A short daily routine with clear steps and video demos, a pain check before and after, and a record you can share with your physiotherapist when you choose to.
Today's sheet
Lower back, about 5 minutes
| No. | Exercise | Sets × reps | Done |
|---|---|---|---|
| 1 | Cat–Cow Stretch8 slow cycles | 1 × 8 | |
| 2 | Pelvic Tilt10 reps | 1 × 10 | |
| 3 | Bird Dog3 sets × 8/side | 3 × 8 | |
| 4 | Glute Bridge3 sets × 12 | 3 × 12 |
Pain before you start, 0 to 10
This week
Rest days are part of the plan. A blank box is not a failure.
Each area has plain-English pages on common problems, the exercises that help, and the signs that mean you should see someone first.
Nearly 18 million
people in England have a musculoskeletal condition
100,000
are signed off work with one right now
More than half a million
people who are economically inactive for health reasons report one
In May 2026 the government funded a national programme to cut these waits, after a pilot cut 18-week waits by 20% in 17 areas. Doing nothing while you wait is the part Kinehub is for. Source: GOV.UK, 28 May 2026
Before your first session we ask short screening questions. If your answers suggest you need to be examined, we tell you who to contact and do not give you exercises.
A short routine matched to your goal and focus area. Every exercise has written steps, a count for each set and one cue to remember, and most have a video demo.
Rate your pain before and after. Over weeks you see the trend, and you can share it with a physiotherapist if you choose to.
Big counts, one cue, and a button big enough to press mid-exercise. If pain goes up afterwards, Kinehub tells you to ease off and what to watch for.
Glute Bridge
Push through your heels and squeeze your buttocks at the top. Ribs stay down.
Set 2 of 3
reps
90 exercises across 8 body areas, each with written steps and common mistakes, and a demo video on most.
Back · 8 slow cycles
Hip · 3 × 12/side
Shoulder · 3 × 10
Knee · 3 × 12/side
Looking for something specific? Plantar fasciitis, Tennis elbow, Lower back pain, Sciatica, and more conditions.
Short demos on most exercises, mostly from the NHS, hospitals and physiotherapists. Every exercise has written steps and the mistakes to avoid. Prop your phone up and hands-free mode reads each move out.
Tell us if a move was too easy or too hard, and your plan steps up or eases off to match.
Pain before and after every session, turned into a trend you can read, with a weekly goal and badges for the milestones.
What you've done and how your pain has changed. Free: show the last 30 days on screen. Pro: download it as a PDF or send a private link that opens without an account.
The library, daily sessions and your progress are free. See what Pro adds
Kinehub works without it. If you switch it on, here's what it does, and what it doesn't.
Suggestions made from what you've told us, alongside the library's own exercises.
Pro
Your health answers go to the AI provider only after you agree. Your name and email are never sent. Switch it off any time. How we use AI
Their patients on one list, with the week at a glance. Example data, not real patients. Therapists only see what a patient has agreed to share.
Your patients
Patient A
Pain reported higher after 2 sessions
Patient B
4 of 5 sessions this week
Patient C
No session for 9 days
Kinehub is an educational tool, not an emergency service. If something feels seriously wrong, contact your GP or emergency services.
Red-flag questions come before exercises. Some answers mean we point you to a clinician instead.
A pain score is one signal. We never tell you that it alone shows you have recovered.
A physiotherapist sees your progress only after you accept their link, and you can end it any time.
Kinehub is an exercise tool. It works best alongside a physiotherapist or GP, not instead of one.
Yes. The exercise library, daily sessions, pain tracking and your progress are free. Free members can show their physio a 30-day report on screen, or connect a physio who uses Kinehub. Pro adds the report as a PDF or a private link, AI-personalised exercises, 4-week programmes and more, with a 7-day free trial.
Most daily sessions take under ten minutes, and there's a five-minute quick session for busy days.
Most exercises need nothing more than a chair, a wall or the floor. A few use a resistance band, and you can skip any exercise you can't do.
No. It gives you something structured to do while you wait, and a record to bring to your appointment. If your physio gives you exercises, follow theirs.
Only if you choose. You can connect a physiotherapist with an invite code (free), or, on Pro, send a report link they can open without an account.
Free to start, no card needed. You answer the safety questions first, and you choose who sees anything.
Are you a physiotherapist? See the physio portal