https://protocolarchive.com/printable-handouts/seated-resistance-band-exercises-pdf/ 2026-11-05T16:12:38+00:00 https://i.ytimg.com/vi/sI44ZU33DjA/hqdefault.jpg Seated Resistance Band Exercises: Free Printable PDF Free printable seated resistance band exercises PDF with simple drawings: 9 chair-based exercises with a band, each with a video. Large-print version too. https://www.youtube.com/embed/sI44ZU33DjA yes https://protocolarchive.com/printable-handouts/hand-arthritis-exercises-pdf/ 2026-11-05T16:12:40+00:00 https://i.ytimg.com/vi/tRnqF-AFFdw/hqdefault.jpg Hand and Wrist Arthritis Exercises: Free Printable PDF Free printable hand and wrist arthritis exercises PDF with simple drawings: 11 exercises for stiff, sore hands, each with a video. Large-print version too. https://www.youtube.com/embed/tRnqF-AFFdw yes https://protocolarchive.com/exercises-after-spinal-fusion/ 2026-11-02T00:54:03+00:00 https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg Exercises after spinal fusion: a stage-by-stage guide Stage-by-stage exercises after lumbar spinal fusion, from early bed exercises and walking to later strength work, with doses, sources and warning signs. https://www.youtube.com/embed/KxfFzSOAT7g yes https://i.ytimg.com/vi/2u8DXWRzkUE/hqdefault.jpg Exercises after spinal fusion: a stage-by-stage guide (video 2) Stage-by-stage exercises after lumbar spinal fusion, from early bed exercises and walking to later strength work, with doses, sources and warning signs. https://www.youtube.com/embed/2u8DXWRzkUE yes https://protocolarchive.com/exercises-after-ankle-fracture/ 2026-11-02T00:54:02+00:00 https://i.ytimg.com/vi/QK8VHrHykcE/hqdefault.jpg Exercises after an ankle fracture: from cast to full strength Exercises after a broken ankle, with or without surgery: what to do in the cast, how to restore movement once it is off, then calf strength and balance. https://www.youtube.com/embed/QK8VHrHykcE yes https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg Exercises after an ankle fracture: from cast to full strength (video 2) Exercises after a broken ankle, with or without surgery: what to do in the cast, how to restore movement once it is off, then calf strength and balance. https://www.youtube.com/embed/KxfFzSOAT7g yes https://protocolarchive.com/exercises-after-acl-reconstruction/ 2026-11-02T00:54:01+00:00 https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg Exercises after ACL reconstruction: early and mid-stage rehab Exercises after ACL surgery by stage: get the knee fully straight, wake up the quads, regain bend, then build strength and balance before sport. https://www.youtube.com/embed/KxfFzSOAT7g yes https://i.ytimg.com/vi/o4ScRYNv7pY/hqdefault.jpg Exercises after ACL reconstruction: early and mid-stage rehab (video 2) Exercises after ACL surgery by stage: get the knee fully straight, wake up the quads, regain bend, then build strength and balance before sport. https://www.youtube.com/embed/o4ScRYNv7pY yes https://protocolarchive.com/exercises-after-shoulder-replacement/ 2026-11-02T00:54:00+00:00 https://i.ytimg.com/vi/WoP0-kLXsRo/hqdefault.jpg Exercises after shoulder replacement: a stage-by-stage home guide Exercises after shoulder replacement, with videos: early pendulums and assisted movement, then active motion and strength. Anatomic vs reverse precautions. https://www.youtube.com/embed/WoP0-kLXsRo yes https://i.ytimg.com/vi/20v3G-odF5c/hqdefault.jpg Exercises after shoulder replacement: a stage-by-stage home guide (video 2) Exercises after shoulder replacement, with videos: early pendulums and assisted movement, then active motion and strength. Anatomic vs reverse precautions. https://www.youtube.com/embed/20v3G-odF5c yes https://protocolarchive.com/exercises-after-rotator-cuff-repair/ 2026-11-02T00:53:59+00:00 https://i.ytimg.com/vi/WoP0-kLXsRo/hqdefault.jpg Exercises after rotator cuff repair: a stage-by-stage home guide Exercises after rotator cuff repair, with videos: sling-phase pendulums and table slides, then active motion, then strength. Timelines and warning signs. https://www.youtube.com/embed/WoP0-kLXsRo yes https://i.ytimg.com/vi/Zlb9wpXgNuI/hqdefault.jpg Exercises after rotator cuff repair: a stage-by-stage home guide (video 2) Exercises after rotator cuff repair, with videos: sling-phase pendulums and table slides, then active motion, then strength. Timelines and warning signs. https://www.youtube.com/embed/Zlb9wpXgNuI yes https://protocolarchive.com/ankle-sprain-exercises/ 2026-11-02T00:53:57+00:00 https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg Ankle sprain exercises: movement, strength and balance by stage Sprained ankle exercises by stage: early movement, calf and ankle strength, then balance work that may cut re-sprain risk. Doses from NHS and US guides. https://www.youtube.com/embed/KxfFzSOAT7g yes https://i.ytimg.com/vi/QT5d4tTXW6U/hqdefault.jpg Ankle sprain exercises: movement, strength and balance by stage (video 2) Sprained ankle exercises by stage: early movement, calf and ankle strength, then balance work that may cut re-sprain risk. Doses from NHS and US guides. https://www.youtube.com/embed/QT5d4tTXW6U yes https://protocolarchive.com/biceps-tendinopathy-exercises/ 2026-11-02T00:53:57+00:00 https://i.ytimg.com/vi/8Owu4S_69RY/hqdefault.jpg Biceps tendinopathy exercises: a stage-by-stage home program Biceps tendinopathy exercises with videos: load management, rotator cuff and shoulder blade strength, then slow biceps curls. Pain rules and warning signs. https://www.youtube.com/embed/8Owu4S_69RY yes https://i.ytimg.com/vi/20v3G-odF5c/hqdefault.jpg Biceps tendinopathy exercises: a stage-by-stage home program (video 2) Biceps tendinopathy exercises with videos: load management, rotator cuff and shoulder blade strength, then slow biceps curls. Pain rules and warning signs. https://www.youtube.com/embed/20v3G-odF5c yes https://protocolarchive.com/trigger-finger-exercises/ 2026-11-02T00:53:56+00:00 https://i.ytimg.com/vi/Uw2Czblu4IE/hqdefault.jpg Trigger finger exercises: gentle tendon glides and splinting tips Trigger finger exercises with videos: gentle tendon glides and finger movement, night splint tips, honest evidence and warning signs from NHS hand therapy. https://www.youtube.com/embed/Uw2Czblu4IE yes https://i.ytimg.com/vi/iCav1Idy39s/hqdefault.jpg Trigger finger exercises: gentle tendon glides and splinting tips (video 2) Trigger finger exercises with videos: gentle tendon glides and finger movement, night splint tips, honest evidence and warning signs from NHS hand therapy. https://www.youtube.com/embed/iCav1Idy39s yes https://protocolarchive.com/carpal-tunnel-exercises/ 2026-11-02T00:53:55+00:00 https://i.ytimg.com/vi/Uw2Czblu4IE/hqdefault.jpg Carpal tunnel exercises: nerve glides, splinting and daily habits Carpal tunnel exercises without surgery: median nerve and tendon glides, gentle wrist work, night splint tips, habits to change and warning signs. https://www.youtube.com/embed/Uw2Czblu4IE yes https://i.ytimg.com/vi/R7dI2ZcbiMI/hqdefault.jpg Carpal tunnel exercises: nerve glides, splinting and daily habits (video 2) Carpal tunnel exercises without surgery: median nerve and tendon glides, gentle wrist work, night splint tips, habits to change and warning signs. https://www.youtube.com/embed/R7dI2ZcbiMI yes https://protocolarchive.com/whiplash-exercises/ 2026-11-02T00:53:54+00:00 https://i.ytimg.com/vi/7rnlAVhAK-8/hqdefault.jpg Whiplash exercises: a stage-by-stage home program Gentle, stage-by-stage neck exercises for whiplash, from early range of motion to strengthening, with video demos, safe doses and warning signs. https://www.youtube.com/embed/7rnlAVhAK-8 yes https://i.ytimg.com/vi/U8MQ_NHhd38/hqdefault.jpg Whiplash exercises: a stage-by-stage home program (video 2) Gentle, stage-by-stage neck exercises for whiplash, from early range of motion to strengthening, with video demos, safe doses and warning signs. https://www.youtube.com/embed/U8MQ_NHhd38 yes https://protocolarchive.com/scoliosis-exercises/ 2026-11-02T00:53:53+00:00 https://i.ytimg.com/vi/5865wWyXwCk/hqdefault.jpg Scoliosis exercises for adults: a stage-by-stage home program Gentle, stage-by-stage exercises for adult and degenerative scoliosis, with video demos, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/5865wWyXwCk yes https://i.ytimg.com/vi/ytvP0oUDKYw/hqdefault.jpg Scoliosis exercises for adults: a stage-by-stage home program (video 2) Gentle, stage-by-stage exercises for adult and degenerative scoliosis, with video demos, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/ytvP0oUDKYw yes https://protocolarchive.com/spinal-stenosis-exercises/ 2026-11-02T00:53:52+00:00 https://i.ytimg.com/vi/ORy3oFGFCLw/hqdefault.jpg Spinal stenosis exercises: a stage-by-stage home program Gentle, bend-forward exercises for lumbar spinal stenosis, with video demos, walking tips, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/ORy3oFGFCLw yes https://i.ytimg.com/vi/3rURYQYkoQs/hqdefault.jpg Spinal stenosis exercises: a stage-by-stage home program (video 2) Gentle, bend-forward exercises for lumbar spinal stenosis, with video demos, walking tips, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/3rURYQYkoQs yes https://protocolarchive.com/prone-hang-knee-extension/ 2026-11-01T01:25:48+00:00 https://i.ytimg.com/vi/syHONdwbJuw/hqdefault.jpg Prone Hang for Knee Straightening How to do the prone hang to regain full knee straightening after knee surgery or ACL reconstruction: video, steps, timing, options and precautions. https://www.youtube.com/embed/syHONdwbJuw yes https://protocolarchive.com/glute-sets/ 2026-11-01T01:25:45+00:00 https://i.ytimg.com/vi/udS9SAi19iI/hqdefault.jpg Glute Sets (Buttock Squeezes) How to do glute sets (buttock squeezes) after hip or knee replacement or for back pain: video, steps, holds, reps, progressions and precautions. https://www.youtube.com/embed/udS9SAi19iI yes https://protocolarchive.com/wall-sit/ 2026-11-01T01:25:47+00:00 https://i.ytimg.com/vi/SofbDgyuOgo/hqdefault.jpg Wall Sit (Isometric Squat Hold) How to do a wall sit (isometric squat hold) for knee and thigh strength and patellar tendon pain: video, steps, angle, hold times and precautions. https://www.youtube.com/embed/SofbDgyuOgo yes https://protocolarchive.com/big-toe-stretch/ 2026-11-01T01:25:44+00:00 https://i.ytimg.com/vi/f0pqDDB72xw/hqdefault.jpg Big Toe Stretch (Hallux Extension) How to do a gentle big toe stretch (hallux extension) for a stiff big toe or plantar fasciitis: video, steps, holds, easier versions and precautions. https://www.youtube.com/embed/f0pqDDB72xw yes https://protocolarchive.com/knee-to-wall-ankle-mobility/ 2026-11-01T01:25:43+00:00 https://i.ytimg.com/vi/kbzYML05Vac/hqdefault.jpg Knee-to-Wall Ankle Mobility (Dorsiflexion) How to do the knee-to-wall ankle mobility exercise and self-test for ankle dorsiflexion: video, steps, reps, easier versions and precautions. https://www.youtube.com/embed/kbzYML05Vac yes https://protocolarchive.com/push-up-plus/ 2026-11-01T01:25:41+00:00 https://i.ytimg.com/vi/_aSNKiX2JJA/hqdefault.jpg Push-Up Plus (Serratus) How to do the push-up plus for serratus anterior and shoulder blade strength: video, steps, wall to floor versions, reps and precautions. https://www.youtube.com/embed/_aSNKiX2JJA yes https://protocolarchive.com/prone-row/ 2026-11-01T01:25:40+00:00 https://i.ytimg.com/vi/5Y6xih1xtOM/hqdefault.jpg Prone Row How to do the prone row lying face down for upper back and shoulder blade strength: video, steps, weight, reps, easier versions and precautions. https://www.youtube.com/embed/5Y6xih1xtOM yes https://protocolarchive.com/shoulder-wall-walk/ 2026-11-01T01:25:38+00:00 https://i.ytimg.com/vi/kuJjYd-rdww/hqdefault.jpg Shoulder Wall Walk (Finger Walk) How to do the shoulder wall walk (finger walk) for stiff or frozen shoulders: video, steps, front and side versions, reps, easier options and precautions. https://www.youtube.com/embed/kuJjYd-rdww yes https://protocolarchive.com/wrist-range-of-motion/ 2026-11-01T01:25:38+00:00 https://i.ytimg.com/vi/sdw06HkqJgw/hqdefault.jpg Wrist Range of Motion (Flexion and Extension) How to do wrist flexion and extension range of motion exercises for stiffness and arthritis: video, steps, reps, gentle progressions, and safety tips. https://www.youtube.com/embed/sdw06HkqJgw yes https://protocolarchive.com/wrist-radial-ulnar-deviation/ 2026-11-01T01:25:36+00:00 https://i.ytimg.com/vi/2RI97NXNJPU/hqdefault.jpg Wrist Radial and Ulnar Deviation How to do wrist radial and ulnar deviation for side-to-side wrist mobility: video, steps, reps, light weight progression, and cautions after fracture. https://www.youtube.com/embed/2RI97NXNJPU yes https://protocolarchive.com/semont-maneuver/ 2026-11-01T01:25:34+00:00 https://i.ytimg.com/vi/z2KUrQoZ-sU/hqdefault.jpg Semont Maneuver for Vertigo (Left Ear) How to do the Semont maneuver for BPPV vertigo: video for the left ear, step-by-step positions, right-ear steps, safety tips, and when to get urgent help. https://www.youtube.com/embed/z2KUrQoZ-sU yes https://protocolarchive.com/nordic-hamstring-curl/ 2026-11-01T01:25:33+00:00 https://i.ytimg.com/vi/3-4pKUhkzoQ/hqdefault.jpg Nordic Hamstring Curl How to do the Nordic hamstring curl safely: video, setup with a partner or anchor, slow lowering, low starting reps, progressions, and safety tips. https://www.youtube.com/embed/3-4pKUhkzoQ yes https://protocolarchive.com/copenhagen-plank/ 2026-11-01T01:25:31+00:00 https://i.ytimg.com/vi/AtBKqjJvjlM/hqdefault.jpg Copenhagen Plank (Adductor Side Plank) How to do the Copenhagen plank (adductor side plank) for groin strength: video, short-lever version first, hold times, progressions, and safety tips. https://www.youtube.com/embed/AtBKqjJvjlM yes https://protocolarchive.com/tandem-stance/ 2026-11-01T01:25:30+00:00 https://i.ytimg.com/vi/_ZPmfGXwlGQ/hqdefault.jpg Tandem Stance (Heel-to-Toe Balance) How to do the tandem stance (heel-to-toe) balance exercise at a counter: video, safe setup, how long to hold, progressions, and fall prevention tips. https://www.youtube.com/embed/_ZPmfGXwlGQ yes https://protocolarchive.com/side-lying-hip-abduction/ 2026-11-01T01:25:28+00:00 https://i.ytimg.com/vi/h1bik_Gh3is/hqdefault.jpg Side-Lying Hip Abduction How to do side-lying hip abduction to strengthen the glute medius: video, steps, form cues, reps, easier and harder versions, and cautions for hip pain. https://www.youtube.com/embed/h1bik_Gh3is yes https://protocolarchive.com/mini-squat/ 2026-11-01T01:25:27+00:00 https://i.ytimg.com/vi/0YAFlev6AYg/hqdefault.jpg Mini Squat How to do a mini squat for knee arthritis and kneecap pain: video, step-by-step form, how deep to go, reps, easier and harder versions, and safety tips. https://www.youtube.com/embed/0YAFlev6AYg yes https://protocolarchive.com/prone-on-elbows/ 2026-11-01T01:25:26+00:00 https://i.ytimg.com/vi/hefF3-0ZNoc/hqdefault.jpg Prone on Elbows (Lying Prop) How to do prone on elbows, the gentle first McKenzie-style back extension: video, steps, what centralization means, and who should avoid it. https://www.youtube.com/embed/hefF3-0ZNoc yes https://protocolarchive.com/single-knee-to-chest-stretch/ 2026-11-01T01:25:24+00:00 https://i.ytimg.com/vi/ORy3oFGFCLw/hqdefault.jpg Single Knee to Chest Stretch How to do the single knee to chest stretch for low back and buttock tightness: video, steps, hold times, easier and harder versions, and safety tips. https://www.youtube.com/embed/ORy3oFGFCLw yes https://protocolarchive.com/lower-trunk-rotation/ 2026-11-01T01:25:23+00:00 https://i.ytimg.com/vi/5865wWyXwCk/hqdefault.jpg Lower Trunk Rotation (Knee Rolls) How to do lower trunk rotations (knee rolls) to ease low back stiffness: video, steps, reps, easier and harder versions, and safety tips. https://www.youtube.com/embed/5865wWyXwCk yes https://protocolarchive.com/half-kneeling-hip-flexor-stretch/ 2026-11-01T01:25:21+00:00 https://i.ytimg.com/vi/mzPvzMivukw/hqdefault.jpg Half-Kneeling Hip Flexor Stretch How to do the half-kneeling hip flexor stretch with a pelvic tilt and glute squeeze: video, steps, hold times, easier versions and safety tips. https://www.youtube.com/embed/mzPvzMivukw yes https://protocolarchive.com/figure-4-stretch/ 2026-11-01T01:25:21+00:00 https://i.ytimg.com/vi/xVq2-g_leTI/hqdefault.jpg Figure-4 Stretch (Piriformis Stretch) How to do the figure-4 piriformis stretch lying down or seated: video, steps, hold times, easier versions, and cautions after hip replacement. https://www.youtube.com/embed/xVq2-g_leTI yes https://protocolarchive.com/single-leg-calf-raise/ 2026-11-01T01:25:18+00:00 https://i.ytimg.com/vi/qPd73snQfUs/hqdefault.jpg Single-Leg Calf Raise How to do the single-leg calf raise for calf and Achilles strength: video, steps, reps, easier and harder versions, and tips for runners and rehab. https://www.youtube.com/embed/qPd73snQfUs yes https://protocolarchive.com/supine-hamstring-stretch/ 2026-11-01T01:25:19+00:00 https://i.ytimg.com/vi/r7Of03DkVMA/hqdefault.jpg Hamstring Stretch with a Strap (Lying) How to do the lying hamstring stretch with a strap or towel: video, steps, how long to hold, easier and harder versions, and when to be careful. https://www.youtube.com/embed/r7Of03DkVMA yes https://protocolarchive.com/straight-leg-raise/ 2026-11-01T01:25:16+00:00 https://i.ytimg.com/vi/U4L_6JEv9Jg/hqdefault.jpg Straight Leg Raise How to do the straight leg raise for quad strength and knee rehab: video, step-by-step guide, reps, easier and harder versions, and safety tips. https://www.youtube.com/embed/U4L_6JEv9Jg yes https://protocolarchive.com/pain-above-kneecap/ 2026-10-16T19:04:39+00:00 https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Pain Above the Kneecap: Causes and Exercises Pain at the top of the kneecap? The common causes (kneecap pain, quadriceps tendinopathy, swelling, arthritis), a 3-stage exercise plan with videos, and warning signs. https://www.youtube.com/embed/vyuJj_MAwis yes https://i.ytimg.com/vi/-ksofnvkohI/hqdefault.jpg Pain Above the Kneecap: Causes and Exercises (video 2) Pain at the top of the kneecap? The common causes (kneecap pain, quadriceps tendinopathy, swelling, arthritis), a 3-stage exercise plan with videos, and warning signs. https://www.youtube.com/embed/-ksofnvkohI yes https://protocolarchive.com/knee-pain-exercises/ 2026-11-01T01:26:44+00:00 https://i.ytimg.com/vi/QK8VHrHykcE/hqdefault.jpg Knee Pain Exercises: A Home Program by Stage Free knee pain exercises in 3 stages, from quad sets to step-ups, with videos and doses from NHS and AAOS guidance, red flags, and links to guides for each knee problem. https://www.youtube.com/embed/QK8VHrHykcE yes https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Knee Pain Exercises: A Home Program by Stage (video 2) Free knee pain exercises in 3 stages, from quad sets to step-ups, with videos and doses from NHS and AAOS guidance, red flags, and links to guides for each knee problem. https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/strength-exercises-for-runners/ 2026-11-02T00:53:50+00:00 https://i.ytimg.com/vi/l_UCKks965o/hqdefault.jpg Strength exercises for runners: hips, knees, calves and feet Strength exercises for runners with videos: bridges, squats, lunges, calf raises and single-leg balance to build hip, knee and calf strength. https://www.youtube.com/embed/l_UCKks965o yes https://i.ytimg.com/vi/20Gixgmc-F0/hqdefault.jpg Strength exercises for runners: hips, knees, calves and feet (video 2) Strength exercises for runners with videos: bridges, squats, lunges, calf raises and single-leg balance to build hip, knee and calf strength. https://www.youtube.com/embed/20Gixgmc-F0 yes https://protocolarchive.com/dynamic-warm-up/ 2026-11-02T00:53:49+00:00 https://i.ytimg.com/vi/xbhgv7iU6lI/hqdefault.jpg Dynamic warm-up: a simple routine before exercise or sport A simple dynamic warm-up with videos: marching, hip circles, lunges, planks and balance, based on NHS advice and the FIFA 11+ warm-up program. https://www.youtube.com/embed/xbhgv7iU6lI yes https://i.ytimg.com/vi/hRMrq6G81p8/hqdefault.jpg Dynamic warm-up: a simple routine before exercise or sport (video 2) A simple dynamic warm-up with videos: marching, hip circles, lunges, planks and balance, based on NHS advice and the FIFA 11+ warm-up program. https://www.youtube.com/embed/hRMrq6G81p8 yes https://protocolarchive.com/desk-stretches/ 2026-11-02T00:53:48+00:00 https://i.ytimg.com/vi/VikUs5HH8cc/hqdefault.jpg Desk stretches: easy movement breaks for neck, back, wrists and hips Simple desk stretches with videos for your neck, shoulders, back, wrists and hips, plus how often to take movement breaks during computer work. https://www.youtube.com/embed/VikUs5HH8cc yes https://i.ytimg.com/vi/sI44ZU33DjA/hqdefault.jpg Desk stretches: easy movement breaks for neck, back, wrists and hips (video 2) Simple desk stretches with videos for your neck, shoulders, back, wrists and hips, plus how often to take movement breaks during computer work. https://www.youtube.com/embed/sI44ZU33DjA yes https://protocolarchive.com/osteoporosis-exercises/ 2026-11-02T00:53:46+00:00 https://i.ytimg.com/vi/9Qwob4CWalw/hqdefault.jpg Osteoporosis exercises: safe strength, impact and balance at home Safe osteoporosis exercises with videos: strength, impact and balance work, plus how to bend, lift and move safely if you have spinal fractures. https://www.youtube.com/embed/9Qwob4CWalw yes https://i.ytimg.com/vi/751E9kAdkwg/hqdefault.jpg Osteoporosis exercises: safe strength, impact and balance at home (video 2) Safe osteoporosis exercises with videos: strength, impact and balance work, plus how to bend, lift and move safely if you have spinal fractures. https://www.youtube.com/embed/751E9kAdkwg yes https://protocolarchive.com/shin-splints-exercises/ 2026-11-02T00:53:42+00:00 https://i.ytimg.com/vi/Zmc36LtB7f8/hqdefault.jpg Shin splints exercises: a stage-by-stage home program Shin splints (medial tibial stress syndrome) exercises by stage: calf stretches, calf, foot and hip strength, a graded return to running, and red flags. https://www.youtube.com/embed/Zmc36LtB7f8 yes https://i.ytimg.com/vi/04zZLGcrN5Y/hqdefault.jpg Shin splints exercises: a stage-by-stage home program (video 2) Shin splints (medial tibial stress syndrome) exercises by stage: calf stretches, calf, foot and hip strength, a graded return to running, and red flags. https://www.youtube.com/embed/04zZLGcrN5Y yes https://protocolarchive.com/peroneal-tendinopathy-exercises/ 2026-11-02T00:53:44+00:00 https://i.ytimg.com/vi/dpfkCmhtg6I/hqdefault.jpg Peroneal tendinopathy exercises: a stage-by-stage home program Outer ankle tendon pain? Follow a staged peroneal tendinopathy home program with videos: ankle mobility, calf stretches, band work and balance. https://www.youtube.com/embed/dpfkCmhtg6I yes https://i.ytimg.com/vi/a7YC6FH3h10/hqdefault.jpg Peroneal tendinopathy exercises: a stage-by-stage home program (video 2) Outer ankle tendon pain? Follow a staged peroneal tendinopathy home program with videos: ankle mobility, calf stretches, band work and balance. https://www.youtube.com/embed/a7YC6FH3h10 yes https://protocolarchive.com/achilles-tendinopathy-exercises/ 2026-11-02T00:53:40+00:00 https://i.ytimg.com/vi/04zZLGcrN5Y/hqdefault.jpg Achilles tendinopathy exercises: a stage-by-stage home program Achilles tendinopathy exercises by stage, from calf holds to heel drops, with mid-portion vs insertional tips, NHS pain rules and signs of a rupture. https://www.youtube.com/embed/04zZLGcrN5Y yes https://i.ytimg.com/vi/FoCuDAkIdnM/hqdefault.jpg Achilles tendinopathy exercises: a stage-by-stage home program (video 2) Achilles tendinopathy exercises by stage, from calf holds to heel drops, with mid-portion vs insertional tips, NHS pain rules and signs of a rupture. https://www.youtube.com/embed/FoCuDAkIdnM yes https://protocolarchive.com/patellar-tendinopathy-exercises/ 2026-11-02T00:53:38+00:00 https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Patellar tendinopathy (jumper’s knee) exercises by stage Jumper’s knee exercises by stage: isometric wall sits for pain, then slow heavy strength work, with NHS-based doses, pain rules and realistic timelines. https://www.youtube.com/embed/vyuJj_MAwis yes https://i.ytimg.com/vi/BF-yMtTb1jE/hqdefault.jpg Patellar tendinopathy (jumper’s knee) exercises by stage (video 2) Jumper’s knee exercises by stage: isometric wall sits for pain, then slow heavy strength work, with NHS-based doses, pain rules and realistic timelines. https://www.youtube.com/embed/BF-yMtTb1jE yes https://protocolarchive.com/meniscus-tear-exercises/ 2026-11-02T00:53:34+00:00 https://i.ytimg.com/vi/QK8VHrHykcE/hqdefault.jpg Meniscus tear exercises: a non-surgical home program by stage Home exercises for a degenerative or minor meniscus tear, staged from gentle thigh work to step-downs, with NHS-based doses and warning signs to know. https://www.youtube.com/embed/QK8VHrHykcE yes https://i.ytimg.com/vi/KIXzy6tqQS8/hqdefault.jpg Meniscus tear exercises: a non-surgical home program by stage (video 2) Home exercises for a degenerative or minor meniscus tear, staged from gentle thigh work to step-downs, with NHS-based doses and warning signs to know. https://www.youtube.com/embed/KIXzy6tqQS8 yes https://protocolarchive.com/mcl-sprain-exercises/ 2026-11-02T00:53:36+00:00 https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg MCL sprain exercises: a home program for grade 1–2 sprains Stage-by-stage home exercises for a grade 1 or 2 MCL sprain: regain knee movement, rebuild thigh and hip strength, and know when to get the knee checked. https://www.youtube.com/embed/KxfFzSOAT7g yes https://i.ytimg.com/vi/XXEPXOJrp00/hqdefault.jpg MCL sprain exercises: a home program for grade 1–2 sprains (video 2) Stage-by-stage home exercises for a grade 1 or 2 MCL sprain: regain knee movement, rebuild thigh and hip strength, and know when to get the knee checked. https://www.youtube.com/embed/XXEPXOJrp00 yes https://protocolarchive.com/acl-injury-exercises/ 2026-11-02T00:53:32+00:00 https://i.ytimg.com/vi/XXEPXOJrp00/hqdefault.jpg ACL injury exercises: early rehab and prehab by stage Early ACL tear exercises for prehab before surgery or non-surgical rehab: restore knee movement, rebuild strength and balance, and know when to get help. https://www.youtube.com/embed/XXEPXOJrp00 yes https://i.ytimg.com/vi/d9dzc5n4f0g/hqdefault.jpg ACL injury exercises: early rehab and prehab by stage (video 2) Early ACL tear exercises for prehab before surgery or non-surgical rehab: restore knee movement, rebuild strength and balance, and know when to get help. https://www.youtube.com/embed/d9dzc5n4f0g yes https://protocolarchive.com/hamstring-strain-exercises/ 2026-11-02T00:53:30+00:00 https://i.ytimg.com/vi/IZU972c8tqY/hqdefault.jpg Hamstring strain exercises: a stage-by-stage home program Stage-by-stage rehab for a grade 1–2 hamstring strain: early care, gentle holds, strength and balance work, and return to sport, with videos and sources. https://www.youtube.com/embed/IZU972c8tqY yes https://i.ytimg.com/vi/l_UCKks965o/hqdefault.jpg Hamstring strain exercises: a stage-by-stage home program (video 2) Stage-by-stage rehab for a grade 1–2 hamstring strain: early care, gentle holds, strength and balance work, and return to sport, with videos and sources. https://www.youtube.com/embed/l_UCKks965o yes https://protocolarchive.com/gluteal-tendinopathy-exercises/ 2026-11-02T00:53:26+00:00 https://i.ytimg.com/vi/l_UCKks965o/hqdefault.jpg Gluteal tendinopathy exercises: a stage-by-stage home program Home exercises for gluteal tendinopathy and outer hip pain (GTPS), plus positions to avoid such as crossing your legs, with video demos and sources. https://www.youtube.com/embed/l_UCKks965o yes https://i.ytimg.com/vi/KIXzy6tqQS8/hqdefault.jpg Gluteal tendinopathy exercises: a stage-by-stage home program (video 2) Home exercises for gluteal tendinopathy and outer hip pain (GTPS), plus positions to avoid such as crossing your legs, with video demos and sources. https://www.youtube.com/embed/KIXzy6tqQS8 yes https://protocolarchive.com/groin-strain-exercises/ 2026-11-02T00:53:28+00:00 https://i.ytimg.com/vi/VvdBX1cD_to/hqdefault.jpg Groin strain exercises: a stage-by-stage home program Stage-by-stage exercises for a groin (adductor) strain: early care, ball squeezes, bridges, stretches and core work, with videos, sources and red flags. https://www.youtube.com/embed/VvdBX1cD_to yes https://i.ytimg.com/vi/RQyX48NtDrQ/hqdefault.jpg Groin strain exercises: a stage-by-stage home program (video 2) Stage-by-stage exercises for a groin (adductor) strain: early care, ball squeezes, bridges, stretches and core work, with videos, sources and red flags. https://www.youtube.com/embed/RQyX48NtDrQ yes https://protocolarchive.com/hip-impingement-exercises/ 2026-11-02T00:53:24+00:00 https://i.ytimg.com/vi/FkKiqvqLqZk/hqdefault.jpg Hip impingement (FAI) exercises: a stage-by-stage home program Stage-by-stage home exercises for hip impingement (FAI syndrome): hip and core strength, positions to limit, video demos, sources and warning signs. https://www.youtube.com/embed/FkKiqvqLqZk yes https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Hip impingement (FAI) exercises: a stage-by-stage home program (video 2) Stage-by-stage home exercises for hip impingement (FAI syndrome): hip and core strength, positions to limit, video demos, sources and warning signs. https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/tailbone-pain-exercises/ 2026-11-02T00:53:22+00:00 https://i.ytimg.com/vi/UB3tSaiEbNY/hqdefault.jpg Tailbone pain exercises: a stage-by-stage home program Gentle exercises and sitting tips for tailbone pain (coccydynia): pelvic floor, core and hip work in stages, with video demos, sources and warning signs. https://www.youtube.com/embed/UB3tSaiEbNY yes https://i.ytimg.com/vi/oa6BNZVukDc/hqdefault.jpg Tailbone pain exercises: a stage-by-stage home program (video 2) Gentle exercises and sitting tips for tailbone pain (coccydynia): pelvic floor, core and hip work in stages, with video demos, sources and warning signs. https://www.youtube.com/embed/oa6BNZVukDc yes https://protocolarchive.com/herniated-disc-exercises/ 2026-11-02T00:53:20+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Herniated disc exercises: a stage-by-stage home program Gentle, stage-by-stage exercises for a herniated (slipped) disc in the lower back, with video demos, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/jFHSB245fcM yes https://i.ytimg.com/vi/TpIL3IvBk8k/hqdefault.jpg Herniated disc exercises: a stage-by-stage home program (video 2) Gentle, stage-by-stage exercises for a herniated (slipped) disc in the lower back, with video demos, safe doses, sources and the warning signs to know. https://www.youtube.com/embed/TpIL3IvBk8k yes https://protocolarchive.com/upper-back-pain-exercises/ 2026-11-02T00:53:18+00:00 https://i.ytimg.com/vi/FkKiqvqLqZk/hqdefault.jpg Upper back pain exercises: a stage-by-stage home program Upper and mid back pain exercises in 2 stages, with videos: cat-cow, seated twists, thread the needle and posture work. Doses and red flags from the NHS. https://www.youtube.com/embed/FkKiqvqLqZk yes https://i.ytimg.com/vi/E55Q3yQ9azM/hqdefault.jpg Upper back pain exercises: a stage-by-stage home program (video 2) Upper and mid back pain exercises in 2 stages, with videos: cat-cow, seated twists, thread the needle and posture work. Doses and red flags from the NHS. https://www.youtube.com/embed/E55Q3yQ9azM yes https://protocolarchive.com/shoulder-instability-exercises/ 2026-11-02T00:53:16+00:00 https://i.ytimg.com/vi/pmYmubfgOkk/hqdefault.jpg Shoulder instability exercises: a staged home program Shoulder instability and dislocation exercises in 3 stages, with videos: gentle movement, static holds, then rotator cuff and control work, from the NHS. https://www.youtube.com/embed/pmYmubfgOkk yes https://i.ytimg.com/vi/aatgkJlMxIY/hqdefault.jpg Shoulder instability exercises: a staged home program (video 2) Shoulder instability and dislocation exercises in 3 stages, with videos: gentle movement, static holds, then rotator cuff and control work, from the NHS. https://www.youtube.com/embed/aatgkJlMxIY yes https://protocolarchive.com/de-quervains-tenosynovitis-exercises/ 2026-11-02T00:53:12+00:00 https://i.ytimg.com/vi/zRicLC4h6V4/hqdefault.jpg De Quervain’s tenosynovitis exercises: a staged home program De Quervain’s tenosynovitis exercises in 3 stages, with videos: gentle wrist and thumb movement, then grip and band work. From NHS hand therapy leaflets. https://www.youtube.com/embed/zRicLC4h6V4 yes https://i.ytimg.com/vi/kSzcJ8XqodY/hqdefault.jpg De Quervain’s tenosynovitis exercises: a staged home program (video 2) De Quervain’s tenosynovitis exercises in 3 stages, with videos: gentle wrist and thumb movement, then grip and band work. From NHS hand therapy leaflets. https://www.youtube.com/embed/kSzcJ8XqodY yes https://protocolarchive.com/shoulder-impingement-exercises/ 2026-11-02T00:53:14+00:00 https://i.ytimg.com/vi/8Owu4S_69RY/hqdefault.jpg Shoulder impingement exercises: a stage-by-stage home program Shoulder impingement exercises in 3 stages, with videos: static holds, arm slides, rotator cuff and shoulder blade work. Doses and warning signs from NHS. https://www.youtube.com/embed/8Owu4S_69RY yes https://i.ytimg.com/vi/20v3G-odF5c/hqdefault.jpg Shoulder impingement exercises: a stage-by-stage home program (video 2) Shoulder impingement exercises in 3 stages, with videos: static holds, arm slides, rotator cuff and shoulder blade work. Doses and warning signs from NHS. https://www.youtube.com/embed/20v3G-odF5c yes https://protocolarchive.com/golfers-elbow-exercises/ 2026-11-02T00:53:10+00:00 https://i.ytimg.com/vi/R7dI2ZcbiMI/hqdefault.jpg Golfer’s elbow exercises: a stage-by-stage home program Golfer’s elbow exercises in 3 stages, with videos: inner forearm stretch, forearm turns, slow wrist strengthening and grip. Doses and red flags from NHS. https://www.youtube.com/embed/R7dI2ZcbiMI yes https://i.ytimg.com/vi/Eiqov24BiPA/hqdefault.jpg Golfer’s elbow exercises: a stage-by-stage home program (video 2) Golfer’s elbow exercises in 3 stages, with videos: inner forearm stretch, forearm turns, slow wrist strengthening and grip. Doses and red flags from NHS. https://www.youtube.com/embed/Eiqov24BiPA yes https://protocolarchive.com/tennis-elbow-exercises/ 2026-11-02T00:53:08+00:00 https://i.ytimg.com/vi/267XvJCphr0/hqdefault.jpg Tennis elbow exercises: a stage-by-stage home program Tennis elbow exercises in 3 stages, with a video for each: stretches, grip work, slow wrist lowering and forearm turns. Doses and warning signs from NHS. https://www.youtube.com/embed/267XvJCphr0 yes https://i.ytimg.com/vi/27LEoA0v6O8/hqdefault.jpg Tennis elbow exercises: a stage-by-stage home program (video 2) Tennis elbow exercises in 3 stages, with a video for each: stretches, grip work, slow wrist lowering and forearm turns. Doses and warning signs from NHS. https://www.youtube.com/embed/27LEoA0v6O8 yes https://protocolarchive.com/epley-maneuver-at-home/ 2026-10-16T19:05:41+00:00 https://i.ytimg.com/vi/BY4UeRmTYmA/hqdefault.jpg Epley Maneuver at Home (Right Ear) How the home Epley maneuver is done for diagnosed BPPV, with the right-ear video and left-ear mirror steps: who it is for, safety checks and when to get help. https://www.youtube.com/embed/BY4UeRmTYmA yes https://protocolarchive.com/brandt-daroff-exercises/ 2026-10-15T14:17:15+00:00 https://i.ytimg.com/vi/voZXtTUdQ00/hqdefault.jpg Brandt-Daroff Exercises for Vertigo How to do Brandt-Daroff exercises for benign paroxysmal positional vertigo (BPPV): video, steps, how often, and when to see a clinician first. https://www.youtube.com/embed/voZXtTUdQ00 yes https://protocolarchive.com/weight-shift-balance-exercise/ 2026-10-16T19:05:42+00:00 https://i.ytimg.com/vi/ZXL9qLfGlSM/hqdefault.jpg Weight Shifts (Balance Exercise) How to do side-to-side and front-to-back weight shifts, a safe first balance exercise for older adults and fall prevention: video, steps, reps and safety tips. https://www.youtube.com/embed/ZXL9qLfGlSM yes https://protocolarchive.com/pursed-lip-breathing/ 2026-10-16T19:05:43+00:00 https://i.ytimg.com/vi/7kpJ0QlRss4/hqdefault.jpg Pursed-Lip Breathing How to do pursed-lip breathing to slow your breathing and ease breathlessness during activity: video, steps, when to use it and when to get help. https://www.youtube.com/embed/7kpJ0QlRss4 yes https://protocolarchive.com/single-leg-bridge/ 2026-10-15T14:17:13+00:00 https://i.ytimg.com/vi/18GVqjfHy-M/hqdefault.jpg Single-Leg Bridge How to do the single-leg bridge and marching bridge for glute, hamstring and core strength: video, steps, reps and easier versions. https://www.youtube.com/embed/18GVqjfHy-M yes https://protocolarchive.com/patellar-mobilization/ 2026-10-16T19:05:44+00:00 https://i.ytimg.com/vi/In0leYgaeA4/hqdefault.jpg Patellar (Kneecap) Mobilization How to do gentle kneecap (patellar) self-mobilization to keep the kneecap moving after knee surgery or with stiffness: video, steps and precautions. https://www.youtube.com/embed/In0leYgaeA4 yes https://protocolarchive.com/prone-hip-extension/ 2026-10-15T14:17:13+00:00 https://i.ytimg.com/vi/TUg0rJX-EC8/hqdefault.jpg Prone Hip Extension How to do prone hip extension lying face down with the knee bent to strengthen the glutes: video, steps, reps and precautions. https://www.youtube.com/embed/TUg0rJX-EC8 yes https://protocolarchive.com/short-foot-exercise/ 2026-10-16T19:05:45+00:00 https://i.ytimg.com/vi/59bj-lzCxJU/hqdefault.jpg Short Foot Exercise (Arch Doming) How to do the short foot exercise (foot doming) to strengthen the small arch muscles of the foot: video, steps, holds and progressions. https://www.youtube.com/embed/59bj-lzCxJU yes https://protocolarchive.com/heel-prop-knee-extension/ 2026-11-01T01:26:35+00:00 https://i.ytimg.com/vi/XXEPXOJrp00/hqdefault.jpg Heel Prop for Knee Straightening How to do the heel prop to regain full knee straightening after knee replacement or knee injury: video, steps, timing and precautions. https://www.youtube.com/embed/XXEPXOJrp00 yes https://protocolarchive.com/femoral-nerve-glide/ 2026-10-16T19:05:46+00:00 https://i.ytimg.com/vi/r6sVeramPSA/hqdefault.jpg Femoral Nerve Glide How to do a gentle side-lying femoral nerve glide for nerve-related pain at the front of the thigh: video, steps, reps and precautions. https://www.youtube.com/embed/r6sVeramPSA yes https://protocolarchive.com/thomas-stretch/ 2026-10-15T14:17:12+00:00 https://i.ytimg.com/vi/Pb1znb1PvBc/hqdefault.jpg Thomas Stretch (Hip Flexor) How to do the Thomas stretch on the edge of a bed to stretch the hip flexors: video, steps, hold times, easier versions and safety tips. https://www.youtube.com/embed/Pb1znb1PvBc yes https://protocolarchive.com/finger-extension-band-exercise/ 2026-10-15T14:33:42+00:00 https://i.ytimg.com/vi/iCav1Idy39s/hqdefault.jpg Finger Extension with Rubber Band How to strengthen the finger extensors by opening the hand against a rubber band: video, steps, reps and who should check first. https://www.youtube.com/embed/iCav1Idy39s yes https://protocolarchive.com/hip-hike-exercise/ 2026-10-15T14:17:11+00:00 https://i.ytimg.com/vi/2j0fHZwixA8/hqdefault.jpg Hip Hike Exercise (Pelvic Drop) How to do the hip hike (hip hitch or pelvic drop) on a step to strengthen the side of the hip: video, steps, reps and tips. https://www.youtube.com/embed/2j0fHZwixA8 yes https://protocolarchive.com/hip-thrust/ 2026-10-15T14:17:10+00:00 https://i.ytimg.com/vi/UmY5lVwpycE/hqdefault.jpg Hip Thrust How to do the hip thrust with your upper back on a sofa or bench to strengthen the glutes: video, steps, reps, beginner versions and precautions. https://www.youtube.com/embed/UmY5lVwpycE yes https://protocolarchive.com/wrist-extensor-stretch/ 2026-10-16T19:05:47+00:00 https://i.ytimg.com/vi/267XvJCphr0/hqdefault.jpg Wrist Extensor Stretch How to do the wrist extensor stretch for tennis elbow and forearm tightness: video, steps, hold times and safety tips. https://www.youtube.com/embed/267XvJCphr0 yes https://protocolarchive.com/fire-hydrant-exercise/ 2026-10-15T14:33:40+00:00 https://i.ytimg.com/vi/hjMEwbXhya4/hqdefault.jpg Fire Hydrant Exercise How to do the fire hydrant exercise on hands and knees to strengthen the glutes and side of the hip: video, steps, reps and progressions. https://www.youtube.com/embed/hjMEwbXhya4 yes https://protocolarchive.com/lateral-step-down/ 2026-10-16T19:05:47+00:00 https://i.ytimg.com/vi/BF-yMtTb1jE/hqdefault.jpg Lateral Step-Down How to do the lateral step-down for knee and hip strength and control: video, steps, step height, reps, easier versions and precautions. https://www.youtube.com/embed/BF-yMtTb1jE yes https://protocolarchive.com/hip-circles/ 2026-10-15T14:33:40+00:00 https://i.ytimg.com/vi/hRMrq6G81p8/hqdefault.jpg Hip Circles (Hip CARs) How to do standing hip circles (controlled articular rotations, or hip CARs) to move the hip through its full range: video, steps, reps and tips. https://www.youtube.com/embed/hRMrq6G81p8 yes https://protocolarchive.com/quadruped-thoracic-rotation/ 2026-10-16T19:05:48+00:00 https://i.ytimg.com/vi/3YqpD51Zma0/hqdefault.jpg Quadruped Thoracic Rotation How to do the quadruped thoracic rotation (hand-behind-head rotation on all fours) for upper back mobility: video, steps, reps and tips. https://www.youtube.com/embed/3YqpD51Zma0 yes https://protocolarchive.com/face-pull/ 2026-10-16T19:05:48+00:00 https://i.ytimg.com/vi/KIQ236UevBg/hqdefault.jpg Face Pull (Band) How to do the band face pull to strengthen the upper back and rotator cuff for posture and shoulder health: video, steps, reps and precautions. https://www.youtube.com/embed/KIQ236UevBg yes https://protocolarchive.com/resistance-band-internal-rotation/ 2026-10-15T14:17:06+00:00 https://i.ytimg.com/vi/7bJ6YN6300o/hqdefault.jpg Resistance Band Internal Rotation How to do shoulder internal rotation with a resistance band to strengthen the rotator cuff (subscapularis): video, steps, reps and precautions. https://www.youtube.com/embed/7bJ6YN6300o yes https://protocolarchive.com/side-lying-external-rotation/ 2026-10-16T19:05:49+00:00 https://i.ytimg.com/vi/20v3G-odF5c/hqdefault.jpg Side-Lying External Rotation How to do side-lying shoulder external rotation to strengthen the rotator cuff: video, steps, weights, reps, and precautions. https://www.youtube.com/embed/20v3G-odF5c yes https://protocolarchive.com/cross-body-shoulder-stretch/ 2026-10-15T14:17:04+00:00 https://i.ytimg.com/vi/YoZ4O09q6rg/hqdefault.jpg Cross-Body Shoulder Stretch How to do the cross-body shoulder stretch for the back of the shoulder (posterior capsule): video, steps, hold times and safety tips. https://www.youtube.com/embed/YoZ4O09q6rg yes https://protocolarchive.com/neck-isometric-exercises/ 2026-10-15T14:17:03+00:00 https://i.ytimg.com/vi/j9Gy2HFo7W0/hqdefault.jpg Neck Isometric Exercises How to do neck isometric exercises, pressing your hand against your head in four directions without moving: video, steps, holds and safety tips. https://www.youtube.com/embed/j9Gy2HFo7W0 yes https://protocolarchive.com/rhomboid-stretch/ 2026-10-15T14:17:54+00:00 https://i.ytimg.com/vi/ca5j-33Bn6c/hqdefault.jpg Rhomboid Stretch How to stretch the rhomboids, the muscles between the shoulder blades: video, steps, hold times, and when upper back pain needs checking. https://www.youtube.com/embed/ca5j-33Bn6c yes https://protocolarchive.com/farmers-carry/ 2026-10-16T19:05:50+00:00 https://i.ytimg.com/vi/sZ6kHty9k1g/hqdefault.jpg Farmer’s Carry How to do the farmer’s carry safely for core, grip and back strength: video, steps, weight and distance guide, easier versions and precautions. https://www.youtube.com/embed/sZ6kHty9k1g yes https://protocolarchive.com/seated-flexion-stretch/ 2026-10-16T19:05:50+00:00 https://i.ytimg.com/vi/gq-mRTVsdic/hqdefault.jpg Seated Flexion Stretch How to do the seated flexion stretch (seated forward bend) for a stiff low back and stenosis-type pain: video, steps, holds and safety tips. https://www.youtube.com/embed/gq-mRTVsdic yes https://protocolarchive.com/standing-back-extension/ 2026-10-15T14:17:00+00:00 https://i.ytimg.com/vi/TpIL3IvBk8k/hqdefault.jpg Standing Back Extension How to do the standing back extension (standing backbend) to counter sitting and bending: video, steps, reps, and who should avoid it. https://www.youtube.com/embed/TpIL3IvBk8k yes https://protocolarchive.com/double-knee-to-chest-stretch/ 2026-10-16T19:05:51+00:00 https://i.ytimg.com/vi/tdBKyoHTt7M/hqdefault.jpg Double Knee to Chest Stretch How to do the double knee to chest stretch for a stiff low back: video, steps, hold times, easier versions and who should avoid it. https://www.youtube.com/embed/tdBKyoHTt7M yes https://protocolarchive.com/clock-reach-balance-exercise/ 2026-10-16T19:06:02+00:00 https://i.ytimg.com/vi/d_P-Mzi9v5w/hqdefault.jpg Clock Reach Balance Exercise How to do the clock reach balance exercise, standing on one leg and reaching the other foot or hand to points on a clock: video, steps and safety. https://www.youtube.com/embed/d_P-Mzi9v5w yes https://protocolarchive.com/foam-pad-balance-exercise/ 2026-10-15T14:16:58+00:00 https://i.ytimg.com/vi/QLODIXoccuo/hqdefault.jpg Foam Pad Balance Exercise How to do balance exercises standing on a foam pad or cushion to improve ankle stability and balance: video, steps, progressions and safety. https://www.youtube.com/embed/QLODIXoccuo yes https://protocolarchive.com/sideways-and-backward-walking/ 2026-10-16T19:06:04+00:00 https://i.ytimg.com/vi/M5btuhMM50I/hqdefault.jpg Sideways and Backward Walking How to practice sideways and backward walking along a counter to improve balance and reduce fall risk: video, steps and safety tips. https://www.youtube.com/embed/M5btuhMM50I yes https://protocolarchive.com/toe-yoga/ 2026-10-15T14:33:38+00:00 https://i.ytimg.com/vi/zDUipW0cB5g/hqdefault.jpg Toe Yoga (Toe Control Exercise) How to do toe yoga (lifting the big toe and small toes separately) for foot strength, balance and plantar fasciitis: video, steps and reps. https://www.youtube.com/embed/zDUipW0cB5g yes https://protocolarchive.com/tibialis-anterior-raise/ 2026-10-15T14:16:57+00:00 https://i.ytimg.com/vi/lBCRdjdWiTI/hqdefault.jpg Tibialis Anterior Raise (Toe Raise) How to do tibialis anterior raises (toe raises against a wall) to strengthen the shins for walking, balance and shin splints: video, steps and reps. https://www.youtube.com/embed/lBCRdjdWiTI yes https://protocolarchive.com/foam-rolling-legs/ 2026-10-15T14:16:56+00:00 https://i.ytimg.com/vi/1l8GPdtVX0M/hqdefault.jpg Foam Rolling for Quads, IT Band and Calves How to foam roll the quads, IT band area, glutes and calves: video, step-by-step technique, how long, and who should avoid it. https://www.youtube.com/embed/1l8GPdtVX0M yes https://protocolarchive.com/90-90-hip-mobility/ 2026-10-15T16:31:11+00:00 https://i.ytimg.com/vi/LthJMMamrKo/hqdefault.jpg 90/90 Hip Mobility How to do 90/90 hip switches and stretches to improve hip rotation: video, steps, reps, easier versions with hand support. https://www.youtube.com/embed/LthJMMamrKo yes https://protocolarchive.com/pigeon-stretch/ 2026-10-15T14:16:55+00:00 https://i.ytimg.com/vi/eQm3XLANKuw/hqdefault.jpg Pigeon Stretch How to do the pigeon stretch for tight hips, glutes and piriformis, plus an easier version on a bed: video, steps, hold times and safety tips. https://www.youtube.com/embed/eQm3XLANKuw yes https://protocolarchive.com/standing-hip-abduction/ 2026-10-15T14:16:54+00:00 https://i.ytimg.com/vi/wGbwn1-2jjg/hqdefault.jpg Standing Hip Abduction How to do standing hip abduction (side leg lift) for hip strength and balance: video, steps, sets and reps, band and chair versions. https://www.youtube.com/embed/wGbwn1-2jjg yes https://protocolarchive.com/hamstring-sets/ 2026-10-16T19:06:05+00:00 https://i.ytimg.com/vi/IZU972c8tqY/hqdefault.jpg Hamstring Sets (Isometric) How to do hamstring sets (isometric hamstring contractions) after knee surgery or injury: video, steps, hold times and progressions. https://www.youtube.com/embed/IZU972c8tqY yes https://protocolarchive.com/adductor-squeeze/ 2026-10-16T19:06:07+00:00 https://i.ytimg.com/vi/VvdBX1cD_to/hqdefault.jpg Adductor Squeeze (Ball Squeeze) How to do the adductor ball squeeze for groin and inner thigh strength: video, steps, hold times, and progressions. https://www.youtube.com/embed/VvdBX1cD_to yes https://protocolarchive.com/terminal-knee-extension/ 2026-10-15T14:16:51+00:00 https://i.ytimg.com/vi/nz_oKnXx3X0/hqdefault.jpg Terminal Knee Extension (TKE) How to do terminal knee extensions with a band to strengthen the quads at the end of knee straightening: video, steps, sets and reps. https://www.youtube.com/embed/nz_oKnXx3X0 yes https://protocolarchive.com/spanish-squat/ 2026-10-16T19:06:07+00:00 https://i.ytimg.com/vi/-ksofnvkohI/hqdefault.jpg Spanish Squat How to do the Spanish squat, a band-supported isometric squat for patellar tendinopathy (jumper's knee) and knee pain: video, setup, holds and safety. https://www.youtube.com/embed/-ksofnvkohI yes https://protocolarchive.com/split-squat/ 2026-10-15T14:16:50+00:00 https://i.ytimg.com/vi/20Gixgmc-F0/hqdefault.jpg Split Squat How to do the split squat for knee and hip strength, with an easier supported version: video, steps, sets and reps, and form tips. https://www.youtube.com/embed/20Gixgmc-F0 yes https://protocolarchive.com/wrist-curls/ 2026-10-15T14:16:49+00:00 https://i.ytimg.com/vi/Eiqov24BiPA/hqdefault.jpg Wrist Curls (Flexion and Extension) How to do wrist curls and reverse wrist curls to strengthen the forearm and grip: video, steps, sets and reps, weight guidance. https://www.youtube.com/embed/Eiqov24BiPA yes https://protocolarchive.com/ulnar-nerve-glide/ 2026-10-15T14:16:48+00:00 https://i.ytimg.com/vi/-9OLRl1nQvg/hqdefault.jpg Ulnar Nerve Glide How to do ulnar nerve glides for cubital tunnel syndrome (tingling in the ring and little fingers): video, steps, how often and warning signs. https://www.youtube.com/embed/-9OLRl1nQvg yes https://protocolarchive.com/biceps-curl/ 2026-10-16T19:06:09+00:00 https://i.ytimg.com/vi/3FOeYNtUidg/hqdefault.jpg Biceps Curl How to do biceps curls for everyday arm strength: physical therapy video, steps, sets and reps, weight guidance and safety tips. https://www.youtube.com/embed/3FOeYNtUidg yes https://protocolarchive.com/thumb-exercises/ 2026-10-15T14:33:37+00:00 https://i.ytimg.com/vi/kSzcJ8XqodY/hqdefault.jpg Thumb Opposition and Strengthening Thumb opposition and strengthening exercises for stiff or weak thumbs, thumb arthritis and recovery after hand injury: video, steps and reps. https://www.youtube.com/embed/kSzcJ8XqodY yes https://protocolarchive.com/triceps-extension/ 2026-10-15T14:16:45+00:00 https://i.ytimg.com/vi/MZiCav88axo/hqdefault.jpg Triceps Extension How to do triceps extensions for arm strength, including a seated version for older adults: video, steps, sets and reps, and safety tips. https://www.youtube.com/embed/MZiCav88axo yes https://protocolarchive.com/shoulder-rolls-and-shrugs/ 2026-11-01T01:27:07+00:00 https://i.ytimg.com/vi/VikUs5HH8cc/hqdefault.jpg Shoulder Rolls and Shrugs How to do shoulder rolls and shrugs to ease neck and shoulder tension at a desk: video, steps, reps and tips. https://www.youtube.com/embed/VikUs5HH8cc yes https://protocolarchive.com/tmj-jaw-exercises/ 2026-10-16T19:06:11+00:00 https://i.ytimg.com/vi/wpMix29CPPc/hqdefault.jpg TMJ Jaw Exercises Gentle TMJ (jaw) exercises for jaw pain, tightness and clicking: video, step-by-step instructions, how often, and when to see a dentist or doctor. https://www.youtube.com/embed/wpMix29CPPc yes https://protocolarchive.com/scalene-stretch/ 2026-11-01T01:27:09+00:00 https://i.ytimg.com/vi/LQVfMP-d0A8/hqdefault.jpg Scalene Stretch How to stretch the scalene muscles at the side of the neck: video, steps, hold times and important safety notes. https://www.youtube.com/embed/LQVfMP-d0A8 yes https://protocolarchive.com/deep-neck-flexor-exercise/ 2026-10-16T19:06:13+00:00 https://i.ytimg.com/vi/lRKWP2LzCmw/hqdefault.jpg Deep Neck Flexor Exercise (Head Nod) How to do the deep neck flexor head nod exercise for neck pain, posture and headaches: video, steps, hold times and progressions. https://www.youtube.com/embed/lRKWP2LzCmw yes https://protocolarchive.com/thread-the-needle-stretch/ 2026-10-16T19:06:24+00:00 https://i.ytimg.com/vi/E55Q3yQ9azM/hqdefault.jpg Thread the Needle Stretch How to do the thread the needle stretch for upper back and shoulder stiffness: video, steps, reps and an easier version. https://www.youtube.com/embed/E55Q3yQ9azM yes https://protocolarchive.com/lat-stretch/ 2026-10-15T14:16:40+00:00 https://i.ytimg.com/vi/wzyB34izUNI/hqdefault.jpg Lat Stretch (Latissimus Dorsi) How to stretch the latissimus dorsi (lats) to ease mid-back and shoulder tightness and improve overhead reach: video, steps and hold times. https://www.youtube.com/embed/wzyB34izUNI yes https://protocolarchive.com/table-slide-shoulder-flexion/ 2026-10-22T16:29:41+00:00 https://i.ytimg.com/vi/aatgkJlMxIY/hqdefault.jpg Table Slide (Shoulder Flexion) Table slides for a stiff shoulder: sit at a table and slide your hand forward on a towel, 2 sets of 10, once or twice a day. Free video, steps and progressions. https://www.youtube.com/embed/aatgkJlMxIY yes https://protocolarchive.com/towel-internal-rotation-stretch/ 2026-10-15T14:16:38+00:00 https://i.ytimg.com/vi/jDcerwWmq0w/hqdefault.jpg Towel Stretch for Shoulder Internal Rotation How to do the towel stretch to improve reaching behind your back (shoulder internal rotation): video, steps, hold times and safety tips. https://www.youtube.com/embed/jDcerwWmq0w yes https://protocolarchive.com/scaption-raise/ 2026-10-15T14:16:26+00:00 https://i.ytimg.com/vi/mj0cUkav7ZM/hqdefault.jpg Scaption Raise (Shoulder Raise) How to do the scaption raise to strengthen the shoulder and rotator cuff: video, steps, sets and reps, weight guidance and safety tips. https://www.youtube.com/embed/mj0cUkav7ZM yes https://protocolarchive.com/band-pull-apart/ 2026-10-15T14:16:25+00:00 https://i.ytimg.com/vi/mHWlgqPvyxI/hqdefault.jpg Band Pull-Apart How to do band pull-aparts to strengthen the upper back and rear shoulders: video, steps, sets and reps, and tips to avoid neck strain. https://www.youtube.com/embed/mHWlgqPvyxI yes https://protocolarchive.com/wall-angels/ 2026-10-15T14:16:24+00:00 https://i.ytimg.com/vi/kcca7_JGsVk/hqdefault.jpg Wall Angels How to do wall angels for posture and upper back and shoulder mobility: video, step-by-step instructions, reps and easier versions. https://www.youtube.com/embed/kcca7_JGsVk yes https://protocolarchive.com/bent-knee-fallout/ 2026-10-15T14:33:35+00:00 https://i.ytimg.com/vi/IfLSO1vGPO0/hqdefault.jpg Bent Knee Fallout How to do the bent knee fallout, a gentle core control exercise for back pain: video, steps, sets and reps, cues and progressions. https://www.youtube.com/embed/IfLSO1vGPO0 yes https://protocolarchive.com/hip-hinge-exercise/ 2026-10-16T19:06:27+00:00 https://i.ytimg.com/vi/9Qwob4CWalw/hqdefault.jpg Hip Hinge Exercise How to do the hip hinge with a dowel to learn to bend from the hips and protect your back when lifting: video, steps, cues and progressions. https://www.youtube.com/embed/9Qwob4CWalw yes https://protocolarchive.com/pallof-press/ 2026-10-15T14:33:35+00:00 https://i.ytimg.com/vi/N3TUfj6GXD8/hqdefault.jpg Pallof Press How to do the Pallof press, an anti-rotation core exercise with a resistance band: video, steps, sets, kneeling and standing versions, and form tips. https://www.youtube.com/embed/N3TUfj6GXD8 yes https://protocolarchive.com/superman-exercise/ 2026-10-15T14:16:21+00:00 https://i.ytimg.com/vi/STvo35VczKI/hqdefault.jpg Superman Exercise (Prone Back Extension) How to do the superman (prone back extension) safely, including easier one-arm and one-leg versions: video, steps, sets and reps, and who should avoid it. https://www.youtube.com/embed/STvo35VczKI yes https://protocolarchive.com/quadratus-lumborum-stretch/ 2026-10-15T14:16:19+00:00 https://i.ytimg.com/vi/sRSOWs4Q9Rk/hqdefault.jpg Quadratus Lumborum (QL) Stretch How to stretch the quadratus lumborum (QL), the deep muscle at the side of the low back: video, steps, hold times, easier versions and safety tips. https://www.youtube.com/embed/sRSOWs4Q9Rk yes https://protocolarchive.com/towel-scrunches/ 2026-10-15T14:33:33+00:00 https://i.ytimg.com/vi/sV8TmXlHloA/hqdefault.jpg Towel Scrunches (Toe Curls) How to do towel scrunches (toe curls) to strengthen the small muscles of the foot for plantar fasciitis and flat feet: video, steps, sets and reps. https://www.youtube.com/embed/sV8TmXlHloA yes https://protocolarchive.com/gaze-stabilization-exercise/ 2026-10-16T19:06:28+00:00 https://i.ytimg.com/vi/yL7TBP8fBtg/hqdefault.jpg Gaze Stabilization Exercise (VOR x1) How to do the VOR x1 gaze stabilization exercise used in vestibular rehabilitation for dizziness: video, steps, how long and important safety advice. https://www.youtube.com/embed/yL7TBP8fBtg yes https://protocolarchive.com/foot-rolling-plantar-fasciitis/ 2026-10-15T14:16:17+00:00 https://i.ytimg.com/vi/E_J10u3meDk/hqdefault.jpg Foot Rolling for Plantar Fasciitis How to roll your foot on a ball or frozen water bottle to ease plantar fasciitis heel pain: video, steps, how long and safety tips. https://www.youtube.com/embed/E_J10u3meDk yes https://protocolarchive.com/plantar-fascia-stretch/ 2026-10-15T14:16:05+00:00 https://i.ytimg.com/vi/JVS4MzeIBVI/hqdefault.jpg Plantar Fascia Stretch How to do the seated plantar fascia stretch for plantar fasciitis heel pain, including first thing in the morning: video, steps and hold times. https://www.youtube.com/embed/JVS4MzeIBVI yes https://protocolarchive.com/eccentric-heel-drops/ 2026-10-15T14:16:04+00:00 https://i.ytimg.com/vi/FoCuDAkIdnM/hqdefault.jpg Eccentric Heel Drops (Achilles) How to do eccentric heel drops for Achilles tendinopathy: video, step-by-step instructions, sets and reps, how much discomfort is acceptable, and when to modify. https://www.youtube.com/embed/FoCuDAkIdnM yes https://protocolarchive.com/resistance-band-ankle-exercises/ 2026-10-15T14:16:03+00:00 https://i.ytimg.com/vi/a7YC6FH3h10/hqdefault.jpg Resistance Band Ankle Exercises (4-Way) How to do 4-way resistance band ankle exercises (up, down, in, out) after an ankle sprain or for weak ankles: video, steps, sets and reps. https://www.youtube.com/embed/a7YC6FH3h10 yes https://protocolarchive.com/ankle-pumps/ 2026-11-01T01:26:34+00:00 https://i.ytimg.com/vi/KxfFzSOAT7g/hqdefault.jpg Ankle Pumps Point and flex your feet to keep blood moving after surgery or long periods of rest. How many to do, how often, and the warning signs of a blood clot. https://www.youtube.com/embed/KxfFzSOAT7g yes https://protocolarchive.com/ankle-alphabet/ 2026-10-16T19:06:29+00:00 https://i.ytimg.com/vi/dpfkCmhtg6I/hqdefault.jpg Ankle Alphabet How to do the ankle alphabet exercise to restore ankle movement after a sprain or stiffness: video, steps and how often to do it. https://www.youtube.com/embed/dpfkCmhtg6I yes https://protocolarchive.com/soleus-stretch/ 2026-10-15T14:15:59+00:00 https://i.ytimg.com/vi/Zmc36LtB7f8/hqdefault.jpg Soleus Stretch (Bent-Knee Calf Stretch) How to do the soleus (bent-knee calf) stretch for tight calves, Achilles and heel pain: video, steps, hold times and how it differs from a straight-knee calf stretch. https://www.youtube.com/embed/Zmc36LtB7f8 yes https://protocolarchive.com/standing-quad-stretch/ 2026-10-15T14:15:58+00:00 https://i.ytimg.com/vi/zi5__zBRzYc/hqdefault.jpg Standing Quad Stretch How to do a standing quadriceps stretch safely: video, steps, hold times, a strap or lying version for stiff knees, and form tips. https://www.youtube.com/embed/zi5__zBRzYc yes https://protocolarchive.com/step-ups/ 2026-10-15T14:15:57+00:00 https://i.ytimg.com/vi/wfhXnLILqdk/hqdefault.jpg Step-Ups How to do step-ups for knee and hip strength, including for knee arthritis: video, steps, step height, sets and reps, and safety tips. https://www.youtube.com/embed/wfhXnLILqdk yes https://protocolarchive.com/heel-slides/ 2026-10-16T19:06:30+00:00 https://i.ytimg.com/vi/Bz0wSFRjH2c/hqdefault.jpg Heel Slides How to do heel slides to improve knee bending after knee replacement or injury: video, steps, reps, and tips for using a towel or strap. https://www.youtube.com/embed/Bz0wSFRjH2c yes https://protocolarchive.com/short-arc-quad/ 2026-10-15T14:15:44+00:00 https://i.ytimg.com/vi/RGqKrP7lG0w/hqdefault.jpg Short Arc Quad How to do short arc quads for knee strength after surgery or with arthritis: video, steps, sets and reps, and how to progress. https://www.youtube.com/embed/RGqKrP7lG0w yes https://protocolarchive.com/quad-sets/ 2026-10-16T19:06:30+00:00 https://i.ytimg.com/vi/QK8VHrHykcE/hqdefault.jpg Quad Sets (Quadriceps Setting) How to do quad sets (static quadriceps) for knee pain and after knee surgery: video, steps, how many to do and when to progress to straight leg raises. https://www.youtube.com/embed/QK8VHrHykcE yes https://protocolarchive.com/lateral-band-walk/ 2026-10-15T14:15:42+00:00 https://i.ytimg.com/vi/ongnRI2ds1g/hqdefault.jpg Lateral Band Walk How to do lateral band walks (crab walks) to strengthen the hip and glute muscles for knee and hip pain: video, steps, sets, band placement and form tips. https://www.youtube.com/embed/ongnRI2ds1g yes https://protocolarchive.com/marching-exercise/ 2026-10-15T14:15:41+00:00 https://i.ytimg.com/vi/xbhgv7iU6lI/hqdefault.jpg Marching Exercise (Seated or Standing) How to do seated or standing marching for hip strength, balance and circulation: video, steps, how long to march and how to make it harder safely. https://www.youtube.com/embed/xbhgv7iU6lI yes https://protocolarchive.com/eccentric-wrist-extension/ 2026-10-15T14:15:41+00:00 https://i.ytimg.com/vi/27LEoA0v6O8/hqdefault.jpg Eccentric Wrist Extension (Tennis Elbow) How to do eccentric wrist extension for tennis elbow: video, step-by-step instructions, sets and reps, how much discomfort is acceptable, and progressions. https://www.youtube.com/embed/27LEoA0v6O8 yes https://protocolarchive.com/median-nerve-glide/ 2026-10-15T14:15:40+00:00 https://i.ytimg.com/vi/af3SC5rdyWk/hqdefault.jpg Median Nerve Glide How to do median nerve glides for carpal tunnel symptoms: video, the step-by-step sequence, how often to do them and warning signs. https://www.youtube.com/embed/af3SC5rdyWk yes https://protocolarchive.com/tendon-glides/ 2026-10-15T14:33:31+00:00 https://i.ytimg.com/vi/Uw2Czblu4IE/hqdefault.jpg Tendon Glides (Hand Exercises) How to do tendon glides: five hand positions that keep the finger tendons moving, used for carpal tunnel symptoms, stiffness and after hand injury. https://www.youtube.com/embed/Uw2Czblu4IE yes https://protocolarchive.com/grip-strengthening-exercises/ 2026-10-16T19:06:32+00:00 https://i.ytimg.com/vi/wT27YktqXko/hqdefault.jpg Grip Strengthening Exercises How to strengthen your grip with therapy putty or a soft ball: video, step-by-step squeezes, sets and reps, and tips for arthritis and recovery. https://www.youtube.com/embed/wT27YktqXko yes https://protocolarchive.com/forearm-pronation-supination/ 2026-10-16T19:06:33+00:00 https://i.ytimg.com/vi/VV7zsl6LafM/hqdefault.jpg Forearm Pronation & Supination How to do forearm pronation and supination (palm up, palm down) to improve forearm rotation and strength: video, steps, reps and progressions. https://www.youtube.com/embed/VV7zsl6LafM yes https://protocolarchive.com/wrist-flexor-stretch/ 2026-10-15T14:15:38+00:00 https://i.ytimg.com/vi/R7dI2ZcbiMI/hqdefault.jpg Wrist Flexor Stretch How to do the wrist flexor stretch for tight forearms, golfer's elbow and desk or tool work: video, steps, hold times and safety tips. https://www.youtube.com/embed/R7dI2ZcbiMI yes https://protocolarchive.com/sleeper-stretch/ 2026-10-15T16:31:00+00:00 https://i.ytimg.com/vi/FODQxJh5PeI/hqdefault.jpg Sleeper Stretch How to do the sleeper stretch for a tight back of the shoulder: video, steps, hold times, the gentler cross-body alternative and safety tips. https://www.youtube.com/embed/FODQxJh5PeI yes https://protocolarchive.com/prone-y-t-i-raises/ 2026-10-15T14:15:37+00:00 https://i.ytimg.com/vi/DC5pFL8WRT8/hqdefault.jpg Prone Y-T-I Raises How to do prone Y, T and I raises to strengthen the shoulder blade muscles for posture and shoulder health: video, steps, reps and easier versions. https://www.youtube.com/embed/DC5pFL8WRT8 yes https://protocolarchive.com/serratus-wall-slide/ 2026-10-15T14:15:38+00:00 https://i.ytimg.com/vi/yJZ6Tpd5j58/hqdefault.jpg Serratus Wall Slide How to do serratus wall slides to strengthen the serratus anterior and improve overhead reach: video, steps, reps and easier versions. https://www.youtube.com/embed/yJZ6Tpd5j58 yes https://protocolarchive.com/shoulder-isometrics/ 2026-10-15T14:15:36+00:00 https://i.ytimg.com/vi/8Owu4S_69RY/hqdefault.jpg Shoulder Isometric Exercises How to do shoulder isometric exercises against a wall: video, step-by-step instructions for each direction, hold times and safety tips. https://www.youtube.com/embed/8Owu4S_69RY yes https://protocolarchive.com/resistance-band-row/ 2026-10-15T14:15:35+00:00 https://i.ytimg.com/vi/hUtRh4bfu8U/hqdefault.jpg Resistance Band Row How to do a resistance band row to strengthen the upper back and shoulder blade muscles: video, steps, sets and reps, and form tips. https://www.youtube.com/embed/hUtRh4bfu8U yes https://protocolarchive.com/resistance-band-external-rotation/ 2026-10-16T19:06:34+00:00 https://i.ytimg.com/vi/fguWxBv8M8U/hqdefault.jpg Resistance Band External Rotation How to do resistance band shoulder external rotation for rotator cuff strength: video, steps, sets and reps, band choice and safety tips. https://www.youtube.com/embed/fguWxBv8M8U yes https://protocolarchive.com/shoulder-wand-exercises/ 2026-10-15T14:15:21+00:00 https://i.ytimg.com/vi/fLa7o3w6W2o/hqdefault.jpg Shoulder Wand (Cane) Exercises How to do shoulder wand or cane exercises to regain movement: assisted external rotation and lifting, with video, steps, reps and safety tips. https://www.youtube.com/embed/fLa7o3w6W2o yes https://protocolarchive.com/shoulder-wall-slide/ 2026-10-16T19:06:45+00:00 https://i.ytimg.com/vi/Zlb9wpXgNuI/hqdefault.jpg Shoulder Wall Slide How to do shoulder wall slides to improve overhead reach: video, steps, reps, easier and harder versions, and when to check with a clinician. https://www.youtube.com/embed/Zlb9wpXgNuI yes https://protocolarchive.com/pendulum-exercise/ 2026-10-16T19:06:47+00:00 https://i.ytimg.com/vi/pmYmubfgOkk/hqdefault.jpg Pendulum Exercise (Codman) How to do the pendulum (Codman) exercise for a painful or stiff shoulder, including after injury or surgery: video, steps and how often to do it. https://www.youtube.com/embed/pmYmubfgOkk yes https://protocolarchive.com/foam-roller-thoracic-extension/ 2026-10-15T14:15:17+00:00 https://i.ytimg.com/vi/BNKLoFZqFGk/hqdefault.jpg Foam Roller Thoracic Extension How to do thoracic extension over a foam roller for a stiff, rounded upper back: video, steps, reps, a towel alternative and who should avoid it. https://www.youtube.com/embed/BNKLoFZqFGk yes https://protocolarchive.com/open-book-thoracic-rotation/ 2026-10-22T16:27:31+00:00 https://i.ytimg.com/vi/rDviWORCWEw/hqdefault.jpg Open Book Thoracic Rotation Open book thoracic rotation for a stiff upper back: lie on your side and rotate your top arm open, 8–10 each side. Free video, cues and easier versions. https://www.youtube.com/embed/rDviWORCWEw yes https://protocolarchive.com/pelvic-floor-exercises/ 2026-10-16T19:06:47+00:00 https://i.ytimg.com/vi/JFJtUtKQCuM/hqdefault.jpg Pelvic Floor Exercises (Kegels) How to do pelvic floor (Kegel) exercises for women and men: NHS video, step-by-step instructions, how many to do, and when to see a pelvic health physical therapist. https://www.youtube.com/embed/JFJtUtKQCuM yes https://protocolarchive.com/sciatic-nerve-glide/ 2026-10-16T19:06:48+00:00 https://i.ytimg.com/vi/8dcefP9kkW8/hqdefault.jpg Sciatic Nerve Glide How to do a sciatic nerve glide (nerve slider) for sciatica: video, step-by-step instructions, how many to do and the warning signs to watch for. https://www.youtube.com/embed/8dcefP9kkW8 yes https://protocolarchive.com/abdominal-bracing/ 2026-10-16T19:06:50+00:00 https://i.ytimg.com/vi/oa6BNZVukDc/hqdefault.jpg Abdominal Bracing (Core Activation) How to brace your core and activate the deep abdominal muscles: video, step-by-step instructions, how often to practice and how to use it in daily life. https://www.youtube.com/embed/oa6BNZVukDc yes https://protocolarchive.com/mcgill-curl-up/ 2026-10-15T14:15:02+00:00 https://i.ytimg.com/vi/EiicBbQknBk/hqdefault.jpg McGill Curl-Up How to do the McGill curl-up, a spine-friendly alternative to sit-ups: video, steps, hold times, form cues and easier or harder versions. https://www.youtube.com/embed/EiicBbQknBk yes https://protocolarchive.com/side-plank-exercise/ 2026-10-15T14:15:00+00:00 https://i.ytimg.com/vi/N_s9em1xTqU/hqdefault.jpg Side Plank Exercise How to do a side plank, including the easier bent-knee version: video, steps, hold times and safety tips. Strengthens the side core and hip muscles. https://www.youtube.com/embed/N_s9em1xTqU yes https://protocolarchive.com/plank-exercise/ 2026-10-15T14:15:00+00:00 https://i.ytimg.com/vi/GQE8ASRA7t0/hqdefault.jpg Plank Exercise How to do a front plank safely: video, steps, how long to hold, easier versions on the knees or against a wall, and harder versions. Core strength for back health. https://www.youtube.com/embed/GQE8ASRA7t0 yes https://protocolarchive.com/dead-bug-exercise/ 2026-10-15T14:14:59+00:00 https://i.ytimg.com/vi/g_BYB0R-4Ws/hqdefault.jpg Dead Bug Exercise How to do the dead bug exercise: video, steps, form cues, how many to do and easier or harder versions. A low-load core exercise done lying on your back. https://www.youtube.com/embed/g_BYB0R-4Ws yes https://protocolarchive.com/bird-dog-exercise/ 2026-10-16T19:06:51+00:00 https://i.ytimg.com/vi/SlNTXO1fD9c/hqdefault.jpg Bird Dog Exercise How to do the bird dog exercise for a stronger core and back: video, step-by-step instructions, how many to do, easier and harder versions, and safety tips. https://www.youtube.com/embed/SlNTXO1fD9c yes https://protocolarchive.com/move/cycling/cycling-for-knee-osteoarthritis/ 2026-10-16T19:07:11+00:00 https://i.ytimg.com/vi/OhufNicwq8M/hqdefault.jpg Cycling for knee osteoarthritis: a 12-week exercise bike plan Cycling for knee osteoarthritis: how to set up an exercise bike, a 12-week beginner plan, a simple pain rule, strength moves and when to get checked. https://www.youtube.com/embed/OhufNicwq8M yes https://i.ytimg.com/vi/3fmTsQxm5x8/hqdefault.jpg Cycling for knee osteoarthritis: a 12-week exercise bike plan (video 2) Cycling for knee osteoarthritis: how to set up an exercise bike, a 12-week beginner plan, a simple pain rule, strength moves and when to get checked. https://www.youtube.com/embed/3fmTsQxm5x8 yes https://i.ytimg.com/vi/W-ABx4mlcP0/hqdefault.jpg Cycling for knee osteoarthritis: a 12-week exercise bike plan (video 3) Cycling for knee osteoarthritis: how to set up an exercise bike, a 12-week beginner plan, a simple pain rule, strength moves and when to get checked. https://www.youtube.com/embed/W-ABx4mlcP0 yes https://protocolarchive.com/move/walking/walking-plan-knee-osteoarthritis/ 2026-10-16T19:07:13+00:00 https://i.ytimg.com/vi/YYCyqCaeR04/hqdefault.jpg Walking with knee osteoarthritis: a 12-week plan A free 12-week walking plan for knee osteoarthritis. Start at 10 minutes, use a simple pain rule to progress, and build to about 150 minutes a week. https://www.youtube.com/embed/YYCyqCaeR04 yes https://i.ytimg.com/vi/NScSqbf7Fuo/hqdefault.jpg Walking with knee osteoarthritis: a 12-week plan (video 2) A free 12-week walking plan for knee osteoarthritis. Start at 10 minutes, use a simple pain rule to progress, and build to about 150 minutes a week. https://www.youtube.com/embed/NScSqbf7Fuo yes https://i.ytimg.com/vi/fSIgLvViYDo/hqdefault.jpg Walking with knee osteoarthritis: a 12-week plan (video 3) A free 12-week walking plan for knee osteoarthritis. Start at 10 minutes, use a simple pain rule to progress, and build to about 150 minutes a week. https://www.youtube.com/embed/fSIgLvViYDo yes https://protocolarchive.com/move/running/return-to-running/after-calf-strain/ 2026-10-16T19:07:16+00:00 https://i.ytimg.com/vi/68ow60RGcLs/hqdefault.jpg Return to running after a calf strain: a 10-week plan Return to running after a calf strain with a free 10-week walk-run plan: readiness tests, heel-raise targets, soleus strength work and when to stop. https://www.youtube.com/embed/68ow60RGcLs yes https://i.ytimg.com/vi/WGzI655cNns/hqdefault.jpg Return to running after a calf strain: a 10-week plan (video 2) Return to running after a calf strain with a free 10-week walk-run plan: readiness tests, heel-raise targets, soleus strength work and when to stop. https://www.youtube.com/embed/WGzI655cNns yes https://i.ytimg.com/vi/ZAV9DUndZ7I/hqdefault.jpg Return to running after a calf strain: a 10-week plan (video 3) Return to running after a calf strain with a free 10-week walk-run plan: readiness tests, heel-raise targets, soleus strength work and when to stop. https://www.youtube.com/embed/ZAV9DUndZ7I yes https://protocolarchive.com/move/running/return-to-running/after-ankle-sprain/ 2026-10-22T16:27:29+00:00 https://i.ytimg.com/vi/yBE47a3-1QQ/hqdefault.jpg Return to running after an ankle sprain: a 12-week plan How long after a sprained ankle can you run? Readiness checks, a simple pain rule, balance and hop drills, then a step-by-step walk-jog plan. Free. https://www.youtube.com/embed/yBE47a3-1QQ yes https://i.ytimg.com/vi/ua_zvs0AHjI/hqdefault.jpg Return to running after an ankle sprain: a 12-week plan (video 2) How long after a sprained ankle can you run? Readiness checks, a simple pain rule, balance and hop drills, then a step-by-step walk-jog plan. Free. https://www.youtube.com/embed/ua_zvs0AHjI yes https://i.ytimg.com/vi/MvB17_-WlOI/hqdefault.jpg Return to running after an ankle sprain: a 12-week plan (video 3) How long after a sprained ankle can you run? Readiness checks, a simple pain rule, balance and hop drills, then a step-by-step walk-jog plan. Free. https://www.youtube.com/embed/MvB17_-WlOI yes https://protocolarchive.com/move/running/return-to-running/after-knee-injury/ 2026-11-01T01:27:25+00:00 https://i.ytimg.com/vi/6-Te-Bt_hsc/hqdefault.jpg Return to running after a knee injury: a 10-week plan A free, printable 10-week walk-run plan for returning to running after runner's knee, IT band pain or a knee sprain, with readiness checks and a pain rule. https://www.youtube.com/embed/6-Te-Bt_hsc yes https://i.ytimg.com/vi/o4ykTce1-eA/hqdefault.jpg Return to running after a knee injury: a 10-week plan (video 2) A free, printable 10-week walk-run plan for returning to running after runner's knee, IT band pain or a knee sprain, with readiness checks and a pain rule. https://www.youtube.com/embed/o4ykTce1-eA yes https://protocolarchive.com/frozen-shoulder-exercises/ 2026-10-16T19:07:35+00:00 https://i.ytimg.com/vi/EffqyD8Dc2M/hqdefault.jpg Frozen shoulder exercises by stage, and after hydrodilatation Frozen shoulder exercises for the freezing, frozen and thawing stages, plus what NHS hospitals give after a steroid injection or hydrodilatation. https://www.youtube.com/embed/EffqyD8Dc2M yes https://i.ytimg.com/vi/4xsFQDn6HIQ/hqdefault.jpg Frozen shoulder exercises by stage, and after hydrodilatation (video 2) Frozen shoulder exercises for the freezing, frozen and thawing stages, plus what NHS hospitals give after a steroid injection or hydrodilatation. https://www.youtube.com/embed/4xsFQDn6HIQ yes https://i.ytimg.com/vi/1Re-_OfiEQ8/hqdefault.jpg Frozen shoulder exercises by stage, and after hydrodilatation (video 3) Frozen shoulder exercises for the freezing, frozen and thawing stages, plus what NHS hospitals give after a steroid injection or hydrodilatation. https://www.youtube.com/embed/1Re-_OfiEQ8 yes https://protocolarchive.com/exercises-after-carpal-tunnel-surgery/ 2026-11-01T02:15:06+00:00 https://i.ytimg.com/vi/_wr11DeliSE/hqdefault.jpg Exercises after carpal tunnel surgery: a stage-by-stage guide Exercises after carpal tunnel surgery, stage by stage: tendon glides, scar massage, nerve glides and grip work, with doses from hospital programs. https://www.youtube.com/embed/_wr11DeliSE yes https://i.ytimg.com/vi/0jJWmuSibTs/hqdefault.jpg Exercises after carpal tunnel surgery: a stage-by-stage guide (video 2) Exercises after carpal tunnel surgery, stage by stage: tendon glides, scar massage, nerve glides and grip work, with doses from hospital programs. https://www.youtube.com/embed/0jJWmuSibTs yes https://i.ytimg.com/vi/9A9HnWXa_JU/hqdefault.jpg Exercises after carpal tunnel surgery: a stage-by-stage guide (video 3) Exercises after carpal tunnel surgery, stage by stage: tendon glides, scar massage, nerve glides and grip work, with doses from hospital programs. https://www.youtube.com/embed/9A9HnWXa_JU yes https://protocolarchive.com/exercises-after-back-surgery/ 2026-11-01T02:15:09+00:00 https://i.ytimg.com/vi/WhR8ae4IJE8/hqdefault.jpg Exercises after microdiscectomy or lumbar decompression: a guide Exercises after microdiscectomy or lumbar decompression, stage by stage: bed exercises, walking, core work and timelines from hospital leaflets. https://www.youtube.com/embed/WhR8ae4IJE8 yes https://protocolarchive.com/exercises-after-hip-replacement/ 2026-10-16T19:07:38+00:00 https://i.ytimg.com/vi/QSgdquuirDQ/hqdefault.jpg Exercises after hip replacement: a stage-by-stage guide Exercises after hip replacement, from hospital to about 12 weeks: typical NHS and AAOS programs, doses, hip precautions and when to call your team. https://www.youtube.com/embed/QSgdquuirDQ yes https://i.ytimg.com/vi/7JSAghMHhO0/hqdefault.jpg Exercises after hip replacement: a stage-by-stage guide (video 2) Exercises after hip replacement, from hospital to about 12 weeks: typical NHS and AAOS programs, doses, hip precautions and when to call your team. https://www.youtube.com/embed/7JSAghMHhO0 yes https://protocolarchive.com/exercises-after-knee-replacement/ 2026-10-16T19:07:39+00:00 https://i.ytimg.com/vi/9TKSPaTZU0w/hqdefault.jpg Exercises after knee replacement: a stage-by-stage home guide Exercises after knee replacement, stage by stage: what typical NHS and hospital programs ask you to do at home, how often, plus warning signs and videos. https://www.youtube.com/embed/9TKSPaTZU0w yes https://i.ytimg.com/vi/gp7wwheAUg4/hqdefault.jpg Exercises after knee replacement: a stage-by-stage home guide (video 2) Exercises after knee replacement, stage by stage: what typical NHS and hospital programs ask you to do at home, how often, plus warning signs and videos. https://www.youtube.com/embed/gp7wwheAUg4 yes https://i.ytimg.com/vi/J9sVoScto_I/hqdefault.jpg Exercises after knee replacement: a stage-by-stage home guide (video 3) Exercises after knee replacement, stage by stage: what typical NHS and hospital programs ask you to do at home, how often, plus warning signs and videos. https://www.youtube.com/embed/J9sVoScto_I yes https://protocolarchive.com/exercises-before-hip-or-knee-replacement/ 2026-10-16T19:07:50+00:00 https://i.ytimg.com/vi/-K7Q5JOzSGE/hqdefault.jpg Exercises before hip or knee replacement: what to do while you wait Exercises to do while you wait for a hip or knee replacement, drawn from NHS and charity programs, with typical doses, videos and what the evidence says. https://www.youtube.com/embed/-K7Q5JOzSGE yes https://i.ytimg.com/vi/7JSAghMHhO0/hqdefault.jpg Exercises before hip or knee replacement: what to do while you wait (video 2) Exercises to do while you wait for a hip or knee replacement, drawn from NHS and charity programs, with typical doses, videos and what the evidence says. https://www.youtube.com/embed/7JSAghMHhO0 yes https://protocolarchive.com/printable-handouts/shoulder-exercises-pdf/ 2026-11-05T16:13:02+00:00 https://i.ytimg.com/vi/5duN9yeTFYk/hqdefault.jpg Shoulder Exercises PDF: Free Printable Sheet for Shoulder Pain Free printable shoulder exercises PDF with simple drawings: 15 mobility, posture and rotator cuff exercises in 4 phases, each with a video. A4 and US Letter. https://www.youtube.com/embed/5duN9yeTFYk yes https://protocolarchive.com/printable-handouts/chair-exercises-for-seniors-pdf/ 2026-11-05T16:13:00+00:00 https://i.ytimg.com/vi/sI44ZU33DjA/hqdefault.jpg Chair Exercises for Seniors: Free Printable PDF Free printable chair exercises PDF for seniors with simple drawings: 12 seated exercises for strength, mobility and balance, each with a video. https://www.youtube.com/embed/sI44ZU33DjA yes https://protocolarchive.com/printable-handouts/strength-exercises-for-older-adults-pdf/ 2026-11-05T16:13:04+00:00 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Strength Exercises for Older Adults: Free Printable PDF Free printable strength exercises PDF for older adults with simple drawings: 12 exercises in 4 phases, from seated moves to bands, each with a video. https://www.youtube.com/embed/8BcPHWGQO44 yes https://protocolarchive.com/spondylolisthesis-exercises/ 2026-10-19T15:41:45+00:00 https://i.ytimg.com/vi/TgukXa0uIPo/hqdefault.jpg Spondylolisthesis Exercises & Stretches Gentle spondylolisthesis exercises: pelvic tilts, arm and leg raises, knee-to-chest and hamstring stretches, with a video, holds and what to avoid. https://www.youtube.com/embed/TgukXa0uIPo yes https://protocolarchive.com/williams-flexion-exercises/ 2026-10-16T19:17:12+00:00 https://i.ytimg.com/vi/5Wlhkuyakok/hqdefault.jpg Williams Flexion Exercises for Low Back Pain The classic Williams flexion exercises for low back pain, with a follow-along video, suggested holds, and who should check with a provider first. https://www.youtube.com/embed/5Wlhkuyakok yes https://protocolarchive.com/it-band-syndrome-exercises/ 2026-10-16T19:17:13+00:00 https://i.ytimg.com/vi/o4ykTce1-eA/hqdefault.jpg IT Band Syndrome Stretches & Exercises IT band syndrome exercises for pain on the outside of the knee: a stretch, optional foam rolling and hip strengthening, with a video and suggested reps. Free. https://www.youtube.com/embed/o4ykTce1-eA yes https://protocolarchive.com/patellofemoral-pain-exercises/ 2026-11-01T01:27:35+00:00 https://i.ytimg.com/vi/nA8uMNzlbFI/hqdefault.jpg Kneecap Pain (Patellofemoral Pain) Exercises Exercises for kneecap (patellofemoral) pain: leg raises, hip strengthening and hip hikes, with a follow-along video, reps and when to get it checked. https://www.youtube.com/embed/nA8uMNzlbFI yes https://protocolarchive.com/pinched-nerve-neck-exercises/ 2026-11-01T01:27:11+00:00 https://i.ytimg.com/vi/yzWrgLO2-TM/hqdefault.jpg Pinched Nerve in the Neck (Cervical Radiculopathy) Exercises Gentle exercises for a pinched nerve in the neck: nerve glide, trapezius stretch and chin tucks, with a video, reps, and warning signs to watch for. Free. https://www.youtube.com/embed/yzWrgLO2-TM yes https://protocolarchive.com/piriformis-syndrome-exercises/ 2026-10-16T19:17:15+00:00 https://i.ytimg.com/vi/iQoGlAn_jM8/hqdefault.jpg Piriformis Syndrome Stretches & Exercises Four piriformis stretches and three strengthening exercises with a follow-along video, suggested holds and reps, and when to get leg pain checked. Free. https://www.youtube.com/embed/iQoGlAn_jM8 yes https://protocolarchive.com/si-joint-pain-exercises/ 2026-10-19T15:41:47+00:00 https://i.ytimg.com/vi/E5VJ8ZRgvko/hqdefault.jpg SI Joint Pain Exercises (Follow-Along) A follow-along video for SI joint pain plus hip and core exercises to build a home routine, with precautions and when to get checked. https://www.youtube.com/embed/E5VJ8ZRgvko yes https://protocolarchive.com/mckenzie-prone-press-up/ 2026-10-19T15:41:48+00:00 https://i.ytimg.com/vi/Vw6ehe7Ssqo/hqdefault.jpg McKenzie Prone Press-Up (Back Extension) How to do the McKenzie prone press-up for low back pain, with a follow-along video, step-by-step instructions, easier and harder versions, and when to stop. https://www.youtube.com/embed/Vw6ehe7Ssqo yes https://protocolarchive.com/printable-handouts/sciatica-radiculopathy-exercises-pdf/ 2026-11-05T16:13:08+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Sciatica Exercises PDF Handout Free one-page sciatica exercise sheet with simple drawings, in A4 or US Letter. 14 exercises in 4 phases, each with a video. No signup needed. https://www.youtube.com/embed/jFHSB245fcM yes https://protocolarchive.com/printable-handouts/tech-neck-cervicogenic-headache-exercises-pdf/ 2026-11-05T16:13:06+00:00 https://i.ytimg.com/vi/BCqGsDdH1g0/hqdefault.jpg Tech Neck Exercises PDF Handout Free one-page tech neck exercise sheet with simple drawings, in A4 or US Letter. 14 exercises in 4 phases, each with a video. No signup needed. https://www.youtube.com/embed/BCqGsDdH1g0 yes https://protocolarchive.com/printable-handouts/knee-osteoarthritis-exercises-pdf/ 2026-11-05T16:13:13+00:00 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Knee Osteoarthritis Exercises PDF Handout Free printable knee exercises PDF with simple drawings for knee pain and arthritis: 14 exercises in 4 phases, with videos. A4 and US Letter. No signup. https://www.youtube.com/embed/8BcPHWGQO44 yes https://protocolarchive.com/printable-handouts/plantar-fasciitis-exercises-pdf/ 2026-11-05T16:13:11+00:00 https://i.ytimg.com/vi/yt3CpkmFAfc/hqdefault.jpg Plantar Fasciitis Exercises PDF Handout Free one-page plantar fasciitis stretches and exercises sheet with simple drawings, in A4 or US Letter. 15 exercises in 4 phases, each with a video. https://www.youtube.com/embed/yt3CpkmFAfc yes https://protocolarchive.com/printable-handouts/posture-correction-exercises-pdf/ 2026-11-05T16:13:10+00:00 https://i.ytimg.com/vi/CEQMx4zFwYs/hqdefault.jpg Posture Correction Exercises PDF Handout Free one-page posture correction exercise sheet with simple drawings, in A4 or US Letter. 16 exercises in 4 phases, each with a video. No signup. https://www.youtube.com/embed/CEQMx4zFwYs yes https://protocolarchive.com/printable-handouts/fall-prevention-seniors-exercises-pdf/ 2026-11-05T16:13:18+00:00 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Fall Prevention Exercises for Seniors PDF Handout Free printable fall prevention sheet for seniors with simple drawings, in A4 or US Letter. 16 balance and strength exercises in 4 phases, each with a video. https://www.youtube.com/embed/8BcPHWGQO44 yes https://protocolarchive.com/printable-handouts/fibromyalgia-chronic-pain-exercises-pdf/ 2026-11-05T16:13:17+00:00 https://i.ytimg.com/vi/UB3tSaiEbNY/hqdefault.jpg Fibromyalgia Exercises PDF Handout Free one-page fibromyalgia exercise sheet with simple drawings, in A4 or US Letter. 14 gentle exercises in 4 phases, each with a video. No signup. https://www.youtube.com/embed/UB3tSaiEbNY yes https://protocolarchive.com/printable-handouts/hip-osteoarthritis-bursitis-exercises-pdf/ 2026-11-05T16:13:15+00:00 https://i.ytimg.com/vi/0Y8LL_MCmBg/hqdefault.jpg Hip Arthritis & Bursitis Exercises PDF Handout Free printable hip exercises PDF for hip osteoarthritis and bursitis: 14 exercises in 4 phases, with simple drawings and videos. No signup. https://www.youtube.com/embed/0Y8LL_MCmBg yes https://protocolarchive.com/printable-handouts/degenerative-disc-disease-exercises-pdf/ 2026-11-05T16:13:19+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Degenerative Disc Disease Exercises PDF Handout Free one-page degenerative disc disease exercise sheet with simple drawings, in A4 or US Letter. 16 exercises in 4 phases, each with a video. https://www.youtube.com/embed/jFHSB245fcM yes https://protocolarchive.com/printable-handouts/chronic-low-back-pain-exercises-pdf/ 2026-11-05T16:13:21+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Chronic Low Back Pain Exercises PDF Handout Free printable low back pain exercises PDF with simple drawings: 15 gentle stretches and core exercises in 4 phases, with videos. No signup. https://www.youtube.com/embed/jFHSB245fcM yes https://protocolarchive.com/resistance-band-lower-body-workout/ 2026-11-01T01:27:23+00:00 https://i.ytimg.com/vi/oDxNRB9YI3g/hqdefault.jpg Resistance Band Lower Body Workout A resistance band workout targeting the lower body including hips, thighs, and calves. Builds strength and stability for daily activities. https://www.youtube.com/embed/oDxNRB9YI3g yes https://protocolarchive.com/guided-relaxation-for-sleep/ 2026-10-16T19:08:15+00:00 https://i.ytimg.com/vi/lu_cLaBTXio/hqdefault.jpg Guided Relaxation for Sleep A guided relaxation and body scan meditation to help promote restful sleep. Uses progressive muscle relaxation and breathing techniques. https://www.youtube.com/embed/lu_cLaBTXio yes https://protocolarchive.com/yoga-for-arthritis/ 2026-10-16T19:08:15+00:00 https://i.ytimg.com/vi/yUnZzpX2KMw/hqdefault.jpg Yoga for Arthritis A therapeutic yoga session designed for individuals with arthritis. Focuses on gentle joint mobilization, stretching, and relaxation techniques. https://www.youtube.com/embed/yUnZzpX2KMw yes https://protocolarchive.com/standing-balance-circuit/ 2026-10-15T15:38:13+00:00 https://i.ytimg.com/vi/gAURDTbsDcw/hqdefault.jpg Standing Balance Circuit A standing balance circuit that progressively challenges stability. Includes tandem stance, single-leg holds, and dynamic weight shifts. https://www.youtube.com/embed/gAURDTbsDcw yes https://protocolarchive.com/gentle-floor-exercises-for-back-pain/ 2026-11-01T01:27:41+00:00 https://i.ytimg.com/vi/Pb-kE8SZt2o/hqdefault.jpg Gentle Floor Exercises for Back Pain A series of gentle floor-based exercises designed to relieve and prevent back pain. Includes stretches and mobility work for the entire spine. https://www.youtube.com/embed/Pb-kE8SZt2o yes https://protocolarchive.com/seated-spinal-rotation/ 2026-10-15T14:14:55+00:00 https://i.ytimg.com/vi/sI44ZU33DjA/hqdefault.jpg Seated Spinal Rotation A spinal rotation you can do in any chair: twist, hold, and repeat to ease mid-back and low-back stiffness at your desk. Video and steps. https://www.youtube.com/embed/sI44ZU33DjA yes https://protocolarchive.com/wrist-and-hand-exercises-for-arthritis/ 2026-10-19T15:41:54+00:00 https://i.ytimg.com/vi/zRicLC4h6V4/hqdefault.jpg Wrist & Hand Exercises for Arthritis Gentle exercises designed to maintain and improve hand and wrist mobility for those with arthritis. https://www.youtube.com/embed/zRicLC4h6V4 yes https://protocolarchive.com/ankle-strengthening-for-stability/ 2026-10-16T19:08:17+00:00 https://i.ytimg.com/vi/fgnA9C11Yhg/hqdefault.jpg Ankle Strengthening for Stability Targeted ankle strengthening exercises to improve stability and reduce fall risk. Includes ankle circles, calf raises, and resistance exercises. https://www.youtube.com/embed/fgnA9C11Yhg yes https://protocolarchive.com/thoracic-spine-mobility-exercises/ 2026-10-15T15:38:12+00:00 https://i.ytimg.com/vi/hhvHpsxKjXw/hqdefault.jpg Thoracic Spine Mobility Exercises Exercises focused on improving mobility in the thoracic spine. Helps reduce upper back stiffness and improve posture through gentle rotational movements. https://www.youtube.com/embed/hhvHpsxKjXw yes https://protocolarchive.com/rotator-cuff-strengthening-exercises/ 2026-10-29T23:46:43+00:00 https://i.ytimg.com/vi/x39ISQrcXuQ/hqdefault.jpg Rotator Cuff Strengthening Exercises Targeted exercises for strengthening the rotator cuff muscles. Helps prevent shoulder injuries and improve range of motion in the shoulder joint. https://www.youtube.com/embed/x39ISQrcXuQ yes https://protocolarchive.com/mindfulness-walking-meditation/ 2026-10-16T19:08:19+00:00 https://i.ytimg.com/vi/ShG6kISrHoU/hqdefault.jpg Mindfulness Walking Meditation A guided walking meditation practice that combines gentle movement with mindful awareness. Promotes stress reduction and mental clarity. https://www.youtube.com/embed/ShG6kISrHoU yes https://protocolarchive.com/gentle-yoga-for-seniors/ 2026-10-15T15:49:09+00:00 https://i.ytimg.com/vi/HpPtnDbGBVg/hqdefault.jpg Gentle Yoga for Seniors A gentle yoga session designed specifically for older adults. Includes seated and standing poses that improve flexibility, balance, and relaxation. https://www.youtube.com/embed/HpPtnDbGBVg yes https://protocolarchive.com/fall-prevention-balance-and-coordination/ 2026-10-16T19:08:19+00:00 https://i.ytimg.com/vi/uJZk7jafw-o/hqdefault.jpg Fall Prevention: Balance & Coordination A balance and coordination exercise program designed to reduce fall risk. Includes weight shifts, single-leg stands, and directional stepping. https://www.youtube.com/embed/uJZk7jafw-o yes https://protocolarchive.com/seated-core-strengthening-exercises/ 2026-10-15T15:49:08+00:00 https://i.ytimg.com/vi/pwwISeTzCc4/hqdefault.jpg Seated Core Strengthening Exercises Seated exercises designed to strengthen the core muscles including the abdominals and lower back. https://www.youtube.com/embed/pwwISeTzCc4 yes https://protocolarchive.com/resistance-band-upper-body-workout/ 2026-10-29T23:46:43+00:00 https://i.ytimg.com/vi/KEtQLgUqJQs/hqdefault.jpg Resistance Band Upper Body Workout A guided resistance band workout targeting the upper body including shoulders, arms, and upper back. https://www.youtube.com/embed/KEtQLgUqJQs yes https://protocolarchive.com/lower-back-pain-exercises/ 2026-11-01T01:27:42+00:00 https://i.ytimg.com/vi/3WcHipO1cWA/hqdefault.jpg Lower Back Pain Exercises Follow six gentle lower back pain exercises on video, then download a free printable back pain exercises PDF (A4 or US Letter). No signup. https://www.youtube.com/embed/3WcHipO1cWA yes https://protocolarchive.com/nhs-shoulder-exercises/ 2026-10-29T23:46:43+00:00 https://i.ytimg.com/vi/5duN9yeTFYk/hqdefault.jpg NHS Shoulder Exercises Follow an NHS physiotherapist through pendulum swings, wall walks and rotator cuff exercises for shoulder pain. 10 to 15 minutes a day. Free, no signup. https://www.youtube.com/embed/5duN9yeTFYk yes https://protocolarchive.com/hip-exercises-for-arthritis/ 2026-10-29T23:46:43+00:00 https://i.ytimg.com/vi/H5K55p01AwM/hqdefault.jpg Hip Exercises for Arthritis Watch hip exercises for arthritis on video: strengthening, mobility and glute work. Plus a free printable hip exercises PDF in A4 or US Letter. https://www.youtube.com/embed/H5K55p01AwM yes https://protocolarchive.com/chair-exercises-for-lower-body/ 2026-10-29T23:46:36+00:00 https://i.ytimg.com/vi/6nWPnvZDkY0/hqdefault.jpg Chair Exercises for Lower Body Seated and supported lower body exercises. Targets quads, hamstrings, and calves for patients with limited mobility. https://www.youtube.com/embed/6nWPnvZDkY0 yes https://protocolarchive.com/seated-tai-chi-for-beginners/ 2026-10-15T15:49:07+00:00 https://i.ytimg.com/vi/KC01DP3z0U0/hqdefault.jpg Seated Tai Chi for Beginners An adapted Tai Chi practice performed entirely while seated. Combines flowing arm movements with deep breathing for stress reduction. https://www.youtube.com/embed/KC01DP3z0U0 yes https://protocolarchive.com/gentle-morning-stretching-routine/ 2026-10-15T15:38:02+00:00 https://i.ytimg.com/vi/kfjVFQWWiZw/hqdefault.jpg Gentle Morning Stretching Routine A gentle morning stretch routine targeting the spine, hips, and shoulders. Designed to reduce morning stiffness. https://www.youtube.com/embed/kfjVFQWWiZw yes https://protocolarchive.com/body-scan-meditation-for-veterans/ 2026-10-16T19:08:34+00:00 https://i.ytimg.com/vi/Gvl2Bq_4vOs/hqdefault.jpg Body Scan Meditation for Veterans A progressive body scan meditation from VA Whole Health. Systematically brings awareness to each body area to release tension. https://www.youtube.com/embed/Gvl2Bq_4vOs yes https://protocolarchive.com/guided-imagery-for-pain-management/ 2026-10-16T19:08:35+00:00 https://i.ytimg.com/vi/cIJwbSk5_B4/hqdefault.jpg Guided Imagery for Pain Management A guided imagery meditation. Uses visualization techniques to promote relaxation and reduce chronic pain perception. https://www.youtube.com/embed/cIJwbSk5_B4 yes https://protocolarchive.com/chair-rise-strength-exercise/ 2026-11-01T01:26:34+00:00 https://i.ytimg.com/vi/3rURYQYkoQs/hqdefault.jpg Chair Rise Strength Exercise Stand up from a chair and sit back down slowly to build leg strength for daily life. Free video from the Arthritis Foundation, steps, reps and easier versions. https://www.youtube.com/embed/3rURYQYkoQs yes https://protocolarchive.com/endurance-exercise-walking/ 2026-11-01T01:26:01+00:00 https://i.ytimg.com/vi/2u8DXWRzkUE/hqdefault.jpg Endurance Exercise: Walking Educational guidance on walking as an endurance exercise for older adults. Covers proper form, duration, and progression. https://www.youtube.com/embed/2u8DXWRzkUE yes https://protocolarchive.com/supported-leg-raise/ 2026-10-16T19:08:37+00:00 https://i.ytimg.com/vi/o4ScRYNv7pY/hqdefault.jpg Supported Leg Raise A supported straight leg raise exercise targeting the quadriceps. Performed lying down with controlled movement for knee rehabilitation. https://www.youtube.com/embed/o4ScRYNv7pY yes https://protocolarchive.com/pilates-for-chronic-back-pain-class-2/ 2026-10-15T15:37:59+00:00 https://i.ytimg.com/vi/i-VOH-3fTMk/hqdefault.jpg Pilates for Chronic Back Pain (Class 2) A second follow-along Pilates mat class for chronic back pain, from instructor Jessica Valant. Do it once the NHS beginner class feels comfortable. Video and guidance. https://www.youtube.com/embed/i-VOH-3fTMk yes https://protocolarchive.com/full-body-home-exercise-routine-gerofit/ 2026-10-15T15:37:58+00:00 https://i.ytimg.com/vi/bZDX7FMqt7U/hqdefault.jpg Full Body Home Exercise Routine (#Gerofit) A complete home exercise routine from VA Gerofit program. Combines cardio, strength, and flexibility exercises for veterans of all ages. https://www.youtube.com/embed/bZDX7FMqt7U yes https://protocolarchive.com/compassionate-breathing-meditation/ 2026-10-16T19:08:38+00:00 https://i.ytimg.com/vi/BdtfVu1ciCE/hqdefault.jpg Compassionate Breathing Meditation A guided meditation combining breathing with compassion-focused practice. Supports emotional regulation and chronic pain coping. https://www.youtube.com/embed/BdtfVu1ciCE yes https://protocolarchive.com/breathing-for-stress-relief-livewholehealth/ 2026-10-16T19:08:39+00:00 https://i.ytimg.com/vi/h-CYAQqpvcw/hqdefault.jpg Breathing for Stress Relief (#LiveWholeHealth) Guided breathing techniques specifically designed for stress relief. Part of the VA Whole Health approach to veteran wellness. https://www.youtube.com/embed/h-CYAQqpvcw yes https://protocolarchive.com/breathing-practice-livewholehealth/ 2026-10-16T19:08:40+00:00 https://i.ytimg.com/vi/Nn3MS9EnmEM/hqdefault.jpg Breathing Practice (#LiveWholeHealth) A guided breathing exercise from the VA LiveWholeHealth series. Teaches diaphragmatic and rhythmic breathing for stress reduction. https://www.youtube.com/embed/Nn3MS9EnmEM yes https://protocolarchive.com/chair-yoga-livewholehealth/ 2026-10-16T19:08:41+00:00 https://i.ytimg.com/vi/pLVgrHzCTOg/hqdefault.jpg Chair Yoga (#LiveWholeHealth) A seated yoga practice from the VA Whole Health program. Accessible yoga poses performed entirely in a chair for those with limited mobility. https://www.youtube.com/embed/pLVgrHzCTOg yes https://protocolarchive.com/wide-shoulder-stretch/ 2026-10-19T15:41:59+00:00 https://i.ytimg.com/vi/rnF0Nw5ZbY4/hqdefault.jpg Wide Shoulder Stretch A wide arm stretch that opens the chest and stretches the anterior shoulder and pectoral muscles. Counteracts rounded posture. https://www.youtube.com/embed/rnF0Nw5ZbY4 yes https://protocolarchive.com/forward-head-tilt-cervical-flexion/ 2026-11-01T01:27:03+00:00 https://i.ytimg.com/vi/U8MQ_NHhd38/hqdefault.jpg Forward Head Tilt (Cervical Flexion) Gently lower your chin toward your chest and return to neutral. Improves cervical flexion and stretches the posterior neck muscles. https://www.youtube.com/embed/U8MQ_NHhd38 yes https://protocolarchive.com/head-tilt-lateral-flexion/ 2026-11-01T01:27:04+00:00 https://i.ytimg.com/vi/DT1vnU3n6VQ/hqdefault.jpg Head Tilt (Lateral Flexion) Gently tilt your head toward each shoulder to stretch the lateral neck muscles. Targets the scalenes and upper trapezius. https://www.youtube.com/embed/DT1vnU3n6VQ yes https://protocolarchive.com/back-stretch-for-older-adults/ 2026-10-15T14:14:36+00:00 https://i.ytimg.com/vi/FpIfMyfpCk0/hqdefault.jpg Back Stretch for Older Adults A gentle seated back stretch to relieve tension and improve spinal flexibility. Safe for all fitness levels. https://www.youtube.com/embed/FpIfMyfpCk0 yes https://protocolarchive.com/shoulder-and-arm-stretch/ 2026-10-19T15:42:01+00:00 https://i.ytimg.com/vi/CW0h60-PS4Y/hqdefault.jpg Shoulder & Arm Stretch Shoulder and arm stretches targeting the deltoids, rotator cuff, and triceps. Improves reaching ability and reduces shoulder stiffness. https://www.youtube.com/embed/CW0h60-PS4Y yes https://protocolarchive.com/ankle-stretch-for-older-adults/ 2026-10-15T14:14:35+00:00 https://i.ytimg.com/vi/87BeiyTFZyU/hqdefault.jpg Ankle Stretch for Older Adults Gentle ankle dorsiflexion and plantarflexion stretches to maintain ankle mobility and reduce stiffness. https://www.youtube.com/embed/87BeiyTFZyU yes https://protocolarchive.com/back-of-leg-stretch/ 2026-10-15T14:14:34+00:00 https://i.ytimg.com/vi/guOj99WPZnw/hqdefault.jpg Back of Leg Stretch A seated hamstring stretch using a chair. Targets the posterior chain to improve flexibility and reduce lower back tension. https://www.youtube.com/embed/guOj99WPZnw yes https://protocolarchive.com/back-leg-raise-strength-exercise/ 2026-11-01T01:26:07+00:00 https://i.ytimg.com/vi/B54sRn3f8S0/hqdefault.jpg Back Leg Raise Strength Exercise Standing hip extensions using a chair for support. Strengthens the glutes and lower back for improved posture and walking endurance. https://www.youtube.com/embed/B54sRn3f8S0 yes https://protocolarchive.com/side-leg-raise-strength-exercise/ 2026-10-15T14:14:33+00:00 https://i.ytimg.com/vi/045sWtKt5D4/hqdefault.jpg Side Leg Raise Strength Exercise Standing side leg raises holding a chair for support. Targets the hip abductors essential for stability and gait. https://www.youtube.com/embed/045sWtKt5D4 yes https://protocolarchive.com/knee-curl-strength-exercise/ 2026-11-01T01:27:37+00:00 https://i.ytimg.com/vi/d9dzc5n4f0g/hqdefault.jpg Knee Curl Strength Exercise Standing hamstring curls using a chair for balance. Strengthens the hamstrings which support knee stability and walking. https://www.youtube.com/embed/d9dzc5n4f0g yes https://protocolarchive.com/overhead-arm-raise-strength-exercise/ 2026-10-15T14:14:32+00:00 https://i.ytimg.com/vi/VPiawRHRpmY/hqdefault.jpg Overhead Arm Raise Strength Exercise Seated or standing overhead arm raises with light weights. Builds shoulder strength and improves overhead reaching ability. https://www.youtube.com/embed/VPiawRHRpmY yes https://protocolarchive.com/toe-stand-strength-exercise/ 2026-10-16T19:08:41+00:00 https://i.ytimg.com/vi/04zZLGcrN5Y/hqdefault.jpg Toe Stand Strength Exercise Rise up on your toes while holding a chair for support. Strengthens the calves and improves ankle stability for better balance. https://www.youtube.com/embed/04zZLGcrN5Y yes https://protocolarchive.com/wall-pushups-strength-exercise/ 2026-11-01T01:26:43+00:00 https://i.ytimg.com/vi/751E9kAdkwg/hqdefault.jpg Wall Pushups Strength Exercise Wall push-ups build chest, shoulder and arm strength without getting on the floor. Free National Institute on Aging video, steps, reps and progressions. https://www.youtube.com/embed/751E9kAdkwg yes https://protocolarchive.com/6-flexibility-exercises-for-older-adults/ 2026-10-15T15:37:55+00:00 https://i.ytimg.com/vi/KcdkySvCRCc/hqdefault.jpg 6 Flexibility Exercises for Older Adults Six flexibility exercises targeting hamstrings, calves, shoulders, and hips. Designed to maintain and improve range of motion. https://www.youtube.com/embed/KcdkySvCRCc yes https://protocolarchive.com/4-flexibility-and-cool-down-exercises/ 2026-10-15T15:37:53+00:00 https://i.ytimg.com/vi/kCQ6irSQwYA/hqdefault.jpg 4 Flexibility & Cool Down Exercises Four gentle flexibility exercises perfect for cooling down after a workout. Targets major muscle groups with held stretches. https://www.youtube.com/embed/kCQ6irSQwYA yes https://protocolarchive.com/balance-exercise-for-older-adults/ 2026-10-15T20:36:47+00:00 https://i.ytimg.com/vi/4YOBIEOobCE/hqdefault.jpg Balance Exercise for Older Adults Free balance exercises for older adults. Single-leg stance, tandem walking, heel-toe raises. Otago-based progression. Printable handout. https://www.youtube.com/embed/4YOBIEOobCE yes https://protocolarchive.com/stand-on-one-foot-balance-exercise/ 2026-10-16T19:08:42+00:00 https://i.ytimg.com/vi/QT5d4tTXW6U/hqdefault.jpg Stand on One Foot Balance Exercise Single-leg standing balance exercise to improve proprioception and reduce fall risk. Can use a chair for support as needed. https://www.youtube.com/embed/QT5d4tTXW6U yes https://protocolarchive.com/strength-training-workout-for-older-adults/ 2026-10-29T23:46:36+00:00 https://i.ytimg.com/vi/JejTelL05Qw/hqdefault.jpg Strength Training Workout for Older Adults A strength training session for older adults on video, plus a free printable strength exercises PDF for seniors (A4 or US Letter). No signup. https://www.youtube.com/embed/JejTelL05Qw yes https://protocolarchive.com/10-minute-workout-for-older-adults/ 2026-10-15T15:37:49+00:00 https://i.ytimg.com/vi/G1lwVhnnkoU/hqdefault.jpg 10-Minute Workout for Older Adults A complete 10-minute workout combining strength, flexibility, and endurance exercises designed for older adults. https://www.youtube.com/embed/G1lwVhnnkoU yes https://protocolarchive.com/degenerative-disc-disease/ 2026-10-30T01:28:57+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Degenerative Disc Disease Spinal mobility and stabilization exercises for DDD, organized in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/jFHSB245fcM yes https://i.ytimg.com/vi/l_UCKks965o/hqdefault.jpg Degenerative Disc Disease (video 2) Spinal mobility and stabilization exercises for DDD, organized in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/l_UCKks965o yes https://protocolarchive.com/posture-correction/ 2026-10-30T01:28:57+00:00 https://i.ytimg.com/vi/CEQMx4zFwYs/hqdefault.jpg Posture Correction Release tight muscles, activate weak ones, and retrain alignment in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/CEQMx4zFwYs yes https://i.ytimg.com/vi/41q4gNuufkk/hqdefault.jpg Posture Correction (video 2) Release tight muscles, activate weak ones, and retrain alignment in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/41q4gNuufkk yes https://protocolarchive.com/sciatica-radiculopathy/ 2026-10-30T01:28:57+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Sciatica & Radiculopathy A 4-phase routine for sciatic nerve pain, from acute relief to nerve gliding and core work. Free printable PDF plus a video for every exercise. https://www.youtube.com/embed/jFHSB245fcM yes https://i.ytimg.com/vi/vPJKAG0mknI/hqdefault.jpg Sciatica & Radiculopathy (video 2) A 4-phase routine for sciatic nerve pain, from acute relief to nerve gliding and core work. Free printable PDF plus a video for every exercise. https://www.youtube.com/embed/vPJKAG0mknI yes https://protocolarchive.com/plantar-fasciitis/ 2026-10-30T01:28:57+00:00 https://i.ytimg.com/vi/yt3CpkmFAfc/hqdefault.jpg Plantar Fasciitis Calf, arch and kinetic-chain exercises for heel pain, organized in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/yt3CpkmFAfc yes https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Plantar Fasciitis (video 2) Calf, arch and kinetic-chain exercises for heel pain, organized in 4 phases. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/fall-prevention-seniors/ 2026-10-30T01:28:57+00:00 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Fall Prevention for Seniors A 4-phase balance and strength routine for older adults. Download the free one-page printable PDF and watch each exercise on video. No signup needed. https://www.youtube.com/embed/8BcPHWGQO44 yes https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Fall Prevention for Seniors (video 2) A 4-phase balance and strength routine for older adults. Download the free one-page printable PDF and watch each exercise on video. No signup needed. https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/fibromyalgia-chronic-pain/ 2026-10-30T01:28:56+00:00 https://i.ytimg.com/vi/UB3tSaiEbNY/hqdefault.jpg Fibromyalgia & Chronic Pain A gentle, graded 4-phase routine for fibromyalgia, starting with breathing and relaxation. Free one-page printable PDF plus a video for every step. https://www.youtube.com/embed/UB3tSaiEbNY yes https://i.ytimg.com/vi/YyIY_GBhxsk/hqdefault.jpg Fibromyalgia & Chronic Pain (video 2) A gentle, graded 4-phase routine for fibromyalgia, starting with breathing and relaxation. Free one-page printable PDF plus a video for every step. https://www.youtube.com/embed/YyIY_GBhxsk yes https://protocolarchive.com/hip-osteoarthritis-bursitis/ 2026-10-30T01:28:55+00:00 https://i.ytimg.com/vi/0Y8LL_MCmBg/hqdefault.jpg Hip Osteoarthritis & Bursitis A 4-phase routine for hip OA and trochanteric bursitis, from mobility to gluteal strength. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/0Y8LL_MCmBg yes https://i.ytimg.com/vi/aQVApsdOLSI/hqdefault.jpg Hip Osteoarthritis & Bursitis (video 2) A 4-phase routine for hip OA and trochanteric bursitis, from mobility to gluteal strength. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/aQVApsdOLSI yes https://protocolarchive.com/knee-osteoarthritis/ 2026-10-30T01:28:55+00:00 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Knee Osteoarthritis A 4-phase home routine for knee OA, from gentle range of motion to functional strength. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/8BcPHWGQO44 yes https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Knee Osteoarthritis (video 2) A 4-phase home routine for knee OA, from gentle range of motion to functional strength. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/tech-neck-cervicogenic-headache/ 2026-10-30T01:28:55+00:00 https://i.ytimg.com/vi/BCqGsDdH1g0/hqdefault.jpg Tech Neck & Cervicogenic Headache A 4-phase routine for forward head posture and cervicogenic headache. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/BCqGsDdH1g0 yes https://i.ytimg.com/vi/41q4gNuufkk/hqdefault.jpg Tech Neck & Cervicogenic Headache (video 2) A 4-phase routine for forward head posture and cervicogenic headache. Free one-page printable PDF plus a video for every exercise. https://www.youtube.com/embed/41q4gNuufkk yes https://protocolarchive.com/chronic-low-back-pain/ 2026-10-30T01:28:55+00:00 https://i.ytimg.com/vi/dfMiuFsM1o8/hqdefault.jpg Chronic Low Back Pain A 4-phase home routine for persistent low back pain. Download the free one-page printable PDF and follow each exercise on video. No signup needed. https://www.youtube.com/embed/dfMiuFsM1o8 yes https://i.ytimg.com/vi/DWmGArQBtFI/hqdefault.jpg Chronic Low Back Pain (video 2) A 4-phase home routine for persistent low back pain. Download the free one-page printable PDF and follow each exercise on video. No signup needed. https://www.youtube.com/embed/DWmGArQBtFI yes https://protocolarchive.com/15-minute-beginner-full-body-workout/ 2026-10-15T20:36:59+00:00 https://i.ytimg.com/vi/Ev6yE55kYGw/hqdefault.jpg 15-Minute Beginner Full Body Workout This NIA-developed 15-minute full body workout is designed as a comprehensive, time-efficient exercise program for seniors and beginners who need a… https://www.youtube.com/embed/Ev6yE55kYGw yes https://protocolarchive.com/whole-health-moving-the-body/ 2026-10-15T20:37:00+00:00 https://i.ytimg.com/vi/5rWlnU4YmNo/hqdefault.jpg Whole Health: Moving the Body This animated VA Whole Health overview explains why movement is essential for chronic pain recovery — covering the science behind "exercise as… https://www.youtube.com/embed/5rWlnU4YmNo yes https://protocolarchive.com/tai-chi-30-minute-full-routine/ 2026-10-15T20:37:01+00:00 https://i.ytimg.com/vi/QaDcS6bFbTs/hqdefault.jpg Tai Chi: 30-Minute Full Routine This complete 30-minute Tai Chi routine from the VA builds on the introductory session with a full practice that combines flowing movement sequences,… https://www.youtube.com/embed/QaDcS6bFbTs yes https://protocolarchive.com/progressive-muscle-relaxation/ 2026-11-01T01:25:59+00:00 https://i.ytimg.com/vi/II_CK0UyweA/hqdefault.jpg Progressive Muscle Relaxation A free guided progressive muscle relaxation practice for chronic pain, tension and sleep. Video-guided, no login, with a printable handout. https://www.youtube.com/embed/II_CK0UyweA yes https://protocolarchive.com/healing-touch-self-care-practice/ 2026-11-01T01:25:57+00:00 https://i.ytimg.com/vi/HzDLB5AXMbs/hqdefault.jpg Healing Touch Self-Care Practice Healing Touch is an energy-based therapeutic approach endorsed by the VA Whole Health program as a complementary modality for pain management, stress… https://www.youtube.com/embed/HzDLB5AXMbs yes https://protocolarchive.com/acupressure-for-stress-headaches/ 2026-11-01T01:25:56+00:00 https://i.ytimg.com/vi/Ngq-Y1JH-QA/hqdefault.jpg Acupressure for Stress & Headaches Tension-type headaches and stress-related pain syndromes account for a significant portion of chronic pain presentations. https://www.youtube.com/embed/Ngq-Y1JH-QA yes https://protocolarchive.com/mindful-breathing-intention-setting/ 2026-11-01T01:26:00+00:00 https://i.ytimg.com/vi/s6OEX5nXBcU/hqdefault.jpg Mindful Breathing & Intention Setting This guided mindfulness session combines breathing techniques with intention-setting — a practice of consciously… https://www.youtube.com/embed/s6OEX5nXBcU yes https://protocolarchive.com/diaphragmatic-breathing-for-pain-relief/ 2026-10-16T19:17:33+00:00 https://i.ytimg.com/vi/UB3tSaiEbNY/hqdefault.jpg Diaphragmatic Breathing for Pain Relief Diaphragmatic breathing — also called belly breathing — is the single most accessible and self-management technique for chronic pain. https://www.youtube.com/embed/UB3tSaiEbNY yes https://protocolarchive.com/introduction-to-tai-chi-for-veterans/ 2026-10-15T20:37:06+00:00 https://i.ytimg.com/vi/YyIY_GBhxsk/hqdefault.jpg Introduction to Tai Chi for Veterans Tai Chi is a centuries-old Chinese martial art that has been adapted as a therapeutic exercise for chronic pain, fall prevention, and mind-body wellness. https://www.youtube.com/embed/YyIY_GBhxsk yes https://protocolarchive.com/yoga-closing-reflection/ 2026-10-15T20:37:07+00:00 https://i.ytimg.com/vi/jaZfCLhF34Q/hqdefault.jpg Yoga: Closing Reflection This closing reflection session serves as the capstone of the VA Gentle Yoga series — a reflective practice that integrates the physical, breathing,… https://www.youtube.com/embed/jaZfCLhF34Q yes https://protocolarchive.com/yoga-standing-poses/ 2026-10-15T20:37:08+00:00 https://i.ytimg.com/vi/vt9hZnd_jzI/hqdefault.jpg Yoga: Standing Poses Standing yoga poses build lower body strength, improve balance, and restore confidence in weight-bearing movement — all critical outcomes for chronic… https://www.youtube.com/embed/vt9hZnd_jzI yes https://protocolarchive.com/yoga-tree-pose-focus/ 2026-10-15T20:37:08+00:00 https://i.ytimg.com/vi/xWGT54sGSLc/hqdefault.jpg Yoga: Tree Pose & Focus Stand on one leg with the other foot on your ankle, calf or thigh, using a wall or chair for support. Free follow-along video plus easier and harder versions. https://www.youtube.com/embed/xWGT54sGSLc yes https://protocolarchive.com/yoga-strength-balance/ 2026-10-15T20:37:09+00:00 https://i.ytimg.com/vi/RDfLCMl1P7k/hqdefault.jpg Yoga: Strength & Balance This session combines strengthening poses with balance challenges — two domains that are frequently impaired in chronic pain populations and among… https://www.youtube.com/embed/RDfLCMl1P7k yes https://protocolarchive.com/invigorating-yoga-practice/ 2026-10-15T20:37:11+00:00 https://i.ytimg.com/vi/3eQNPT6WuLs/hqdefault.jpg Invigorating Yoga Practice Building on the foundational 6-part series, this more energizing yoga sequence introduces increased movement and flow while remaining accessible for… https://www.youtube.com/embed/3eQNPT6WuLs yes https://protocolarchive.com/yoga-for-pain-relaxation-shavasana/ 2026-10-15T20:37:11+00:00 https://i.ytimg.com/vi/tgonwtfRkBw/hqdefault.jpg Yoga for Pain: Relaxation & Shavasana Part 6 concludes the foundational series with guided relaxation and shavasana (corpse pose) — the restorative practice that activates the body's… https://www.youtube.com/embed/tgonwtfRkBw yes https://protocolarchive.com/yoga-for-pain-spinal-rotation/ 2026-10-15T20:37:12+00:00 https://i.ytimg.com/vi/4QfIzmY6r28/hqdefault.jpg Yoga for Pain: Spinal Rotation Part 5 introduces gentle twisting poses that improve spinal rotation and relieve tension in the paraspinal muscles. https://www.youtube.com/embed/4QfIzmY6r28 yes https://protocolarchive.com/yoga-for-pain-strengthening-poses/ 2026-10-15T20:37:13+00:00 https://i.ytimg.com/vi/bdvUOoO8gN8/hqdefault.jpg Yoga for Pain: Strengthening Poses Part 4 shifts the focus from mobility and breathing to building functional strength through supported yoga poses. https://www.youtube.com/embed/bdvUOoO8gN8 yes https://protocolarchive.com/yoga-for-pain-spinal-extension/ 2026-10-15T20:37:14+00:00 https://i.ytimg.com/vi/O5-TnW8WQmY/hqdefault.jpg Yoga for Pain: Spinal Extension Part 3 introduces gentle backbends and extension poses designed to counteract the flexed posture that characterizes many chronic pain conditions. https://www.youtube.com/embed/O5-TnW8WQmY yes https://protocolarchive.com/yoga-for-pain-movement-with-breath/ 2026-10-15T20:37:15+00:00 https://i.ytimg.com/vi/FkKiqvqLqZk/hqdefault.jpg Yoga for Pain: Movement with Breath Part 2 of the VA Gentle Yoga for Chronic Pain series builds upon the breathing foundation established in Part 1 by connecting breath to gentle spinal… https://www.youtube.com/embed/FkKiqvqLqZk yes https://protocolarchive.com/yoga-for-pain-intro-breathing/ 2026-10-15T20:37:16+00:00 https://i.ytimg.com/vi/jVbzEof2kTQ/hqdefault.jpg Yoga for Pain: Intro & Breathing This is Part 1 of the VA Gentle Yoga for Chronic Pain series — an 11-session progressive yoga program developed specifically for patients living with… https://www.youtube.com/embed/jVbzEof2kTQ yes https://protocolarchive.com/calf-stretch-for-plantar-fasciitis/ 2026-11-01T01:25:53+00:00 https://i.ytimg.com/vi/2_2GMXTc1BE/hqdefault.jpg Calf Stretch for Plantar Fasciitis Plantar fasciitis is the most common cause of heel pain, affecting approximately 2 million people annually in the United States. https://www.youtube.com/embed/2_2GMXTc1BE yes https://protocolarchive.com/knee-strengthening-for-arthritis/ 2026-11-01T01:26:32+00:00 https://i.ytimg.com/vi/8UcPSritoL0/hqdefault.jpg Knee Strengthening for Arthritis Gentle follow-along knee strengthening for arthritis: thigh and hip exercises you can do at home, with a video, step-by-step guidance and a simple pain rule. https://www.youtube.com/embed/8UcPSritoL0 yes https://protocolarchive.com/wall-squats-for-quadricep-strength/ 2026-10-15T20:37:18+00:00 https://i.ytimg.com/vi/vyuJj_MAwis/hqdefault.jpg Wall Squats for Quadricep Strength The wall squat (wall sit) is an isometric quadriceps strengthening exercise that provides high muscle activation with reduced joint shear stress… https://www.youtube.com/embed/vyuJj_MAwis yes https://protocolarchive.com/clamshells-for-glute-medius/ 2026-11-01T01:26:31+00:00 https://i.ytimg.com/vi/aQVApsdOLSI/hqdefault.jpg Clamshells for Glute Medius Lie on your side with knees bent and lift the top knee while keeping your feet together. 2 to 3 sets of 10 to 15. Free video, form cues and band progressions. https://www.youtube.com/embed/aQVApsdOLSI yes https://protocolarchive.com/windshield-wiper-hip-mobility/ 2026-11-01T01:26:31+00:00 https://i.ytimg.com/vi/0Y8LL_MCmBg/hqdefault.jpg Windshield Wiper Hip Mobility Supine hip windshield wipers: knees bent, feet wide, let both knees fall slowly side to side. 2 sets of 10. Free video and tips for stiff or arthritic hips. https://www.youtube.com/embed/0Y8LL_MCmBg yes https://protocolarchive.com/heel-to-toe-balance-walk/ 2026-11-01T01:26:02+00:00 https://i.ytimg.com/vi/z_GKdFf3qv4/hqdefault.jpg Heel-to-Toe Balance Walk Falls are the leading cause of injury death in adults over 65, and the leading cause of traumatic brain injury across all age groups. https://www.youtube.com/embed/z_GKdFf3qv4 yes https://protocolarchive.com/seated-leg-extensions/ 2026-11-01T01:26:30+00:00 https://i.ytimg.com/vi/Y_E8djGjlww/hqdefault.jpg Seated Leg Extensions Sit tall, slowly straighten one knee, hold 2 to 3 seconds and lower. 2 to 3 sets of 10 for knee arthritis and rehab. Free video, steps and progressions. https://www.youtube.com/embed/Y_E8djGjlww yes https://protocolarchive.com/inner-thigh-hip-flexor-stretch/ 2026-11-01T01:26:04+00:00 https://i.ytimg.com/vi/bDWeLkeCbBg/hqdefault.jpg Inner Thigh & Hip Flexor Stretch The hip flexor muscles (primarily the iliopsoas) and inner thigh muscles (adductors) are among the most commonly shortened muscle groups in the… https://www.youtube.com/embed/bDWeLkeCbBg yes https://protocolarchive.com/lower-body-strength-for-arthritis/ 2026-11-01T01:26:03+00:00 https://i.ytimg.com/vi/5zVL3B021jw/hqdefault.jpg Lower Body Strength for Arthritis Osteoarthritis affects over 32.5 million adults in the United States, with the knee and hip being the most commonly affected weight-bearing joints. https://www.youtube.com/embed/5zVL3B021jw yes https://protocolarchive.com/hip-knee-strength-routine/ 2026-10-16T19:17:35+00:00 https://i.ytimg.com/vi/TOKxtgKrGCQ/hqdefault.jpg Hip & Knee Strength Routine The hip and knee joints work as an integrated kinetic chain — weakness in one almost always affects the other. https://www.youtube.com/embed/TOKxtgKrGCQ yes https://protocolarchive.com/cervical-rotation-mobility/ 2026-11-01T01:26:28+00:00 https://i.ytimg.com/vi/eme0i13WgTk/hqdefault.jpg Cervical Rotation Mobility The full cervical rotation stretch: turn your head, hold at end range, and progress. Steps, dosage, form cues and precautions, with a follow-along video. https://www.youtube.com/embed/eme0i13WgTk yes https://protocolarchive.com/levator-scapulae-stretch/ 2026-11-01T01:27:13+00:00 https://i.ytimg.com/vi/_f0jjpWp9NA/hqdefault.jpg Levator Scapulae Stretch Turn your head toward your armpit and gently lower your chin; hold 30 seconds each side. Free video and steps for tightness between neck and shoulder blade. https://www.youtube.com/embed/_f0jjpWp9NA yes https://protocolarchive.com/trapezius-release/ 2026-11-01T01:26:45+00:00 https://i.ytimg.com/vi/fTBJHavFgmA/hqdefault.jpg Upper Trapezius Stretch (Trap Release) Tilt your ear toward your shoulder and gently reach the opposite hand down to stretch the top of the shoulder. Hold 30 seconds each side. Video and tips. https://www.youtube.com/embed/fTBJHavFgmA yes https://protocolarchive.com/doorway-pectoral-stretch/ 2026-10-15T20:37:28+00:00 https://i.ytimg.com/vi/CEQMx4zFwYs/hqdefault.jpg Doorway Pectoral Stretch The pectoralis major and minor muscles are among the most chronically shortened muscles in the modern population. https://www.youtube.com/embed/CEQMx4zFwYs yes https://protocolarchive.com/neck-tension-release-gentle-yoga/ 2026-10-15T20:37:29+00:00 https://i.ytimg.com/vi/X3-gKPNyrTA/hqdefault.jpg Neck Tension Release (Gentle Yoga) Chronic neck tension is one of the most prevalent musculoskeletal complaints, affecting up to 70% of adults at some point in their lives. https://www.youtube.com/embed/X3-gKPNyrTA yes https://protocolarchive.com/shoulder-upper-back-flexibility/ 2026-10-19T15:42:16+00:00 https://i.ytimg.com/vi/fubdrhw05JQ/hqdefault.jpg Shoulder & Upper Back Flexibility Flexibility of the shoulder girdle and upper back is essential for maintaining functional independence and preventing pain syndromes associated with… https://www.youtube.com/embed/fubdrhw05JQ yes https://protocolarchive.com/upper-body-strength-for-seniors/ 2026-10-29T23:46:35+00:00 https://i.ytimg.com/vi/pUYxcRvdal8/hqdefault.jpg Upper Body Strength for Seniors Age-related muscle loss (sarcopenia) begins as early as the fourth decade and accelerates after age 60, with upper body strength declining even… https://www.youtube.com/embed/pUYxcRvdal8 yes https://protocolarchive.com/scapular-squeezes-posture-correction/ 2026-11-01T01:26:27+00:00 https://i.ytimg.com/vi/WoP0-kLXsRo/hqdefault.jpg Scapular Squeezes & Posture Correction Squeeze your shoulder blades back and down, hold 5 seconds, repeat 10 to 12 times. Seated or standing, with a free video, common mistakes and progressions. https://www.youtube.com/embed/WoP0-kLXsRo yes https://protocolarchive.com/acupressure-for-neck-pain/ 2026-11-01T01:27:15+00:00 https://i.ytimg.com/vi/BCqGsDdH1g0/hqdefault.jpg Acupressure for Neck Pain Where to press for neck tension: GB20 at the base of the skull, GB21 on top of the shoulder and LI4 on the hand. How long to press, a video and safety notes. https://www.youtube.com/embed/BCqGsDdH1g0 yes https://protocolarchive.com/chin-tucks-for-cervical-alignment/ 2026-11-01T01:26:27+00:00 https://i.ytimg.com/vi/41q4gNuufkk/hqdefault.jpg Chin Tucks for Cervical Alignment Gently draw your chin straight back, hold 5 seconds, repeat 10 times. Free video, form cues and common mistakes for forward head posture and tech neck. https://www.youtube.com/embed/41q4gNuufkk yes https://protocolarchive.com/seated-knee-to-chest-stretch/ 2026-11-01T01:26:06+00:00 https://i.ytimg.com/vi/LF1gOCOS5nk/hqdefault.jpg Seated Knee-to-Chest Stretch Sit tall and hug one knee toward your chest for 30 seconds each side to ease low back stiffness, with no floor needed. Free video, steps and safety tips. https://www.youtube.com/embed/LF1gOCOS5nk yes https://protocolarchive.com/childs-pose-for-low-back-release/ 2026-10-15T20:37:35+00:00 https://i.ytimg.com/vi/O5-TnW8WQmY/hqdefault.jpg Child’s Pose for Low Back Release Kneel, sit back toward your heels and reach forward to stretch the lower back; hold 1 to 2 minutes. Free video, steps and safety tips. https://www.youtube.com/embed/O5-TnW8WQmY yes https://protocolarchive.com/spinal-twist-for-lumbar-mobility/ 2026-11-01T01:26:25+00:00 https://i.ytimg.com/vi/4QfIzmY6r28/hqdefault.jpg Spinal Twist for Lumbar Mobility The supine (lying) spinal twist for a stiff low back: steps, holds, sets and reps, easier and harder versions, and precautions. Video from the VA. https://www.youtube.com/embed/4QfIzmY6r28 yes https://protocolarchive.com/bridge-pose-for-glute-activation/ 2026-11-01T01:26:24+00:00 https://i.ytimg.com/vi/l_UCKks965o/hqdefault.jpg Bridge Pose for Glute Activation Lie on your back with knees bent and lift your hips by squeezing your glutes. 2 to 3 sets of 10. Free video, form cues, easier versions and progressions. https://www.youtube.com/embed/l_UCKks965o yes https://protocolarchive.com/angry-cat-cow-spine-mobility/ 2026-10-22T16:29:39+00:00 https://i.ytimg.com/vi/FkKiqvqLqZk/hqdefault.jpg Angry Cat & Cow Spine Mobility The angry cat (mad cat) stretch in 3 steps: round your back, pause, then gently arch. 2 sets of 10. Free video, safety tips and when to skip it. https://www.youtube.com/embed/FkKiqvqLqZk yes https://protocolarchive.com/pilates-for-chronic-back-pain/ 2026-10-15T20:37:38+00:00 https://i.ytimg.com/vi/ExFzjIRtDho/hqdefault.jpg Pilates for Chronic Back Pain A free beginner Pilates class for chronic back pain from the NHS: gentle core and spine work on the floor. What it covers, who it suits, and what to do next. https://www.youtube.com/embed/ExFzjIRtDho yes https://protocolarchive.com/spinal-solutions-educational-seminar/ 2026-10-15T20:37:38+00:00 https://i.ytimg.com/vi/Ah-YkW7x-w4/hqdefault.jpg Spinal Solutions Educational Seminar Patient education is a critical and often underutilized component of chronic back pain management. https://www.youtube.com/embed/Ah-YkW7x-w4 yes https://protocolarchive.com/yoga-for-lower-back-pain/ 2026-10-15T20:37:39+00:00 https://i.ytimg.com/vi/Tm2oRTpHV4k/hqdefault.jpg Yoga for Lower Back Pain Free beginner yoga sequence for lower back pain. Gentle poses, modifications, breathwork. Reduces stiffness and improves mobility safely. https://www.youtube.com/embed/Tm2oRTpHV4k yes https://protocolarchive.com/core-strength-back-pain-prevention/ 2026-10-15T20:37:40+00:00 https://i.ytimg.com/vi/CR7rjAUX6Xc/hqdefault.jpg Core Strength & Back Pain Prevention Free core strength routine to prevent low back pain. Planks, dead bugs, bird dogs, glute bridges. Progressive, printable. https://www.youtube.com/embed/CR7rjAUX6Xc yes https://protocolarchive.com/pelvic-tilts/ 2026-10-15T20:37:41+00:00 https://i.ytimg.com/vi/jFHSB245fcM/hqdefault.jpg Pelvic Tilts The pelvic tilt is one of the most foundational exercises in lumbar rehabilitation, targeting the deep core stabilizers that are often inhibited in… https://www.youtube.com/embed/jFHSB245fcM yes