Cervical Spine Exercises
5 guided exercises
1Neck Strengthening
Stand or sit straight in a neutral position with your head normal. Bend your head slowly to the left side and hold for 3 seconds, then return to neutral and rest. Repeat 10 times on each side.
2Neck Rotation
Sit or stand straight with your head in a normal position. Turn your head slowly to the left until you feel a stretch, hold for 5 seconds, then return to neutral and rest. Repeat 10 times.
3Neck Retraction
Sit or stand straight. Place a finger on the front of your chin and push your head backward slowly until you feel a stretch. Hold for 5 seconds, return to neutral and rest. Repeat 10 times.
4Neck Tilt
Relax your shoulders and tilt your head towards the left until you feel a stretch. Hold for 5 seconds and rest, then repeat on the right side. Repeat 10 times in total.
5Chin Tuck
Look straight ahead, tuck your chin slightly and move your head backward slowly until you feel a stretch. Hold for 5 seconds, bring your head forward and rest. Repeat 10–15 times.
Shoulder Exercises
5 guided exercises
1Arm Circles
Stand straight with feet shoulder-width apart and arms extended out at shoulder height. Rotate your arms slowly clockwise for 10–20 circles, rest, then reverse direction. Repeat 10 times.
2Shoulder Rolls
Stand straight with feet shoulder-width apart. Rotate your shoulders forward in small circles 10–20 times, rest, then repeat backward. Repeat 10 times.
3Supine Arms Overhead
Lie on your back with knees bent and feet flat. Extend your arms fully behind your head, then move an arm along the floor toward your hip and return. Repeat 10 times.
4Supine March
Lie on your back with knees bent and feet flat. Press your lower back into the floor and slowly raise one leg keeping the knee bent. Hold 5 seconds, lower, and alternate legs. Repeat 10 times.
5Shoulder Retraction
Stand with arms in front and thumbs up. Move your arms out to the sides while squeezing your shoulder blades together, hold for 5 seconds, return and rest. Repeat 10 times.
Lumbar Spine Exercises
6 guided exercises
1Abdominal Bracing
Lie on your back with heels flat and a hand on your side. Lift and squeeze your pelvic floor muscles, hold for a few seconds, then lower slowly and rest. Repeat 2–3 times.
2Curl Up
Lie on your back with arms straight and knees slightly bent. Raise your upper body by flexing your abdominal muscles to touch your elbows to your thighs, then rest. Repeat 2–3 times.
3Straight Leg Raise
Lie on your back with hands at your sides and legs straight. Raise your legs slowly until your body forms an L shape, hold for 5 seconds, then lower both legs slowly. Repeat 5–10 times.
4Leg Lifts
Lie on your back with palms down beside you. Raise your legs 45° off the ground keeping your knees locked, hold for 5–10 seconds, then return to start. Repeat 5–10 times.
5Push Ups
With legs extended back and hands slightly wider than your shoulders, bend your elbows to lower your chest until just above the floor. Pause 10 seconds, push back up. Repeat 5–10 times.
6Bicycle Crunches
Lie on your back with hands behind your head. Crunch and bring one elbow toward the opposite knee, then switch sides, going back and forth quickly. Repeat 5–10 times.
Isometric AB Exercises
4 guided exercises
1Front Plank
Lie face down with forearms on the floor, legs extended and feet together. Push into your forearms to raise your body in a straight line from head to feet. Hold 10–15 seconds, lower and rest. Repeat 2–3 times.
2Side Plank
Lie on one side with your upper foot stacked on the lower and your elbow under your shoulder. Lift your hips and knees off the floor keeping your torso straight. Hold 10–15 seconds, lower and rest. Repeat 2–3 times.
3Bridge
Lie on your back with knees bent and feet flat. Lift your pelvis and lower back off the floor, hold for 5 seconds, then lower slowly and rest. Repeat 2–3 times.
4Quadruped
Kneel on both knees with hands flat on the floor. Raise your left leg to hip height and right arm to shoulder height, hold 5 seconds, return and rest. Repeat 8–15 times with the other arm and leg.
Knee Exercises
7 guided exercises
1Quad Sets
Lie flat or sit with one leg straight and a rolled towel under the knee. Pull your toes back and push the towel down with your kneecap while contracting the muscle. Hold 5–10 seconds. Repeat 10–20 times.
2Hamstring Sets
Lie flat on your back with knees bent and heels on the floor. Press the back of your heel firmly down and hold for 10 seconds, then rest. Repeat 20 times.
3Knee Extension
Sit in a firm, straight-backed chair with knees 6 inches apart. Slightly lift your foot and straighten your leg in front, then lower it slowly to the floor and rest. Repeat 8–15 times per leg.
4Heel Raises
Stand behind a sturdy chair and hold the back for balance. Slowly raise your heels without leaning forward, hold for 2–3 seconds, then lower slowly and rest. Repeat 8–15 times.
5Heel Slides
Lie flat or sit with legs stretched out. Slide your heel toward your buttocks keeping it on the floor, hold 5–10 seconds, then slide back slowly and rest. Repeat 8–15 times.
6Short Arc Quad
Lie flat with a small rolled towel under one knee and the other knee bent. Slightly lift your foot to straighten the knee, then lower slowly to the floor and rest. Repeat 8–15 times per leg.
7Bent Knee Fallout
Lie flat with knees bent and heels on the floor. Slowly drop one knee to the side, rolling onto the side of your foot, hold a few seconds, then return to start and rest. Repeat 8–15 times per leg.
Hip Exercises
6 guided exercises
1Glute Sets
Lie flat on your back with knees bent at a 10–15° angle. Squeeze your buttock muscles together, hold for 5 seconds, then rest. Repeat 10–15 times.
2Ankle Circles
Sit straight with legs flat on the floor. Make a circle with your ankle, then repeat with both legs. Repeat 10–15 times.
3Ankle Pumps
Sit straight with legs flat on the floor. Pull your toes toward you, hold for 5 seconds and rest, then repeat with the other foot. Repeat 10–15 times.
4Hip Abduction
Stand 8 inches behind a sturdy chair and hold the back for balance. Keep your left leg straight and slowly lift your right leg sideways without rotating your hips. Hold 5 seconds, return and rest. Repeat 10–15 times.
5Hip Extension
Stand 8 inches behind a sturdy chair, holding the back for balance. Bend your trunk forward 45° and extend your right leg behind you, then slowly lower your foot to the floor and rest. Repeat 8–15 times per leg.
6Pillow Squeeze
Lie flat on your back with knees bent and a pillow between your knees. Squeeze the pillow with your knees only, hold for 5 seconds, then rest. Repeat 10–15 times.