Free home exercise library

TMJ (jaw) · 3 × 10, daily

In front of a mirror, open and close the mouth slowly with the tongue resting on the palate.

Coaching cue

The jaw drops straight down, like a hinge.

Common mistake

Letting the chin slide to one side as the mouth opens.

TMJ (jaw) · 2 min, 2–3× daily

Sit with lips gently together, teeth apart and tongue loose, breathing low into the belly.

Coaching cue

Teeth apart, jaw heavy.

Common mistake

Clenching the teeth between breaths without noticing.

TMJ (jaw) · 3 × 10, hold 5s, daily

Press the tongue flat against the palate and open the mouth slightly, then close.

Coaching cue

Tongue stays glued to the roof.

Common mistake

Pushing so hard the jaw muscles tighten.

Cervical spine · 3 × 10, hold 5s, daily

Sitting tall, draw the chin straight back as if making a double chin, without tipping the head down.

Coaching cue

Slide the head back over the shoulders, eyes stay level.

Common mistake

Nodding instead of gliding, which loads the upper neck rather than the deep flexors.

Cervical spine · 3 × 30s each side, 1–2× daily

Sit on one hand, tilt the opposite ear towards the shoulder, add gentle overpressure with the free hand.

Coaching cue

Grow tall first, then tilt — no shrugging.

Common mistake

Pulling hard and fast; the stretch should be a 3–4/10 pull, never sharp.

Cervical spine · 3 × 8, hold 10s, daily

Lying on the back, nod gently as if saying yes, holding the tuck without lifting the head off the surface.

Coaching cue

Keep the back of the head heavy on the bed.

Common mistake

Lifting the head, which switches the work to sternocleidomastoid.

Cervical spine · 2 × 10 each side, daily

Lying with a thin pillow, slowly turn the head to each side within comfortable range.

Coaching cue

Heavy head, slow turn.

Common mistake

Pushing into pain or turning fast.

Thoracic spine · 2 × 10 each side, daily

Side-lying with knees bent, rotate the top arm open across the chest and let the trunk follow.

Coaching cue

Chest follows the hand.

Common mistake

Letting the knees lift off each other.

Thoracic spine · 2 × 8, daily

With the roller across the upper back and hands behind the head, gently arch over it.

Coaching cue

Move one segment, not the whole back.

Common mistake

Arching the low back instead of the rib cage.

Thoracic spine · 3 × 10 each side, daily

Sitting tall with arms crossed, rotate the trunk to each side.

Coaching cue

Grow tall, then turn.

Common mistake

Leading with the arms instead of the ribs.

Ribs & thorax · 3 × 10 breaths, 2×/day

One hand on the chest, one on the belly; breathe in so the lower hand rises first.

Coaching cue

Belly fills before the chest moves.

Common mistake

Lifting the shoulders with every breath in.

Ribs & thorax · 2 × 10 breaths, daily

Wrap hands around the lower ribs and breathe into the fingers, widening the rib cage.

Coaching cue

Push the hands apart sideways.

Common mistake

Breathing only into the upper chest.

Lumbar spine · 3 × 10, hold 5s, daily

Lying with knees bent, gently flatten the low back into the floor, then release.

Coaching cue

Rock the pelvis like a bucket tipping water out.

Common mistake

Holding the breath or bracing hard.

Lumbar spine · 2 × 10 slow cycles, daily

On hands and knees, alternate between rounding and gently arching the spine through comfortable range.

Coaching cue

Move segment by segment, no end-range push.

Common mistake

Turning it into a fast, jerky flush instead of a slow mobility drill.

Lumbar spine · 3 × 8 each side, hold 5s

On hands and knees, extend the opposite arm and leg while keeping the pelvis level.

Coaching cue

Balance a glass of water on the low back.

Common mistake

Lifting the leg above hip height and hinging the back.

Lumbar spine · 3 × 12, daily

Lying with knees bent, drive through the heels to lift the hips to a straight line from knee to shoulder.

Coaching cue

Squeeze the glutes before the hips move.

Common mistake

Pushing with the low back and over-extending at the top.

Lumbar spine · 3 × 20s each side

On the side, weight on the forearm and bent knees, lift the hips to a straight line.

Coaching cue

Push the ground away with the elbow.

Common mistake

Letting the hips drop or rotate backwards.

Lumbar spine · 10 reps every 2–3 hours if it centralises symptoms

Lying face-down, press up on the hands with the pelvis staying down, as far as comfortable.

Coaching cue

Hips heavy, shoulders relaxed.

Common mistake

Continuing when symptoms travel further down the leg — that is a stop sign.

Coccyx · 3 × 30s, 1–2× daily

Kneel with knees wide, sit the hips back towards the heels and reach the arms forward.

Coaching cue

Breathe into the back of the ribs.

Common mistake

Forcing the hips down if the tailbone protests.

Coccyx · 2 × 10 each side, daily

Sitting, gently rock the weight from one buttock to the other.

Coaching cue

Slow, small rolls.

Common mistake

Perching for hours without moving at all.

Sacroiliac joint (SIJ) · 2 × 10 each direction, daily

Lying with knees bent, roll the pelvis slowly around an imaginary clock face.

Coaching cue

Small, smooth circles.

Common mistake

Rushing through the stiff hours instead of slowing there.

Sacroiliac joint (SIJ) · 3 × 10, hold 5s, daily

Lying with knees bent and a ball between the knees, squeeze and release.

Coaching cue

Even pressure from both sides.

Common mistake

Holding the breath and bearing down.

Pelvic floor · 3 × 10, hold 5s, daily

Squeeze and lift as if stopping urine and wind, hold, then fully release.

Coaching cue

Lift up and in, then let go completely.

Common mistake

Squeezing the buttocks or holding the breath.

Pelvic floor · 2 × 10, daily

Contract and release the pelvic floor as quickly as possible without losing the lift.

Coaching cue

Snappy on, fully off.

Common mistake

Half-releasing between reps.

Pelvic floor · 2 × 10 breaths, daily

As you breathe out, gently lift the pelvic floor; let it drop as you breathe in.

Coaching cue

Lift on the exhale only.

Common mistake

Bearing down on the inhale.

Scapulothoracic · 3 × 10, hold 5s, daily

Draw the shoulder blades gently down and back without arching the ribs.

Coaching cue

Slide the blades into the back pockets.

Common mistake

Over-squeezing; 30% effort is enough.

Scapulothoracic · 3 × 10, daily

Hands on the wall; at the top of the push-up, push further until the shoulder blades slide apart.

Coaching cue

The extra reach is the plus.

Common mistake

Bending the elbows during the plus.

Scapulothoracic · 3 × 12, 3×/week

Hold a band straight out and pull it apart until it touches the chest.

Coaching cue

Squeeze the blades gently together.

Common mistake

Shrugging the shoulders to the ears.

Glenohumeral (shoulder) · 2 min each direction, 2–3× daily

Lean over a table supporting the good arm, let the painful arm hang and swing in small circles using body sway.

Coaching cue

The trunk moves, the arm is passive.

Common mistake

Actively driving the arm, which defeats the point of an unloaded exercise.

Glenohumeral (shoulder) · 3 × 12, 3×/week

Elbow at 90° tucked to the side, rotate the forearm outward against a light band, control the return.

Coaching cue

Elbow stays glued to a towel at the waist.

Common mistake

Rotating the whole trunk to fake range.

Glenohumeral (shoulder) · 3 × 10, daily

Forearms on the wall, slide upward as far as pain allows while keeping the ribs down.

Coaching cue

Ribs stay stacked over the pelvis.

Common mistake

Arching the low back to gain elevation.

Glenohumeral (shoulder) · 3 × 10, 3×/week

Lying face-down, lift both arms into a Y with thumbs up, pausing at the top.

Coaching cue

Lead with the thumbs, not the shoulders.

Common mistake

Shrugging the upper traps before the lower traps engage.

Arm (humerus) · 3 × 12, 3×/week

Stand on the band, curl the hands up, lower slowly over 3 seconds.

Coaching cue

Elbows pinned to the ribs.

Common mistake

Swinging the trunk to start the curl.

Arm (humerus) · 3 × 10, hold 5s, daily

Elbow at 90°, press the palm up against a table without moving.

Coaching cue

Steady pressure, no movement.

Common mistake

Shrugging the shoulder while pressing.

Elbow · 3 × 30s each side, daily

Arm straight, palm down; gently bend the wrist down with the other hand.

Coaching cue

Elbow stays locked straight.

Common mistake

Bouncing into the stretch.

Elbow · 3 × 15, daily

Forearm supported, palm down with a light weight; lift with two hands, lower slowly with the sore side.

Coaching cue

Three slow seconds down.

Common mistake

Using a weight that forces gripping hard.

Elbow · 3 × 10, hold 5s, daily

Squeeze a soft ball, hold, and release fully.

Coaching cue

Even pressure from all fingers.

Common mistake

Squeezing hard enough to make the elbow ache.

Forearm · 3 × 10 each direction, daily

Elbow at 90° by your side, slowly rotate the forearm palm-up to palm-down holding a light hammer.

Coaching cue

The elbow never moves.

Common mistake

Twisting from the shoulder instead of the forearm.

Forearm · 2 × 10 each direction, daily

Hold a rolled towel with both hands and twist as if wringing water, both directions.

Coaching cue

Slow wringing, wrist neutral.

Common mistake

Snapping the wrists at the end of the twist.

Wrist · 3 × 10 each direction, daily

Forearm supported; move the wrist up, down, and side to side through comfortable range.

Coaching cue

Move only at the wrist.

Common mistake

Closing the fist hard, which limits glide.

Wrist · 2 × 10, daily

Arm out to the side, palm up; gently straighten the elbow and extend the wrist until a mild stretch, then release.

Coaching cue

Mild tension only, never zinging.

Common mistake

Holding the end position or pushing into tingling.

Hand & fingers · 2 × 5 sequences, daily

Cycle through straight hand, hook fist, full fist, table-top and straight fist.

Coaching cue

Slow and smooth between positions.

Common mistake

Skipping positions or rushing the sequence.

Hand & fingers · 3 × 10, daily

Touch the thumb to the tip of each finger in turn, then slide down each finger.

Coaching cue

Make a round O each time.

Common mistake

Collapsing the wrist to reach the little finger.

Hand & fingers · 3 × 10, daily

Squeeze therapy putty with the whole hand, then spread the fingers against it.

Coaching cue

Slow squeeze, full spread.

Common mistake

Using putty so firm the fingers tremble.

Hip · 3 × 15 each side, daily

Lying on the side, lift the top leg upward with the toes pointing forward.

Coaching cue

Lead with the heel, not the toes.

Common mistake

Rolling the hip back so the hip flexor takes over.

Hip · 3 × 15 each side, daily

Side-lying with knees bent, open the top knee while keeping the feet together and the pelvis still.

Coaching cue

Pelvis stacked, no rocking back.

Common mistake

Rotating the whole trunk to increase apparent range.

Hip · 3 × 30s each side, daily

In half-kneeling, tuck the pelvis and shift weight forward until a stretch is felt at the front of the hip.

Coaching cue

Tuck the tail before you lunge.

Common mistake

Arching the low back and feeling the stretch in the spine instead.

Hip · 3 × 10, 3×/week

Feet hip-width, push the hips back with a long spine and soft knees, then drive the hips forward.

Coaching cue

Reach the hips towards the wall behind you.

Common mistake

Squatting down instead of hinging back.

Groin · 3 × 30s, 1–2× daily

Sitting, soles together; let the knees fall outwards and hinge gently from the hips.

Coaching cue

Long spine, heavy knees.

Common mistake

Pushing the knees down with the hands.

Groin · 3 × 10 each side, daily

Side-lying with the top leg crossed in front; lift the bottom leg a short way up.

Coaching cue

Lift with the inner thigh.

Common mistake

Rolling the pelvis backwards.

Thigh (quads & hamstrings) · 3 × 30s each side, daily

Lying, loop a strap around the foot and straighten the leg until a stretch behind the thigh.

Coaching cue

Knee soft, tailbone heavy.

Common mistake

Bending the opposite knee and arching the back.

Thigh (quads & hamstrings) · 3 × 30s each side, daily

Side-lying, pull the heel towards the buttock with the knees together.

Coaching cue

Hip slightly back, knees aligned.

Common mistake

Letting the hip flex and the knee drift forward.

Thigh (quads & hamstrings) · 3 × 8, 3×/week

Bridge position with heels on sliders; slide the feet out slowly and pull back.

Coaching cue

Hips stay up throughout.

Common mistake

Dropping the hips as the legs extend.

Knee · 3 × 10, hold 5s, 2–3× daily

Leg straight, press the back of the knee down and tighten the thigh.

Coaching cue

Try to lift the heel a millimetre without bending.

Common mistake

Holding the breath and skipping the full 5-second hold.

Knee · 3 × 10 each side, daily

One knee bent, lift the straight leg to the height of the opposite knee with the thigh tight.

Coaching cue

Lock the knee first, then lift.

Common mistake

Letting the knee sag, which loads the hip flexor only.

Knee · 3 × 10, daily

From a firm chair, stand without using the hands, then lower under control for 3 seconds.

Coaching cue

Nose over toes on the way up, slow on the way down.

Common mistake

Dropping into the chair instead of controlling the descent.

Knee · 3 × 8 each side, 3×/week

Stand on a 10–15 cm step, lower the opposite heel slowly to touch the floor, then return.

Coaching cue

Knee tracks over the second toe.

Common mistake

Letting the knee collapse inward or the pelvis drop.

Lower leg (calf & shin) · 3 × 30s each side, daily

Hands on the wall, back leg straight, heel down; lean in until a calf stretch.

Coaching cue

Heel glued, toes forward.

Common mistake

Letting the arch collapse inward.

Lower leg (calf & shin) · 3 × 30s each side, daily

Same position, bend the back knee until the stretch moves lower.

Coaching cue

Keep the heel down as the knee bends.

Common mistake

Lifting the heel to go deeper.

Lower leg (calf & shin) · 3 × 15, daily

Back against a wall, feet forward; lift the toes towards the shins and lower slowly.

Coaching cue

Slow on the way down.

Common mistake

Rocking the whole body backwards.

Ankle · 1 pass A–Z, 2–3× daily

Seated with the foot in the air, trace each letter of the alphabet with the big toe.

Coaching cue

Move only the ankle, keep the shin still.

Common mistake

Swinging from the knee, which removes the ankle range.

Ankle · 2 × 10 each direction, daily

Seated, draw slow circles with the foot in both directions.

Coaching cue

Big, smooth circles.

Common mistake

Moving the whole leg instead of the ankle.

Ankle · 3 × 30s each side, daily

Stand on one leg near a support, stand tall, progress by closing the eyes or standing on a pillow.

Coaching cue

Tripod foot: heel, big toe, little toe.

Common mistake

Gripping the floor with curled toes.

Achilles tendon · 3 × 15, daily progressing to single leg

Stand tall with light fingertip support, rise onto the toes and lower slowly over 3 seconds.

Coaching cue

Push evenly through the big toe and the little toe.

Common mistake

Bouncing up and down and skipping the slow lowering phase.

Achilles tendon · 3 × 15 twice daily

On a step, rise on both feet, then lower slowly on the sore side past horizontal.

Coaching cue

Three seconds down.

Common mistake

Adding a bounce at the bottom.

Achilles tendon · 3 × 15 twice daily

Same movement with the knee bent 30–40° to load the soleus.

Coaching cue

Knee stays bent the whole way.

Common mistake

Straightening the knee during the lowering.

Foot & toes · 3 × 10, daily

Seated, foot on a towel; gather it under the foot using the toes.

Coaching cue

Toes grip and release fully.

Common mistake

Cramping the arch — use a lighter towel.

Foot & toes · 3 × 10, hold 5s, daily

Barefoot, draw the ball of the foot towards the heel to lift the arch without curling the toes.

Coaching cue

Toes stay long and flat.

Common mistake

Curling the toes under.

Foot & toes · 3 × 10, daily

Press the big toe down while lifting the other toes, then reverse.

Coaching cue

Two floors: one up, one down.

Common mistake

Rolling the ankle to help.

Vestibular (balance) · 3 × 1 min, 2×/day

Hold a thumb target at eye level, turn the head side to side while keeping the target clear.

Coaching cue

Target sharp, not the head still.

Common mistake

Moving so fast the target blurs for seconds.

Vestibular (balance) · 3 reps each side, 3×/day

From sitting, lie quickly to one side, wait 30s or until dizziness settles, sit up, repeat the other side.

Coaching cue

Move quickly, settle fully.

Common mistake

Stopping because of mild dizziness — it should fade.

Vestibular (balance) · 3 × 30s, daily

Feet together on firm floor (progress to foam), turn the head slowly while balancing near a support.

Coaching cue

Stand tall before turning.

Common mistake

Holding the breath and stiffening the knees.

Cardiorespiratory · 3 × 10 breaths, 2×/day

Breathe in through the nose for 2, out through pursed lips for 4.

Coaching cue

Out-breath twice as long.

Common mistake

Forcing the air out hard.

Cardiorespiratory · 10–20 min, 5×/week

Walk at a pace that raises breathing but still allows short sentences.

Coaching cue

Talk test: warm but chatty.

Common mistake

Starting too fast and stopping within minutes.

Cardiorespiratory · 2 × 10 breaths, daily

Breathe in while raising the arms overhead, out while lowering.

Coaching cue

Ribs expand sideways.

Common mistake

Lifting the shoulders to the ears.

Full body / neurological · 3 × 10 each side, daily

Holding a counter, shift the weight fully from leg to leg.

Coaching cue

Hip over ankle on each shift.

Common mistake

Shifting the shoulders instead of the pelvis.

Full body / neurological · 3 × 10 steps, daily

Walk heel-to-toe along a line near a wall, eyes ahead.

Coaching cue

Eyes forward, not down.

Common mistake

Taking wide steps to cheat.

Full body / neurological · 3 × 10, daily

March in place lifting opposite arm and leg, slow and controlled.

Coaching cue

Slow beat, tall posture.

Common mistake

Leaning backwards to lift the knee.