up: raise your heart rate, mobilize, then activate muscles.

Hip, knee and calf strength for runners, from bodyweight basics to single-leg work.

Free 6-week home exercise plan to recover from lower back pain. Daily routine, phased progression, printable PDF handout.

Free 6-week home plan for knee osteoarthritis: 3 strength days a week, walking, balance and tai chi. Printable PDF tracker.

Free 4-week daily routine to reset neck posture and reduce tech-neck pain. Chin tucks, scapular work, mobility. Printable PDF.

Free gentle yoga series for chronic pain and fibromyalgia. Low-impact poses, breathwork, modifications. Pain-aware sequencing, printable.

This program introduces the core mind-body techniques used in the VA Whole Health approach to chronic pain management.

Both can help sciatica, but for different presentations. Honest comparison of physical therapy and chiropractic — what each involves, when to choose each, and red flags.

Both work for chronic back pain, but for different reasons. Pilates wins for core control. Yoga wins for stress and stiffness. Side-by-side comparison.

For new back pain, heat has the better evidence. Ice has little research. How to use each safely.

How strengthening and stretching compare for knee OA, what the OARSI guidelines say, and a sample weekly split.

What the research says about tai chi and yoga for fibromyalgia, including a 2018 BMJ trial, plus a pacing-first weekly plan.