Exercise library
90 physio-style exercises across 8 body areas, each with step-by-step instructions, common mistakes and when to skip it. Most have a video demo.
Start here
Four gentle beginner exercises for the most common aches.
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Start from the condition: what it is, which exercises help, and when to see someone.
Back13
Cat–Cow Stretch
Back · 8 slow cycles
beginnerLower backChild's Pose
Back · 1 min
beginnerLower backBird Dog
Back · 3 sets × 8/side
intermediateCorePelvic Tilt
Back · 10 reps
beginnerCoreGlute Bridge
Back · 3 sets × 12
beginnerGlutesThread the Needle
Back · 8/side
beginnerUpper backSuperman Hold
Back · 3 × 20s
intermediateLower backKnee-to-Chest Stretch
Back · 30s/side
beginnerLower backStanding Pelvic Tilt
Back · 10 reps
beginnerCoreLower Trunk Rotation
Back · 10 each side
beginnerLower backPress-Up on Forearms
Back · 3 × 20s
beginnerLower backSeated Sciatic Nerve Slider
Back · 10 reps
beginnerHamstringsStanding Side Bend
Back · 10 each side
beginnerLower back
Neck10
Lateral Neck Tilts
Neck · 5/side
beginnerNeckChin Tucks
Neck · 10 reps
beginnerNeckNeck Rotations
Neck · 8/side
beginnerNeckScapular Squeeze
Neck · 12 reps
beginnerUpper backUpper Trap Stretch
Neck · 30s/side
beginnerNeckLying Head Nod
Neck · 10 reps
beginnerNeckForward Neck Hold
Neck · 3 × 10s
beginnerNeckSide Neck Hold
Neck · 2 × 10s/side
beginnerNeckLevator Scapulae Stretch
Neck · 20s/side
beginnerNeckChin Tucks on All Fours
Neck · 3 × 10
intermediateNeck
Knee10
Quad Sets
Knee · 3 × 10
beginnerQuadricepsStraight Leg Raise
Knee · 3 × 10/side
beginnerQuadricepsWall Sit
Knee · 3 × 30s
intermediateQuadricepsStep-Ups
Knee · 3 × 10/side
intermediateQuadricepsSeated Hamstring Stretch
Knee · 30s/side
beginnerHamstringsTerminal Knee Extension
Knee · 3 × 12/side
intermediateQuadricepsSit to Stand
Knee · 3 × 10
beginnerQuadricepsHeel Slides
Knee · 10 each leg
beginnerQuadricepsShort Arc Quad
Knee · 3 × 10
beginnerQuadricepsSingle-Leg Sit to Stand
Knee · 3 × 5 each leg
advancedQuadriceps
Shoulder10
Wall Slides
Shoulder · 3 × 10
beginnerUpper backPendulum Swings
Shoulder · 30s each direction
beginnerShouldersBand External Rotation
Shoulder · 3 × 12/side
intermediateShouldersDoorway Chest Stretch
Shoulder · 30s/side
beginnerChestScapular Push-Ups
Shoulder · 3 × 10
intermediateShouldersY-T-W Raises
Shoulder · 3 × 8 each
advancedShouldersWall Push-Up
Shoulder · 3 × 10
beginnerChestTable Slide
Shoulder · 10 reps
beginnerShouldersCross-Body Shoulder Stretch
Shoulder · 20s/side
beginnerShouldersResistance Band Row
Shoulder · 3 × 10
intermediateUpper back
Hip12
Kneeling Hip Flexor
Hip · 30s/side
beginnerHip flexorsClamshell
Hip · 3 × 12/side
beginnerGlutesFire Hydrant
Hip · 3 × 12/side
intermediateGlutesPigeon Pose
Hip · 60s/side
intermediateGlutesLateral Band Walks
Hip · 10 steps × 3
intermediateGlutesStanding Hip Circles
Hip · 8/direction/side
beginnerHip flexorsSingle-Leg Bridge
Hip · 3 × 8/side
advancedGlutesPelvic Floor Squeezes
Hip · 10 slow + 10 quick
beginnerCoreSide-Lying Leg Lift
Hip · 3 × 10/side
beginnerGlutesStanding Hip Abduction
Hip · 10 each side
beginnerGlutesSeated Figure-Four Stretch
Hip · 20s/side
beginnerGlutesSingle-Leg Romanian Deadlift
Hip · 3 × 6/side
advancedHamstrings
Foot & ankle12
Calf Raises
Foot & ankle · 3 × 15
beginnerCalvesAnkle Circles
Foot & ankle · 10/direction/side
beginnerCalvesPlantar Fascia Stretch
Foot & ankle · 3 × 30s each side
beginnerCalvesHeel Raise off a Step
Foot & ankle · 3 × 12, lowering over 3 seconds
intermediateCalvesTowel Scrunches
Foot & ankle · 3 × 30s each side
beginnerCalvesSingle-Leg Balance
Foot & ankle · 3 × 30s each side
beginnerCalvesFoot Doming
Foot & ankle · 5 reps
beginnerCalvesBig Toe Lift
Foot & ankle · 5 reps
beginnerCalvesAnkle Isometric Holds
Foot & ankle · 3 × 10s each direction
beginnerCalvesBand Ankle Eversion
Foot & ankle · 3 × 10 each leg
intermediateCalvesWall Calf Stretch
Foot & ankle · 30s/side
beginnerCalvesSingle-Leg Calf Raise
Foot & ankle · 3 × 8 each leg
advancedCalves
Elbow & wrist8
Wrist Extensor Stretch
Elbow & wrist · 3 × 30s each side
beginnerForearmsWrist Flexor Stretch
Elbow & wrist · 3 × 30s each side
beginnerForearmsSlow Wrist Extension
Elbow & wrist · 3 × 15, lowering over 3 seconds
intermediateForearmsMedian Nerve Glide
Elbow & wrist · 10 slow repetitions each side
beginnerForearmsFinger Tendon Glides
Elbow & wrist · 6 slow cycles
beginnerForearmsEccentric Wrist Flexion
Elbow & wrist · 3 × 10, lowering over 6 seconds
intermediateForearmsForearm Rotation
Elbow & wrist · 2 × 10
intermediateForearmsTowel Wring
Elbow & wrist · 8 each way
beginnerForearms
Full body15
Deep Bodyweight Squat
Full body · 3 × 10
intermediateQuadricepsForearm Plank
Full body · 3 × 30s
intermediateCoreDead Bug
Full body · 3 × 8/side
beginnerCoreWorld's Greatest Stretch
Full body · 5/side
intermediateHip flexorsMarch in Place
Full body · 2 min
beginnerHip flexorsBridge Marches
Full body · 3 × 8/side
intermediateGlutesDownward Dog
Full body · 1 min
beginnerHamstringsReverse Lunge
Full body · 3 × 10/side
intermediateQuadricepsSide Plank
Full body · 3 × 20s/side
advancedCoreFoam Roll Thoracic Extension
Full body · 1 min
beginnerUpper backBodyweight Good Morning
Full body · 3 × 10
beginnerHamstringsDiaphragmatic Breathing
Full body · 2 min
beginnerCoreTandem Stance
Full body · 3 × 20s/side
beginnerCalvesHip Hinge with a Stick
Full body · 10 reps
beginnerHamstringsStanding Cross-Crawl
Full body · 10 each side
beginnerCore