Neck · Neck strain / text neck · Bodyweight

Sit tall, glide the chin straight back to make a double chin, hold 5 seconds, release.

Neck · Neck strain / text neck · Bodyweight

Ear toward the shoulder with a light hand assist, opposite shoulder stays down, hold 30 seconds.

Neck · Tension headache · Bodyweight

Rotate the head 45 degrees away and gently draw it forward, breathe slowly through the stretch.

Neck · Tension headache · Bodyweight

Look toward the armpit, hand over the head guides the stretch, keep the shoulder relaxed.

Neck · Whiplash · Bodyweight

Hand on the forehead, press the head into the hand without movement, 5 seconds per direction.

Neck · Whiplash · Mat

Face down with the forehead supported, lift the head to neutral and hold, avoid overextending.

Neck · Cervical disc irritation · Mat

Lying down, tuck the chin and lift the head one centimetre off the mat, hold and lower.

Neck · Postural neck pain · Wall

Back and arms on the wall, slide the arms up and down keeping contact throughout.

Shoulder · Rotator cuff tendinopathy · Bodyweight

Lean over a table, let the arm hang and swing in small circles to unload the joint.

Shoulder · Rotator cuff tendinopathy · Bodyweight

Draw the shoulder blades gently down and back, hold 10 seconds without shrugging.

Shoulder · Rotator cuff tendinopathy · Resistance band

Elbow at the side with a towel roll, rotate the forearm outward and return slowly.

Shoulder · Rotator cuff tendinopathy · Resistance band

Elbow tucked, pull the band across the belly, control the return.

Shoulder · Subacromial impingement · Wall

Forearms on the wall, slide up while keeping the ribs down and shoulders away from the ears.

Shoulder · Subacromial impingement · Dumbbells

Light dumbbells raised to shoulder height in the scapular plane, thumbs up.

Shoulder · Subacromial impingement · Fitness bench

Face down on an incline, raise the arms in a Y with the thumbs up, pause at the top.

Shoulder · Frozen shoulder · Mat

Side lying on the affected arm, rotate the forearm toward the floor to the first stretch.

Shoulder · Frozen shoulder · Bodyweight

Hand on a towel on the table, slide forward to lengthen the shoulder without shrugging.

Shoulder · Frozen shoulder · Bodyweight

Draw the arm across the chest with the opposite hand, keep the shoulder blade down.

Shoulder · Shoulder instability · Resistance band

Row to the ribs with the shoulder blades setting first, elbows close to the body.

Shoulder · Shoulder instability · Bodyweight

Arm at 90 degrees, a partner or wall applies light taps while the shoulder holds position.

Shoulder · Shoulder instability · Mat

High plank, tap the opposite shoulder with no hip rotation, slow and steady.

Shoulder · Rotator cuff tendinopathy · Dumbbells

Light dumbbell press to pain-free range, building height over the weeks.

Elbow / wrist · Tennis elbow · Bodyweight

Arm straight, bend the wrist down and gently pull with the other hand, hold 30 seconds.

Elbow / wrist · Tennis elbow · Dumbbells

Forearm supported, lift the weight with the other hand, lower slowly over 3 seconds.

Elbow / wrist · Tennis elbow · Rubber bar

Twist the flexible bar with the healthy hand and unwind slowly with the painful side.

Elbow / wrist · Golfer's elbow · Bodyweight

Palm up and arm straight, pull the fingers back until a stretch is felt in the forearm.

Elbow / wrist · Golfer's elbow · Dumbbells

Palm up on a bench, lower the weight slowly and assist the lift with the other hand.

Elbow / wrist · Golfer's elbow · Grip ball

Squeeze a soft ball for 5 seconds and release, keeping the wrist neutral.

Elbow / wrist · Carpal tunnel syndrome · Bodyweight

Move the wrist and fingers through the glide sequence smoothly, never into pain.

Elbow / wrist · Wrist sprain · Bodyweight

Slow pain-free circles in both directions to restore gentle range after a sprain.

Elbow / wrist · Wrist sprain · Resistance band

Light band resistance, move the hand side to side with a still forearm.

Elbow / wrist · Wrist sprain · Wall

Wall push-up with a scapular protraction at the top, gradual loading of the wrist.

Lower back · Non-specific low back pain · Mat

Lying with bent knees, flatten and arch the lower back slowly within a comfortable range.

Lower back · Non-specific low back pain · Mat

Draw one knee to the chest and hold 30 seconds, relax the shoulders down.

Lower back · Non-specific low back pain · Mat

On all fours, flow between a rounded and an arched spine with the breath.

Lower back · Non-specific low back pain · Mat

Extend the opposite arm and leg to a level line, hold 5 seconds, no hip drop.

Lower back · Core instability · Mat

Lower back pressed down, lower opposite arm and leg slowly and return.

Lower back · Core instability · Mat

Elbow under shoulder, hips lifted and stacked, hold with steady breathing.

Lower back · Core instability · Mat

Drive through the heels to lift the hips level, squeeze the glutes and lower slowly.

Lower back · Lumbar disc herniation · Mat

Face down, press onto the forearms or hands to extend gently, hips stay on the mat.

Lower back · Lumbar disc herniation · Bodyweight

Hands on the lower back, lean back into a small pain-free extension, repeat 10 times.

Lower back · Sciatica · Fitness bench

Seated, straighten the knee while nodding the head, then reverse in a smooth rhythm.

Lower back · Sciatica · Mat

Figure-four position, draw the supporting thigh toward the chest, hold 30 seconds.

Lower back · Lifting injury · Stick

Dowel on the head, mid-back and sacrum, hinge the hips keeping all three contact points.

Lower back · Lifting injury · Kettlebell

Walk with one bell, resist side bending, tall ribs and level shoulders.

Lower back · Non-specific low back pain · Mat

One knee bent, hands under the lower back, lift the head and shoulders a few centimetres.

Hip · Hip flexor strain · Mat

Half-kneeling with a tucked pelvis, shift forward until a stretch is felt at the front of the hip.

Hip · Hip flexor strain · Resistance band

Band around the thigh, lift the knee to hip height with a tall posture, lower slowly.

Hip · Gluteal tendinopathy · Resistance band

Side lying with bent knees, open the top knee without rolling the pelvis back.

Hip · Gluteal tendinopathy · Mat

Straight top leg lifted slightly behind the body, toes forward, slow and controlled.

Hip · Gluteal tendinopathy · Wall

Press the outside of the leg into a wall for 30 seconds, no movement, pain-free force.

Hip · Groin strain · Swiss ball

Squeeze a ball between the knees for 10 seconds at a comfortable intensity.

Hip · Groin strain · Fitness bench

Side plank with the top knee on the bench, lift the hips and hold, progress to a long lever.

Hip · Groin strain · Mat

Bottom leg lifts toward the ceiling with the top leg crossed in front.

Hip · Hip impingement · Mat

Seated in 90/90, rotate the legs side to side keeping the chest tall.

Hip · Hip impingement · Bodyweight

Single-leg hinge with a slow rotation of the pelvis in and out, control the balance.

Hip · Hip instability · Mat

Bridge held while lifting one foot at a time, keep the pelvis perfectly level.

Hip · Hip instability · Resistance band

Band above the knees, walk forward diagonally in a half squat with constant tension.

Knee · ACL reconstruction · Mat

Leg straight, tighten the quadriceps and press the knee down for 5 seconds.

Knee · ACL reconstruction · Mat

Slide the heel toward the buttock to regain flexion, then straighten fully.

Knee · ACL reconstruction · Mat

Lock the knee, lift the leg to 45 degrees without letting the knee bend, lower slowly.

Knee · ACL reconstruction · Bodyweight

Small squat to 45 degrees with the knees tracking over the toes.

Knee · ACL reconstruction · Balance pad

Balance on one leg on a soft pad, progress with head turns and ball catches.

Knee · ACL reconstruction · Bodyweight

Small forward hop landing softly on one leg, freeze the landing for 3 seconds.

Knee · Patellofemoral pain · Resistance band

Band behind the knee, straighten the knee fully against the resistance.

Knee · Patellofemoral pain · Wall

Back on the wall, knees at 60 degrees, hold 30-45 seconds with even breathing.

Knee · Patellofemoral pain · Step

Slow lowering off a low step, keep the pelvis level and the knee over the second toe.

Knee · Patellar tendinopathy · Resistance band

Band behind the knees, sit back with a vertical shin and hold the isometric position.

Knee · Patellar tendinopathy · Decline board

Slow squat on a 25 degree decline board, controlled 3-second lowering.

Knee · Hamstring strain · Swiss ball

Bridge with the heels on the ball, curl the ball in and extend slowly.

Knee · Hamstring strain · Mat

Ankles anchored, lower the torso as slowly as possible, push back up with the hands.

Knee · Meniscus tear · Fitness bench

Seated, hold the knee just short of full extension against resistance for 30 seconds.

Knee · Meniscus tear · Bike

Easy pedalling to restore range and circulation, seat slightly high.

Knee · Meniscus tear · Machine

Press within a pain-free partial range, both legs, slow tempo.

Ankle / foot · Ankle sprain · Mat

Point and flex the foot slowly to move swelling and restore early motion.

Ankle / foot · Ankle sprain · Bodyweight

Draw the alphabet in the air with the big toe, keeping the leg still.

Ankle / foot · Ankle sprain · Resistance band

Turn the sole outward against the band, control the return, 15 slow reps.

Ankle / foot · Ankle sprain · Balance pad

Balance on the injured leg, progress from firm floor to a soft pad and eyes closed.

Ankle / foot · Ankle sprain · Bodyweight

Small side-to-side hops with soft controlled landings.

Ankle / foot · Achilles tendinopathy · Step

Rise onto the toes on both legs and lower slowly on one, full range off a step.

Ankle / foot · Achilles tendinopathy · Step

Lower the heel below the step over 3 seconds, come up with both legs.

Ankle / foot · Achilles tendinopathy · Wall

Hold a mid-range calf raise for 45 seconds to reduce tendon pain.

Ankle / foot · Plantar fasciitis · Massage ball

Roll the arch over a ball with moderate pressure for 60 seconds per foot.

Ankle / foot · Plantar fasciitis · Towel

Scrunch a towel toward you using only the toes, 10 slow repetitions.

Ankle / foot · Plantar fasciitis · Bodyweight

Pull the big toe back and hold 30 seconds to load the fascia gently.

Ankle / foot · Restricted ankle mobility · Wall

Drive the knee over the toes toward the wall with the heel down, 10 reps per side.

Ankle / foot · Shin splints · Wall

Back on the wall, lift the toes toward the shins and lower slowly.

Ankle / foot · Shin splints · Bodyweight

Walk 20 metres on the heels with the toes lifted, keep the steps small.

Core / pelvis · Pelvic floor dysfunction · Mat

Lying with a hand on the belly, breathe into the ribs and let the pelvic floor relax.

Core / pelvis · Pelvic floor dysfunction · Mat

Gentle lift and release of the pelvic floor coordinated with the exhale.

Core / pelvis · Diastasis recti · Mat

Draw the lower belly gently inward without holding the breath, hold 10 seconds.

Core / pelvis · Diastasis recti · Mat

Keep the core braced and the ribs down while sliding one heel out and back.

Core / pelvis · Diastasis recti · Mat

Knees bent side plank, lift the hips only as far as the midline stays flat.

Core / pelvis · Sacroiliac joint pain · Resistance band

Band above the knees, press out while bridging to co-activate the glutes.

Core / pelvis · Sacroiliac joint pain · Bodyweight

Circle the pelvis slowly through all directions to restore easy pelvic motion.

Core / pelvis · Core instability · Mat

All fours with the knees hovering, hold a flat back with steady breathing.