Exercise library
Hundreds of curated voice-free exercises you can prescribe to your patients in any language.
By body area
Bodyweight hip thrust
Upper back on a bench or couch, feet on the floor. Lift the hips squeezing the glutes until shoulder-hip-knee align. Long range of motion and strong glute activation.
Calf raise
Standing, with light support for balance, raise the heels pushing through the ball of the foot. Slow up, controlled down. Gastrocnemius and soleus strengthening.
Supine hamstring stretch
Lying on your back, raise one leg with the knee nearly straight until you feel a stretch in the back of the thigh. You can use a towel behind the knee for assistance.
Shoulder pendulum
Lean forward with your healthy hand on a table. Let the affected arm hang and make small circles by momentum, without muscle effort. Gentle shoulder mobilization.
Doorway pec stretch
In a doorway, place your forearms at 90° on the frame and step the chest forward until you feel a stretch in the pec and anterior shoulder. Keep the neck relaxed.
Cat-cow
On all fours, alternate full spinal flexion (cat, rounding the back) with extension (cow, opening the chest and looking up). Global spinal mobility without load.
Wall slide
Back against the wall, arms in goalpost position (90°-90°). Slide the arms up keeping the backs of hands, elbows and forearms in contact with the wall. Activates lower trapezius and serratus.
Front plank
Forearms and toes on the floor, body in a straight line from shoulder to ankle. Engage abs and glutes, no hip lift. Hold for the prescribed time.
Clamshell
Lying on your side with knees bent 45° and stacked, feet together. Lift the top knee opening like a clam without rotating the pelvis. Gluteus medius activation.
Dead bug
Lie on your back with arms and knees at 90°. Lower opposite arm and leg simultaneously without letting the low back lift off the floor. Return and alternate sides. Motor control and core.
Pelvic tilt
Lying on your back with knees bent, flatten the low back against the floor by engaging the abs and glutes. Hold 3 seconds and release. Small, controlled motion.
Wall sit
Back against the wall, slide down to 90° knee flexion. Hold without lifting the back.
Step up
Step onto a box placing the whole foot, drive up with quad and glute. Lower with control. Alternate legs.
Mini squat
Standing with feet hip-width, bend knees to 30-45°. Keep knees tracking over toes. Rise slowly.
Banded shoulder passthroughs
Standing, hold the band with both hands wide apart. Bring the arms overhead and back behind you as wide as possible. Trains scapular and shoulder joint mobility. Stop where you feel restriction.
Scapular retraction
Standing or sitting, draw the shoulder blades back and down, opening the chest. Hold 2-3 seconds without shrugging.
Banded external rotation
Standing, elbow tucked at 90°, pull the band outward keeping the elbow against the body. Targets the rotator cuff.
Glute bridge
Lying on your back with knees bent, lift hips by squeezing the glutes until shoulder-hip-knee align. Lower with control.
Side plank
Forearm on the floor, lift hips so shoulder-hip-ankle align. Engage obliques and gluteus medius. Hold for the prescribed time.
Bird dog
On all fours, extend one arm and the opposite leg keeping the trunk stable. Avoid rotating the hip. Hold and return.