PT365 Home Exercise Catalog

KneeStrengthEarly

Quadriceps Set

A gentle isometric contraction used to wake up the quadriceps and encourage full knee straightening without moving the joint.

Quadriceps Set ending position demonstrated by a real person

How to perform

Lie on your back with the working leg straight and the other leg relaxed.
Pull the toes toward you, tighten the front of the thigh, and gently press the back of the knee toward the surface.
Hold without lifting the heel, then fully relax before the next repetition.

Suggested dose: 10 repetitions · hold 5 seconds
Equipment: Optional small towel
Primary focus: Quadriceps activation
Key cue: The kneecap should glide slightly upward as the thigh tightens.

KneeMobilityEarly

Supine Heel Slide

A controlled sliding motion that restores knee bending while the bed or floor supports the weight of the leg.

Supine Heel Slide ending position demonstrated by a real person

KneeStrengthEarly

Straight Leg Raise

Builds quadriceps control while keeping the knee straight, a common bridge between muscle activation and functional strengthening.

Straight Leg Raise ending position demonstrated by a real person

KneeStrengthEarly

Short Arc Quad

Strengthens the quadriceps through the final portion of knee extension while a bolster supports the joint.

Short Arc Quad ending position demonstrated by a real person

KneeStrengthFoundation

Seated Knee Extension

Strengthens the quadriceps through a larger range while sitting upright with the thigh supported.

Seated Knee Extension ending position demonstrated by a real person

KneeStrengthFoundation

Band Terminal Knee Extension

Trains the final degrees of knee straightening in standing and reinforces control needed for walking and stairs.

Band Terminal Knee Extension ending position demonstrated by a real person

KneeStrengthFoundation

Bridge

Builds hip strength that supports lower-extremity alignment and reduces how much work the knee must absorb during daily tasks.

Bridge ending position demonstrated by a real person

KneeStrengthFoundation

Clamshell

Strengthens the side and back of the hip to help control inward collapse of the thigh and knee.

Clamshell ending position demonstrated by a real person

KneeStrengthFoundation

Side-Lying Hip Abduction

Strengthens the outer hip muscles that steady the pelvis and guide knee alignment during walking, squatting, and stairs.

Side-Lying Hip Abduction ending position demonstrated by a real person

KneeStrengthFoundation

Prone Hamstring Curl

Strengthens the muscles behind the thigh that bend the knee and help control the leg during walking and deceleration.

Prone Hamstring Curl ending position demonstrated by a real person

KneeStrengthFoundation

Standing Calf Raise

Strengthens the calf for push-off during walking and for controlled loading through the ankle-knee chain.

Standing Calf Raise ending position demonstrated by a real person

KneeStretchEarly

Standing Calf Stretch

Improves calf flexibility and ankle motion, both of which influence how the knee moves during walking and squatting.

Standing Calf Stretch ending position demonstrated by a real person

KneeStretchFoundation

Standing Hamstring Stretch

A supported stretch for the back of the thigh that can reduce motion restrictions around the hip and knee.

Standing Hamstring Stretch ending position demonstrated by a real person

KneeStretchFoundation

Standing Quadriceps Stretch

Lengthens the front of the thigh while practicing upright balance and neutral hip alignment.

Standing Quadriceps Stretch ending position demonstrated by a real person

KneeStrengthFunctional

Sit to Stand

Practices the coordinated hip and knee strength needed to rise from a chair safely and efficiently.

Sit to Stand ending position demonstrated by a real person

KneeStrengthFunctional

Supported Mini Squat

A shallow squat that teaches controlled bending and straightening with both feet on the floor.

Supported Mini Squat ending position demonstrated by a real person

KneeStrengthFunctional

Wall Sit

Builds sustained thigh strength in a supported position that can be adjusted by changing squat depth and hold time.

Wall Sit ending position demonstrated by a real person

KneeStrengthFunctional

Forward Step-Up

Builds single-leg strength and control for climbing curbs and stairs.

Forward Step-Up ending position demonstrated by a real person

KneeStrengthFunctional

Lateral Step-Down

Trains controlled lowering on one leg, a key demand when descending stairs and curbs.

Lateral Step-Down ending position demonstrated by a real person

KneeBalanceFunctional

Single-Leg Balance

Challenges the foot, knee, hip, and trunk to work together while the body is supported on one leg.

Single-Leg Balance ending position demonstrated by a real person

ShoulderMobilityEarly

Shoulder Pendulum

Uses body movement and gravity to create gentle shoulder motion with minimal active muscle effort.

Shoulder Pendulum ending position demonstrated by a real person

ShoulderMobilityEarly

Supine Cane-Assisted Shoulder Flexion

Uses the opposite arm and a cane to assist comfortable overhead shoulder motion while lying down.

Supine Cane-Assisted Shoulder Flexion ending position demonstrated by a real person

ShoulderMobilityEarly

Bilateral Seated Shoulder Table Slide

Restores comfortable forward reach in both shoulders while the table supports the arms’ weight.

Bilateral Seated Shoulder Table Slide ending position demonstrated by a real person

ShoulderMobilityEarly

Cane-Assisted Shoulder External Rotation

Uses a cane to gently assist outward rotation while the working elbow stays beside the body.

Cane-Assisted Shoulder External Rotation ending position demonstrated by a real person

ShoulderStretchFoundation

Cross-Body Shoulder Stretch

Gently stretches the back of the shoulder by bringing the arm across the chest.

Cross-Body Shoulder Stretch ending position demonstrated by a real person

ShoulderStrengthEarly

Standing Scapular Retraction

Builds awareness and endurance of the muscles that position the shoulder blades.

Standing Scapular Retraction ending position demonstrated by a real person

ShoulderStrengthFoundation

Resistance-Band Row

Strengthens the upper back and shoulder-blade muscles used for pulling and postural control.

Resistance-Band Row ending position demonstrated by a real person

ShoulderStrengthFoundation

Band Shoulder External Rotation at Side

Strengthens the posterior rotator cuff while the upper arm remains supported beside the body.

Band Shoulder External Rotation at Side ending position demonstrated by a real person

ShoulderStrengthFoundation

Band Shoulder Internal Rotation

Strengthens the front portion of the rotator cuff through controlled inward rotation.

Band Shoulder Internal Rotation ending position demonstrated by a real person

ShoulderStrengthFunctional

Wall Push-Up

Builds upper-body pushing strength using the wall for support.

Wall Push-Up ending position demonstrated by a real person

Low BackMobilityEarly

Supine Pelvic Tilt

Gently moves the pelvis to reduce the space beneath the lower back and build awareness of a neutral spine.

Supine Pelvic Tilt ending position demonstrated by a real person

Low BackMobilityEarly

Lower Trunk Rotation

Uses a gentle side-to-side knee motion to improve comfortable movement through the lower back and hips.

Lower Trunk Rotation ending position demonstrated by a real person

Low BackStretchEarly

Single Knee to Chest

A supported motion that gently stretches the lower back and back of the hip.

Single Knee to Chest ending position demonstrated by a real person

Low BackMobilityFoundation

Cat–Cow

Alternates gentle rounding and arching to move the spine through a comfortable range.

Cat–Cow ending position demonstrated by a real person

Low BackStretchEarly

Child’s Pose Rock-Back

Gently shifts the hips backward from hands and knees to stretch the back and hips.

Child’s Pose Rock-Back ending position demonstrated by a real person

Low BackStrengthEarly

Supine Abdominal Brace

Builds gentle trunk support without moving the spine or holding the breath.

Supine Abdominal Brace ending position demonstrated by a real person

Low BackStrengthEarly

Bent-Knee Fallout

Challenges the trunk to remain steady while one hip slowly opens to the side.

Bent-Knee Fallout ending position demonstrated by a real person

Low BackStrengthFoundation

Supine March

Strengthens trunk control by lifting one foot at a time without allowing the pelvis to shift.

Supine March ending position demonstrated by a real person

Low BackStrengthFoundation

Bird Dog

Builds coordinated trunk stability while opposite limbs move away from the body.

Bird Dog ending position demonstrated by a real person

Low BackStrengthFunctional

Dowel Hip Hinge

Teaches bending through the hips while maintaining a controlled spine for daily lifting tasks.

Dowel Hip Hinge ending position demonstrated by a real person

NeckMobilityEarly

Seated Chin Tuck

Gently moves the head backward over the shoulders without bending the neck up or down.

Seated Chin Tuck ending position demonstrated by a real person

NeckStrengthEarly

Supine Deep Neck Flexor Nod

Activates the deep muscles at the front of the neck using a small, controlled nod.

Supine Deep Neck Flexor Nod ending position demonstrated by a real person

NeckMobilityEarly

Seated Cervical Rotation

Maintains or restores comfortable turning motion needed for looking to either side.

Seated Cervical Rotation ending position demonstrated by a real person

NeckMobilityEarly

Seated Cervical Side Bend

Gently moves the ear toward the shoulder while the trunk remains upright.

Seated Cervical Side Bend ending position demonstrated by a real person

NeckStretchFoundation

Upper Trapezius Stretch

Provides a gentle stretch from the side of the neck toward the top of the shoulder.

Upper Trapezius Stretch ending position demonstrated by a real person

NeckStretchFoundation

Levator Scapulae Stretch

Stretches the muscle running from the upper shoulder blade to the side of the neck.

Levator Scapulae Stretch ending position demonstrated by a real person

NeckStrengthFoundation

Cervical Flexion Isometric

Strengthens the front of the neck without allowing visible head movement.

Cervical Flexion Isometric ending position demonstrated by a real person

NeckStrengthFoundation

Cervical Extension Isometric

Strengthens the muscles behind the neck using gentle resistance without neck motion.

Cervical Extension Isometric ending position demonstrated by a real person

NeckStrengthFoundation

Cervical Side-Bend Isometric

Strengthens the side of the neck against gentle hand resistance while the head remains centered.

Cervical Side-Bend Isometric ending position demonstrated by a real person

NeckMobilityFoundation

Seated Thoracic Extension

Improves upper-back mobility to reduce compensatory work demanded from the neck.

Seated Thoracic Extension ending position demonstrated by a real person

HipStretchFoundation

Half-Kneeling Hip Flexor Stretch

Lengthens the front of the hip using a controlled half-kneeling position.

Half-Kneeling Hip Flexor Stretch ending position demonstrated by a real person

HipStretchEarly

Supine Figure-Four Stretch

Gently stretches the back and outside of the hip in a supported position.

Supine Figure-Four Stretch ending position demonstrated by a real person

HipStretchEarly

Seated Butterfly Stretch

Uses a supported seated position to improve inner-thigh flexibility.

Seated Butterfly Stretch ending position demonstrated by a real person

HipStrengthFoundation

Prone Hip Extension

Strengthens the buttock by lifting a straight leg while the pelvis remains supported.

Prone Hip Extension ending position demonstrated by a real person

HipStrengthFoundation

Quadruped Hip Extension

Strengthens the hip while the hands-and-knees position challenges trunk control.

Quadruped Hip Extension ending position demonstrated by a real person

HipStrengthFoundation

Quadruped Fire Hydrant

Strengthens the outer hip while the trunk and pelvis remain steady.

Quadruped Fire Hydrant ending position demonstrated by a real person

HipStrengthEarly

Seated Band Hip Abduction

Strengthens the outer hips by pressing the knees apart against a resistance loop.

Seated Band Hip Abduction ending position demonstrated by a real person

HipStrengthFoundation

Standing Band Hip Abduction

Strengthens the outer hip while practicing upright control on the standing leg.

Standing Band Hip Abduction ending position demonstrated by a real person

HipStrengthFunctional

Lateral Band Walk

Builds hip endurance and knee control during repeated side-stepping.

Lateral Band Walk ending position demonstrated by a real person

HipStrengthFunctional

Standing Hip Hike

Strengthens the standing-side hip by lifting and lowering the opposite side of the pelvis.

Standing Hip Hike ending position demonstrated by a real person

AnkleMobilityEarly

Seated Ankle Pumps

Gently moves the ankle up and down to maintain mobility and encourage lower-leg circulation.

Seated Ankle Pumps ending position demonstrated by a real person

AnkleMobilityEarly

Seated Ankle Inversion and Eversion

Restores controlled inward and outward ankle motion without resistance.

Seated Ankle Inversion and Eversion ending position demonstrated by a real person

AnkleMobilityFoundation

Knee-to-Wall Dorsiflexion

Improves forward ankle motion needed for walking, stairs, and squatting while the heel stays grounded.

Knee-to-Wall Dorsiflexion ending position demonstrated by a real person

AnkleStretchFoundation

Bent-Knee Soleus Stretch

Stretches the deeper calf with the back knee bent.

Bent-Knee Soleus Stretch ending position demonstrated by a real person

AnkleStrengthFoundation

Band Ankle Dorsiflexion

Strengthens the muscles that lift the foot for toe clearance during walking.

Band Ankle Dorsiflexion ending position demonstrated by a real person

AnkleStrengthFoundation

Band Ankle Plantarflexion

Strengthens the calf through non-weight-bearing ankle pointing.

Band Ankle Plantarflexion ending position demonstrated by a real person

AnkleStrengthFoundation

Band Ankle Inversion

Strengthens the muscles that turn the sole inward and support the medial ankle and arch.

Band Ankle Inversion ending position demonstrated by a real person

AnkleStrengthFoundation

Band Ankle Eversion

Strengthens the outer lower-leg muscles that resist ankle rolling and support lateral stability.

Band Ankle Eversion ending position demonstrated by a real person

AnkleStrengthEarly

Seated Short-Foot Arch Doming

Activates the small foot muscles that support the arch without curling the toes.

Seated Short-Foot Arch Doming ending position demonstrated by a real person

AnkleBalanceFunctional

Tandem Walking

Challenges ankle strategy and narrow-base balance during controlled forward walking.

Tandem Walking ending position demonstrated by a real person

KneeStretchEarly

Heel-Prop Knee Extension

Uses gravity to gently straighten the knee while the heel is supported.

Heel-Prop Knee Extension ending position demonstrated by a real person

KneeStrengthEarly

Supine Hamstring Set

Activates the muscles behind the thigh without moving the knee.

Supine Hamstring Set ending position demonstrated by a real person

KneeStrengthFoundation

Seated Band Hamstring Curl

Strengthens knee bending against elastic resistance while the thigh stays supported.

Seated Band Hamstring Curl ending position demonstrated by a real person

KneeStrengthFunctional

Supported Split Squat

Builds staggered-stance strength used for stairs, kneeling, and transitional tasks.

Supported Split Squat ending position demonstrated by a real person

KneeStrengthFunctional

Supported Reverse Lunge

Strengthens the legs while practicing a controlled backward step.

Supported Reverse Lunge ending position demonstrated by a real person

KneeStrengthFunctional

Supported Lateral Lunge

Builds frontal-plane strength for controlled weight transfer and direction changes.

Supported Lateral Lunge ending position demonstrated by a real person

KneeStrengthFunctional

Lateral Step-Up

Strengthens stair and curb control by stepping onto a platform from the side.

Lateral Step-Up ending position demonstrated by a real person

KneeStrengthFunctional

Single-Leg Squat toward Chair

Uses a high chair as a depth and safety target while one working leg controls the squat.

Single-Leg Squat toward Chair ending position demonstrated by a real person

KneeStrengthFunctional

Supported Single-Leg Hip Hinge

Challenges single-leg control while strengthening the back of the hip and thigh.

Supported Single-Leg Hip Hinge ending position demonstrated by a real person

KneeMobilityEarly

Step-Supported Knee Bend

Uses a low step to guide the knee into a comfortable, clinician-selected bend.

Step-Supported Knee Bend ending position demonstrated by a real person

ShoulderMobilityEarly

Shoulder Wall Slide

Uses wall support to guide a comfortable overhead reach.

Shoulder Wall Slide ending position demonstrated by a real person

ShoulderMobilityEarly

Seated Shoulder Pulley Flexion

Uses the opposite arm and an overhead pulley to assist shoulder elevation.

Seated Shoulder Pulley Flexion ending position demonstrated by a real person

ShoulderStretchFoundation

Doorway Pectoral Stretch

Gently stretches the chest using a supported doorway position.

Doorway Pectoral Stretch ending position demonstrated by a real person

ShoulderStrengthEarly

Wall Shoulder-Flexion Isometric

Activates the shoulder flexors against an immovable wall without joint movement.

Wall Shoulder-Flexion Isometric ending position demonstrated by a real person

ShoulderStrengthEarly

Wall Shoulder-Abduction Isometric

Activates the shoulder abductors against an immovable wall.

Wall Shoulder-Abduction Isometric ending position demonstrated by a real person

ShoulderStrengthFoundation

Supine Serratus Punch

Strengthens the muscle that guides the shoulder blade around the rib cage.

Supine Serratus Punch ending position demonstrated by a real person

ShoulderStrengthFoundation

Prone Shoulder T

Strengthens the upper-back muscles that stabilize the shoulder blade.

Prone Shoulder T ending position demonstrated by a real person

ShoulderStrengthFoundation

Standing Diagonal Shoulder Raise (Scaption)

Strengthens shoulder elevation in a comfortable diagonal plane.

Standing Diagonal Shoulder Raise (Scaption) ending position demonstrated by a real person

ShoulderStrengthFoundation

Resistance-Band Shoulder Extension

Strengthens controlled backward arm movement while the trunk remains upright.

Resistance-Band Shoulder Extension ending position demonstrated by a real person

ShoulderStrengthFunctional

Shoulder Ball-on-Wall Circles

Challenges shoulder control while the hand maintains gentle pressure on a ball.

Shoulder Ball-on-Wall Circles ending position demonstrated by a real person

Low BackStretchEarly

Double Knee to Chest

Uses both legs to create a gentle flexion stretch through the lower back.

Double Knee to Chest ending position demonstrated by a real person

Low BackMobilityFoundation

Prone Press-Up

Moves the lower back into clinician-selected extension while the pelvis remains supported.

Prone Press-Up ending position demonstrated by a real person

Low BackStretchEarly

Seated Lumbar-Flexion Stretch

Provides a supported forward-bending stretch from a seated position.

Seated Lumbar-Flexion Stretch ending position demonstrated by a real person

Low BackMobilityFoundation

Side-Lying Open Book

Improves upper-spine rotation while the knees help limit lower-body motion.

Side-Lying Open Book ending position demonstrated by a real person

Low BackStrengthFoundation

Dead Bug Bent-Knee Lowering

Challenges trunk stability while one bent leg lowers from a tabletop position.

Dead Bug Bent-Knee Lowering ending position demonstrated by a real person

Low BackStrengthFoundation

Modified Side Plank

Builds side-body endurance from the forearm and bent knees.

Modified Side Plank ending position demonstrated by a real person

Low BackStrengthFoundation

Modified Curl-Up

Strengthens the abdomen while limiting repeated lower-back bending.

Modified Curl-Up ending position demonstrated by a real person

Low BackStrengthFunctional

Standing Band Anti-Rotation Press (Pallof Press)

Trains the trunk to resist twisting while the arms press away from the chest.

Standing Band Anti-Rotation Press (Pallof Press) ending position demonstrated by a real person

Low BackStrengthFunctional

Suitcase Carry

Develops upright trunk control while carrying a clinician-selected weight on one side.

Suitcase Carry ending position demonstrated by a real person

Low BackStrengthFoundation

Modified Front Plank

Builds abdominal endurance from the forearms and knees.

Modified Front Plank ending position demonstrated by a real person

NeckMobilityEarly

Seated Neck Flexion

Gently practices looking downward through a comfortable neck range.

Seated Neck Flexion ending position demonstrated by a real person

NeckMobilityEarly

Seated Neck Extension

Practices a small comfortable upward gaze after clinician screening.

Seated Neck Extension ending position demonstrated by a real person

NeckStrengthFoundation

Neck-Rotation Isometric

Strengthens neck rotation without allowing the head to turn.

Neck-Rotation Isometric ending position demonstrated by a real person

NeckStrengthFoundation

Wall Neck-Retraction Isometric

Builds postural endurance with gentle feedback from a wall.

Wall Neck-Retraction Isometric ending position demonstrated by a real person

NeckMobilityFoundation

Wall Angel

Coordinates upper-back posture with controlled arm elevation.

Wall Angel ending position demonstrated by a real person

NeckStrengthEarly

Seated Shoulder-Blade Depression

Trains the shoulder blades to move gently away from the ears.

Seated Shoulder-Blade Depression ending position demonstrated by a real person

NeckMobilityFoundation

Seated Thoracic Rotation

Improves upper-back turning while the pelvis remains supported.

Seated Thoracic Rotation ending position demonstrated by a real person

NeckStrengthFoundation

Prone Shoulder-Blade W

Strengthens postural shoulder-blade control with the elbows bent in a W position.

Prone Shoulder-Blade W ending position demonstrated by a real person

NeckStrengthFunctional

Prone Chin-Tuck Head Lift

Builds endurance for holding the head in neutral against gravity.

Prone Chin-Tuck Head Lift ending position demonstrated by a real person

NeckStrengthFoundation

Resistance-Band Pull-Apart

Strengthens the upper-back muscles that support an upright head and shoulder position.

Resistance-Band Pull-Apart ending position demonstrated by a real person

HipStretchEarly

Supine Hip-Flexor Stretch off Edge

Stretches one hip while the opposite knee helps support the lower back.

Supine Hip-Flexor Stretch off Edge ending position demonstrated by a real person

HipMobilityFoundation

Seated Hip-Rotation Windshield Wipers

Moves both hips through controlled side-to-side rotation while the feet stay planted.

Seated Hip-Rotation Windshield Wipers ending position demonstrated by a real person

HipStretchFoundation

Quadruped Adductor Rock-Back

Gently stretches the inner thigh from a supported hands-and-knees position.

Quadruped Adductor Rock-Back ending position demonstrated by a real person

HipStrengthEarly

Lying Inner-Thigh Squeeze

Activates the inner-thigh muscles without moving the trunk.

Lying Inner-Thigh Squeeze ending position demonstrated by a real person

HipStrengthFoundation

Standing Band Hip Flexion

Strengthens lifting the thigh against elastic resistance.

Standing Band Hip Flexion ending position demonstrated by a real person

HipStrengthFoundation

Standing Band Hip Extension

Strengthens backward hip motion while the trunk remains upright.

Standing Band Hip Extension ending position demonstrated by a real person

HipStrengthFoundation

Standing Band Hip Adduction

Strengthens the inner hip by drawing the leg toward and slightly across the midline.

Standing Band Hip Adduction ending position demonstrated by a real person

HipStrengthFunctional

Single-Leg Bridge

Progresses bridge strength by loading one leg while the pelvis remains level.

Single-Leg Bridge ending position demonstrated by a real person

HipBalanceFunctional

Supported Hip Airplane

Challenges rotational control of the pelvis over one standing hip.

Supported Hip Airplane ending position demonstrated by a real person

HipStrengthFoundation

Seated Band Hip Internal Rotation

Strengthens hip rotation while the thigh remains supported.

Seated Band Hip Internal Rotation ending position demonstrated by a real person

AnkleStrengthEarly

Seated Toe Spreading

Trains the small foot muscles by widening the spaces between the toes.

Seated Toe Spreading ending position demonstrated by a real person

AnkleStrengthEarly

Seated Towel Scrunch

Strengthens the small foot muscles by gathering a towel with the toes.

Seated Towel Scrunch ending position demonstrated by a real person

AnkleMobilityEarly

Seated Ankle Dorsiflexion Slide

Improves forward ankle motion needed for walking, stairs, and squatting.

Seated Ankle Dorsiflexion Slide ending position demonstrated by a real person

AnkleStrengthFoundation

Seated Calf Raise

Strengthens the calf with the knees bent and the feet supported.

Seated Calf Raise ending position demonstrated by a real person

AnkleStrengthFoundation

Wall-Supported Toe Raises

Strengthens the muscles that lift the forefoot for toe clearance.

Wall-Supported Toe Raises ending position demonstrated by a real person

AnkleStrengthFunctional

Heel Walking

Builds front-of-shin endurance during short controlled walking bouts.

Heel Walking ending position demonstrated by a real person

AnkleStrengthFunctional

Toe Walking

Builds sustained calf control during short walking bouts.

Toe Walking ending position demonstrated by a real person

AnkleBalanceFunctional

Rocker-Board Weight Shifts

Trains controlled forward-and-back ankle reactions on a stable-axis board.

Rocker-Board Weight Shifts ending position demonstrated by a real person

AnkleBalanceFunctional

Single-Leg Ankle Clock Reach

Challenges the standing ankle while the opposite foot reaches toward floor targets.

Single-Leg Ankle Clock Reach ending position demonstrated by a real person

AnkleStrengthFunctional

Supported Single-Leg Heel Raise

Progresses calf strength by raising the body on one leg with support nearby.

Supported Single-Leg Heel Raise ending position demonstrated by a real person

KneeStretchEarly

Prone Knee-Extension Hang

Uses the weight of the unsupported lower legs to gently encourage the knees toward full extension.

Prone Knee-Extension Hang ending position demonstrated by a real person

KneeMobilityEarly

Seated Knee-Flexion Scoot

Improves knee bending by keeping the foot planted while the body moves forward over it.

Seated Knee-Flexion Scoot ending position demonstrated by a real person

KneeStrengthFunctional

Supine Slider Hamstring Curl

Strengthens the hamstrings through controlled heel sliding while the pelvis remains supported in a low bridge.

Supine Slider Hamstring Curl ending position demonstrated by a real person

KneeStrengthFoundation

Supported Standing Hamstring Curl

Strengthens knee bending in an upright position while stable support reduces balance demands.

Supported Standing Hamstring Curl ending position demonstrated by a real person

KneeStrengthFoundation

Seated Band Knee Extension

Strengthens the quadriceps against band resistance while the thigh remains supported on a chair.

Seated Band Knee Extension ending position demonstrated by a real person

KneeStrengthFunctional

Band-Supported Spanish Squat Hold

Builds quadriceps endurance in a supported squat while a strong band helps the trunk remain upright.

Band-Supported Spanish Squat Hold ending position demonstrated by a real person

KneeStrengthFunctional

Supported Forward Lunge

Practices controlled forward loading needed for stepping, deceleration, and returning to standing.

Supported Forward Lunge ending position demonstrated by a real person

KneeStrengthFunctional

Staggered Sit to Stand

Biases one leg during chair rises while the opposite foot remains available for balance and assistance.

Staggered Sit to Stand ending position demonstrated by a real person

KneeStrengthFunctional

Step-Up with Knee Drive

Progresses step-up strength by adding a controlled opposite-knee lift at the top.

Step-Up with Knee Drive ending position demonstrated by a real person

KneeStrengthFunctional

Controlled Forward Step-Down

Trains the working leg to control body weight while the opposite heel lowers in front of a step.

Controlled Forward Step-Down ending position demonstrated by a real person

ShoulderMobilityEarly

Shoulder Finger Walk up Wall

Uses the fingers and wall to assist a gradual overhead reach with minimal lifting effort.

Shoulder Finger Walk up Wall ending position demonstrated by a real person

ShoulderMobilityEarly

Supine Cane-Assisted Shoulder Abduction

Uses the opposite arm and a cane to guide the working arm outward in a supported position.

Supine Cane-Assisted Shoulder Abduction ending position demonstrated by a real person

ShoulderMobilityFoundation

Towel-Assisted Behind-Back Reach

Uses a towel and the opposite arm to assist a gentle reach up the back.

Towel-Assisted Behind-Back Reach ending position demonstrated by a real person

ShoulderStretchFoundation

Modified Side-Lying Sleeper Stretch

Gently stretches shoulder internal rotation from a comfortable lower arm angle while side lying stabilizes the shoulder blade.

Modified Side-Lying Sleeper Stretch ending position demonstrated by a real person

ShoulderStrengthFoundation

Side-Lying Shoulder External Rotation

Strengthens the posterior rotator cuff while the upper arm stays supported against the side.

Side-Lying Shoulder External Rotation ending position demonstrated by a real person

ShoulderStrengthFoundation

Single-Arm Prone Shoulder-Blade Y

Strengthens overhead shoulder-blade control with a small single-arm prone lift in a diagonal Y position.

Single-Arm Prone Shoulder-Blade Y ending position demonstrated by a real person

ShoulderStrengthFoundation

Prone Straight-Arm Shoulder Extension

Strengthens the muscles that draw the straight arm behind the trunk while the shoulder blade stays controlled.

Prone Straight-Arm Shoulder Extension ending position demonstrated by a real person

ShoulderStrengthFunctional

Resistance-Band Face Pull

Builds upper-back and posterior-shoulder strength through a high pulling pattern.

Resistance-Band Face Pull ending position demonstrated by a real person

ShoulderStrengthFoundation

Hands-and-Knees Shoulder-Blade Push-Up

Strengthens shoulder-blade control without bending the elbows or moving the spine.

Hands-and-Knees Shoulder-Blade Push-Up ending position demonstrated by a real person

ShoulderStrengthFunctional

Wall Slide Hand Lift-Off

Progresses overhead shoulder-blade control by briefly lifting both hands up and away from the wall at the top of a supported wall slide.

Wall Slide Hand Lift-Off ending position demonstrated by a real person

Low BackMobilityEarly

Standing Backward Bend

Provides a clinician-selected upright option for gently moving the lower back into extension.

Standing Backward Bend ending position demonstrated by a real person

Low BackMobilityEarly

Hands-and-Knees Tail Wag

Gently moves the lower trunk side to side while the hands-and-knees base remains stable.

Hands-and-Knees Tail Wag ending position demonstrated by a real person

Low BackMobilityFoundation

Quadruped Thread-the-Needle Rotation

Improves upper-trunk rotation by threading one arm beneath the body while the pelvis stays centered.

Quadruped Thread-the-Needle Rotation ending position demonstrated by a real person

Low BackStretchEarly

Child’s Pose Side Reach

Adds a gentle side-body stretch to a supported hips-back position.

Child’s Pose Side Reach ending position demonstrated by a real person

Low BackStrengthFunctional

Dead Bug Opposite Arm-and-Leg Reach

Challenges the trunk to remain stable while opposite limbs lengthen away from the body.

Dead Bug Opposite Arm-and-Leg Reach ending position demonstrated by a real person

Low BackStrengthFunctional

Bridge March

Progresses a bridge by briefly unloading one foot while the pelvis remains level.

Bridge March ending position demonstrated by a real person

Low BackStrengthFunctional

Full Side Plank

Progresses lateral trunk endurance using the forearm and stacked feet as the support points.

Full Side Plank ending position demonstrated by a real person

Low BackStrengthFunctional

Full Forearm Plank

Progresses trunk endurance using forearms and toes while maintaining a neutral body line.

Full Forearm Plank ending position demonstrated by a real person

Low BackStrengthFunctional

Half-Kneeling Band Anti-Rotation Press

Builds anti-rotation control from a half-kneeling base that reduces lower-body compensation.

Half-Kneeling Band Anti-Rotation Press ending position demonstrated by a real person

Low BackStrengthFunctional

Box Lift from Floor

Practices a controlled squat-and-hinge strategy for lifting a light object from the floor.

Box Lift from Floor ending position demonstrated by a real person

NeckStrengthFunctional

Supine Chin-Tuck Head Lift

Progresses deep-neck-flexor endurance by maintaining a chin tuck during a very small head lift.

Supine Chin-Tuck Head Lift ending position demonstrated by a real person

NeckStrengthFoundation

Hands-and-Knees Chin Tuck

Trains head-over-trunk control against gravity while the spine remains neutral.

Hands-and-Knees Chin Tuck ending position demonstrated by a real person

NeckStrengthFoundation

Side-Lying Neck Side-Bend Lift

Builds side-neck endurance by lifting the head only until it lines up with the trunk.

Side-Lying Neck Side-Bend Lift ending position demonstrated by a real person

NeckMobilityFoundation

Towel-Assisted Neck Rotation

Uses a towel to provide gentle clinician-prescribed assistance during neck rotation.

Towel-Assisted Neck Rotation ending position demonstrated by a real person

NeckStretchFoundation

Seated Scalene Stretch

Gently stretches the front-side neck while the shoulder on the stretching side remains anchored.

Seated Scalene Stretch ending position demonstrated by a real person

NeckStretchEarly

Seated Assisted Neck-Extensor Stretch

Uses the weight of the arms for a gentle clinician-selected stretch along the back of the neck.

Seated Assisted Neck-Extensor Stretch ending position demonstrated by a real person

NeckMobilityFoundation

Foam-Roller Upper-Back Extension

Improves upper-back extension while the hands support the head and the lower back stays controlled.

Foam-Roller Upper-Back Extension ending position demonstrated by a real person

NeckStrengthFunctional

Wall Chin Tuck with Arm Raise

Combines head retraction with a controlled arm raise while the trunk remains supported by the wall.

Wall Chin Tuck with Arm Raise ending position demonstrated by a real person

NeckStrengthFoundation

Seated Shoulder Shrug

Strengthens controlled shoulder elevation while the head and trunk remain centered.

Seated Shoulder Shrug ending position demonstrated by a real person

NeckMobilityFoundation

First-Rib Towel Mobilization

Uses a towel for gentle clinician-directed downward pressure during a small neck side bend.

First-Rib Towel Mobilization ending position demonstrated by a real person

HipStretchEarly

Seated Figure-Four Hip Stretch

Provides an upright option for gently stretching the back and outside of the hip.

Seated Figure-Four Hip Stretch ending position demonstrated by a real person

HipStretchFoundation

Supine Strap Inner-Thigh Stretch

Uses a strap to support the leg during a controlled outward motion that stretches the inner thigh.

Supine Strap Inner-Thigh Stretch ending position demonstrated by a real person

HipStrengthFoundation

Side-Lying Hip Adduction

Strengthens the inner thigh by lifting the lower leg while the upper leg is supported in front.

Side-Lying Hip Adduction ending position demonstrated by a real person

HipStrengthFunctional

Bent-Leg Copenhagen Side Plank

Builds inner-thigh and trunk strength with the top ankle supported while the lower leg stays bent and free.

Bent-Leg Copenhagen Side Plank ending position demonstrated by a real person

HipStrengthFoundation

Seated Band Hip External Rotation

Strengthens outward hip rotation while the thigh and pelvis remain supported in sitting.

Seated Band Hip External Rotation ending position demonstrated by a real person

HipStrengthFoundation

Supine Hip-Flexion Isometric Press

Strengthens the hip flexors without joint movement while a soft object makes the pressure change visible.

Supine Hip-Flexion Isometric Press ending position demonstrated by a real person

HipStrengthFunctional

Resistance-Band Monster Walk

Strengthens the hip muscles during controlled diagonal stepping against a loop band.

Resistance-Band Monster Walk ending position demonstrated by a real person

HipStrengthFunctional

Backward Diagonal Resistance-Band Walk

Strengthens the hips during controlled backward-diagonal travel against a loop band.

Backward Diagonal Resistance-Band Walk ending position demonstrated by a real person

HipStrengthFunctional

Supported Curtsy Lunge

Trains controlled hip loading as the free leg steps diagonally behind the working leg.

Supported Curtsy Lunge ending position demonstrated by a real person

HipStrengthFoundation

Wall Hip-Abduction Isometric

Activates the side hip by pressing the outer knee into a wall without moving the pelvis.

Wall Hip-Abduction Isometric ending position demonstrated by a real person

AnkleBalanceFoundation

Supported Heel-to-Toe Weight Shift

Practices a controlled shift from heel loading toward the forefoot without taking a step.

Supported Heel-to-Toe Weight Shift ending position demonstrated by a real person

AnkleStretchFoundation

Slant-Board Calf Stretch

Uses an angled surface to provide a supported calf stretch with the knee straight.

Slant-Board Calf Stretch ending position demonstrated by a real person

AnkleStrengthFunctional

Eccentric Heel Lowering from Step

Strengthens the calf during a slow heel-lowering phase from the edge of a step.

Eccentric Heel Lowering from Step ending position demonstrated by a real person

AnkleStrengthFoundation

Supported Bent-Knee Calf Raise

Emphasizes the soleus by lifting the heels while both knees remain softly bent.

Supported Bent-Knee Calf Raise ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Balance on Foam

Challenges ankle reactions on a compliant surface while stable support remains immediately available.

Supported Single-Leg Balance on Foam ending position demonstrated by a real person

AnkleBalanceFoundation

Supported Tandem Stance

Builds balance in a heel-to-toe stance before progressing to tandem walking.

Supported Tandem Stance ending position demonstrated by a real person

AnkleBalanceFunctional

Lateral Step-Over

Practices controlled side stepping over a low obstacle without catching the toes or losing alignment.

Lateral Step-Over ending position demonstrated by a real person

AnkleStrengthFunctional

Double-Leg Pogo Hops

Develops low-level elastic ankle control using small symmetrical hops when cleared by a clinician.

Double-Leg Pogo Hops ending position demonstrated by a real person

AnkleStrengthFunctional

Forward-and-Back Line Hops

Progresses ankle power and directional control with small two-foot hops after the patient has been cleared for impact exercise.

Forward-and-Back Line Hops ending position demonstrated by a real person

AnkleStrengthFoundation

Seated Marble Pickups

Strengthens the small foot muscles by grasping and moving lightweight objects with the toes.

Seated Marble Pickups ending position demonstrated by a real person

KneeMobilityFoundation

Stationary-Bike Knee Rocking

Uses partial pedal arcs to move the knee comfortably before a full cycling revolution is available.

Stationary-Bike Knee Rocking ending position demonstrated by a real person

KneeMobilityEarly

Clinician-Directed Medial Patellar Glide

Uses light fingertip guidance to move the kneecap gently toward the midline only after a clinician or surgeon has cleared this direction and timing.

Clinician-Directed Medial Patellar Glide ending position demonstrated by a real person

KneeBalanceEarly

Supported Standing Knee Weight Shift

Reintroduces controlled body-weight acceptance through the working leg with both feet on the floor and support nearby.

Supported Standing Knee Weight Shift ending position demonstrated by a real person

KneeBalanceFoundation

Supported Alternating High-Knee March

Practices continuous side-to-side weight transfer and alternating foot clearance for walking rather than holding a static balance position.

Supported Alternating High-Knee March ending position demonstrated by a real person

KneeBalanceFunctional

Supported Backward Walking

Practices controlled backward steps that challenge knee extension, balance, and lower-extremity coordination.

Supported Backward Walking ending position demonstrated by a real person

KneeStrengthFunctional

Bilateral Leg Press

Strengthens coordinated hip and knee extension through a clinician-selected closed-chain range.

Bilateral Leg Press ending position demonstrated by a real person

KneeStrengthFunctional

Rehabilitation Sled Push

Builds coordinated leg drive during a supported forward walking task with clinician-selected resistance.

Rehabilitation Sled Push ending position demonstrated by a real person

KneeStrengthFunctional

Seated Rolling-Stool Hamstring Pull

Strengthens the hamstrings as one heel pulls a stable rolling stool forward through a controlled knee-bending motion.

Seated Rolling-Stool Hamstring Pull ending position demonstrated by a real person

KneeBalanceFunctional

Supported Forward Hurdle Step-Over

Practices clearing a low obstacle while the stance knee controls the body during forward stepping.

Supported Forward Hurdle Step-Over ending position demonstrated by a real person

KneeBalanceFunctional

Controlled Lateral Shuffle

Develops controlled lateral movement and knee alignment before faster change-of-direction tasks.

Controlled Lateral Shuffle ending position demonstrated by a real person

ShoulderMobilityEarly

Supine Cane-Assisted Press and Reach

Uses the stronger arm and a cane to assist elbow straightening followed by a small upward reach of both shoulder blades while the back remains supported.

Supine Cane-Assisted Press and Reach ending position demonstrated by a real person

ShoulderMobilityEarly

Standing Cane-Assisted Shoulder Extension

Uses both hands on a cane behind the body to assist gentle backward shoulder motion.

Standing Cane-Assisted Shoulder Extension ending position demonstrated by a real person

ShoulderMobilityFoundation

Supine Cane-Assisted External Rotation at 90°

Uses a cane to assist clinician-selected external rotation while the upper arm is supported at shoulder height.

Supine Cane-Assisted External Rotation at 90° ending position demonstrated by a real person

ShoulderStrengthFoundation

Side-Lying Shoulder Abduction

Strengthens controlled arm lifting out to the side while side-lying limits trunk compensation.

Side-Lying Shoulder Abduction ending position demonstrated by a real person

ShoulderStrengthEarly

Wall Shoulder-Extension Isometric

Activates the shoulder extensors against an immovable wall without visible joint motion.

Wall Shoulder-Extension Isometric ending position demonstrated by a real person

ShoulderStrengthEarly

Wall Shoulder External-Rotation Isometric

Activates the external rotators with the elbow at the side and no shoulder movement.

Wall Shoulder External-Rotation Isometric ending position demonstrated by a real person

ShoulderStrengthEarly

Wall Shoulder Internal-Rotation Isometric

Activates the internal rotators with the elbow beside the body and the shoulder held still.

Wall Shoulder Internal-Rotation Isometric ending position demonstrated by a real person

ShoulderStrengthFunctional

Standing Resistance-Band Chest Press

Strengthens forward pushing while the trunk remains upright against elastic resistance.

Standing Resistance-Band Chest Press ending position demonstrated by a real person

ShoulderStrengthFoundation

Resistance-Band Dynamic Hug

Strengthens the serratus anterior by wrapping the shoulder blades forward during a controlled hugging motion.

Resistance-Band Dynamic Hug ending position demonstrated by a real person

ShoulderStrengthFunctional

Band Shoulder External Rotation at 90°

Strengthens external rotation with the upper arm supported in an elevated functional position.

Band Shoulder External Rotation at 90° ending position demonstrated by a real person

KneeStrengthFunctional

Assisted Nordic Hamstring Lower

Builds high-level hamstring control during a clinician-scaled forward lowering task.

Assisted Nordic Hamstring Lower ending position demonstrated by a real person

KneeStrengthFunctional

Supported Reverse Nordic Lean

Strengthens the quadriceps while the body leans backward as one unit from a supported kneeling position.

Supported Reverse Nordic Lean ending position demonstrated by a real person

KneeStrengthFunctional

Decline-Board Squat

Provides clinician-directed quadriceps loading from a heel-elevated squat position.

Decline-Board Squat ending position demonstrated by a real person

KneeStrengthFoundation

Seated Knee-Extension Isometric

Builds quadriceps force at a clinician-selected knee angle without allowing the lower leg to move.

Seated Knee-Extension Isometric ending position demonstrated by a real person

KneeStrengthFunctional

Controlled Squat Jump

Develops symmetrical takeoff and landing mechanics after the patient is cleared for impact exercise.

Controlled Squat Jump ending position demonstrated by a real person

KneeStrengthFunctional

Low Box Jump-Up

Progresses two-leg power by jumping onto a low stable platform under clinician supervision or clearance.

Low Box Jump-Up ending position demonstrated by a real person

KneeBalanceFunctional

Low-Step Drop Landing

Trains controlled force absorption after stepping from a low platform when impact activity is appropriate.

Low-Step Drop Landing ending position demonstrated by a real person

KneeStrengthFunctional

Supported Half-Kneeling to Stand

Practices the half-kneeling phase of a floor transfer when kneeling and rising from the floor have been cleared by a clinician.

Supported Half-Kneeling to Stand ending position demonstrated by a real person

KneeBalanceFunctional

Lateral Bound and Stick

Develops side-to-side propulsion and deceleration with a deliberate stable landing.

Lateral Bound and Stick ending position demonstrated by a real person

KneeBalanceFunctional

Forward-Lean Running Step Catch

Practices one controlled running-style step from an ankle-driven forward lean after return-to-running clearance.

Forward-Lean Running Step Catch ending position demonstrated by a real person

ShoulderStrengthFunctional

Band Shoulder Internal Rotation with Elbow Support

Strengthens shoulder internal rotation while a padded surface stabilizes the elbow at a comfortable height slightly below the shoulder.

Band Shoulder Internal Rotation with Elbow Support ending position demonstrated by a real person

ShoulderStrengthFunctional

Seated Dumbbell Overhead Press

Builds clinician-cleared overhead pressing strength from a supported seated position.

Seated Dumbbell Overhead Press ending position demonstrated by a real person

ShoulderStrengthFunctional

Half-Kneeling Landmine Press

Strengthens a supported diagonal press along the fixed path of a landmine bar.

Half-Kneeling Landmine Press ending position demonstrated by a real person

ShoulderStrengthFunctional

Resistance-Loop Wall Clock

Challenges the shoulder blades to remain controlled as one hand reaches to several wall targets against a loop band.

Resistance-Loop Wall Clock ending position demonstrated by a real person

ShoulderStrengthFoundation

Standing Resistance-Band Shoulder Flexion

Strengthens a straight-arm forward raise against light elastic resistance through a clinician-selected range.

Standing Resistance-Band Shoulder Flexion ending position demonstrated by a real person

ShoulderBalanceFoundation

Wall Shoulder Weight Shifts

Introduces controlled side-to-side loading through both arms while the wall supports body weight.

Wall Shoulder Weight Shifts ending position demonstrated by a real person

ShoulderStrengthFunctional

Band Diagonal Reach to Opposite Shoulder

Strengthens a low-to-high reach that finishes across the body near the opposite shoulder.

Band Diagonal Reach to Opposite Shoulder ending position demonstrated by a real person

ShoulderStrengthFunctional

Band Diagonal Reach Up and Out

Strengthens a low-to-high reach from the opposite hip toward an open overhead position.

Band Diagonal Reach Up and Out ending position demonstrated by a real person

ShoulderStrengthFoundation

Standing Resistance-Band Shoulder Adduction

Strengthens pulling the arm toward the body from a modest outward starting position without using an overhead carry.

Standing Resistance-Band Shoulder Adduction ending position demonstrated by a real person

ShoulderBalanceFunctional

Shoulder-Height Wall Ball Dribble

Develops quick low-amplitude shoulder control by repeatedly tapping a light ball against a wall.

Shoulder-Height Wall Ball Dribble ending position demonstrated by a real person

Low BackMobilityEarly

Supine 90/90 Diaphragmatic Breathing

Uses supported hips and slow breathing to reduce unnecessary trunk tension and practice expansion through the lower ribs.

Supine 90/90 Diaphragmatic Breathing ending position demonstrated by a real person

Low BackStrengthEarly

Supine Abdominal Brace with Arm Lowering

Challenges the trunk to stay supported while one straight arm lowers overhead without adding leg motion.

Supine Abdominal Brace with Arm Lowering ending position demonstrated by a real person

Low BackStrengthFoundation

Abdominal Brace with Heel Slide

Challenges the trunk to remain steady while one leg lengthens along the floor.

Abdominal Brace with Heel Slide ending position demonstrated by a real person

Low BackStrengthFoundation

Tabletop Hand-to-Knee Isometric Press

Builds trunk tension without spinal movement by pressing one hand and the opposite knee into each other.

Tabletop Hand-to-Knee Isometric Press ending position demonstrated by a real person

Low BackStrengthEarly

Hands-and-Knees Single-Arm Reach

Builds a stable hands-and-knees base while one arm reaches forward independently.

Hands-and-Knees Single-Arm Reach ending position demonstrated by a real person

Low BackStrengthEarly

Hands-and-Knees Leg Slide

Introduces leg movement from hands and knees while the foot remains supported on the floor.

Hands-and-Knees Leg Slide ending position demonstrated by a real person

Low BackStrengthFunctional

Hands-and-Knees Hover Hold

Builds whole-trunk endurance by hovering the knees slightly above the floor from a stable hands-and-knees position.

Hands-and-Knees Hover Hold ending position demonstrated by a real person

Low BackStrengthFunctional

Wall Plank March

Challenges upright trunk control by briefly lifting one foot while the forearms are supported on a wall.

Wall Plank March ending position demonstrated by a real person

Low BackStrengthFunctional

Half-Kneeling Resistance-Band Chop

Trains controlled diagonal force from a half-kneeling base while the trunk and pelvis remain organized.

Half-Kneeling Resistance-Band Chop ending position demonstrated by a real person

Low BackStrengthFunctional

Standing Resistance-Band Diagonal Lift

Builds coordinated trunk control while the arms move from a low position to a high diagonal.

Standing Resistance-Band Diagonal Lift ending position demonstrated by a real person

NeckStretchEarly

Supine Base-of-Skull Towel Stretch

Uses a towel cradle and a small nod to create a gentle stretch at the base of the skull.

Supine Base-of-Skull Towel Stretch ending position demonstrated by a real person

NeckStretchFoundation

Seated Front-Side Neck Stretch

Gently lengthens the prominent front-side neck muscle with a small combined turn and tilt.

Seated Front-Side Neck Stretch ending position demonstrated by a real person

NeckStrengthFoundation

Wall Chin Tuck with Head Lift-Off

Progresses a wall-supported chin tuck by briefly holding the same head position away from the wall.

Wall Chin Tuck with Head Lift-Off ending position demonstrated by a real person

NeckMobilityEarly

Seated Slouch-to-Tall Posture Reset

Practices moving from a relaxed slouch into a comfortable stacked sitting posture without holding a rigid pose.

Seated Slouch-to-Tall Posture Reset ending position demonstrated by a real person

NeckMobilityEarly

Supine Base-of-Skull Ball Release

Uses two soft massage balls to provide gentle stationary pressure beneath the base of the skull without moving the neck.

Supine Base-of-Skull Ball Release ending position demonstrated by a real person

NeckStretchFoundation

Seated Upper-Back Flexion Stretch

Creates a gentle stretch between the shoulder blades while the pelvis remains supported on a chair.

Seated Upper-Back Flexion Stretch ending position demonstrated by a real person

NeckBalanceFoundation

Laser-Guided Head Position Return

Trains awareness of neutral head position by returning a head-mounted laser to a visual target after a small movement.

Laser-Guided Head Position Return ending position demonstrated by a real person

NeckBalanceFunctional

Laser-Guided Neck Maze

Challenges smooth head control by tracing a simple wall pattern with a head-mounted laser.

Laser-Guided Neck Maze ending position demonstrated by a real person

NeckBalanceFunctional

Supported Walking with Side-to-Side Head Turns

Integrates comfortable head turning with walking in a clear supported lane.

Supported Walking with Side-to-Side Head Turns ending position demonstrated by a real person

NeckBalanceFunctional

Supported Walking with Up-and-Down Head Movements

Combines walking with small upward and downward gaze changes after an appropriate balance screen.

Supported Walking with Up-and-Down Head Movements ending position demonstrated by a real person

Low BackMobilityFoundation

Seated Therapy-Ball Side-to-Side Shift

Practices one clearly defined side-to-side pelvic movement while the feet and hand support provide a broad base.

Seated Therapy-Ball Side-to-Side Shift ending position demonstrated by a real person

Low BackBalanceFunctional

Seated Therapy-Ball March

Challenges trunk control by briefly unloading one foot while sitting on a therapy ball.

Seated Therapy-Ball March ending position demonstrated by a real person

Low BackStrengthFunctional

Kneeling Therapy-Ball Rollout

Challenges the trunk to remain in one line while the forearms roll a therapy ball a short distance away.

Kneeling Therapy-Ball Rollout ending position demonstrated by a real person

Low BackStrengthFunctional

Bridge Heel Walkout

Progresses bridge endurance by taking short alternating heel steps while the pelvis remains lifted and level.

Bridge Heel Walkout ending position demonstrated by a real person

Low BackStrengthFoundation

Prone Trunk Extension

Strengthens the muscles behind the trunk using a small active chest lift without assistance from the arms.

Prone Trunk Extension ending position demonstrated by a real person

Low BackStrengthFunctional

Incline Plank Shoulder Tap

Challenges the trunk to resist rotation while one hand briefly leaves an elevated surface.

Incline Plank Shoulder Tap ending position demonstrated by a real person

Low BackStrengthFunctional

Tall-Kneeling Resistance-Band Pulldown

Builds trunk control while both arms pull down from an overhead band anchor.

Tall-Kneeling Resistance-Band Pulldown ending position demonstrated by a real person

Low BackStrengthFoundation

Standing Resistance-Band Side Bend

Strengthens controlled side bending against elastic resistance while the pelvis stays centered.

Standing Resistance-Band Side Bend ending position demonstrated by a real person

Low BackStrengthFoundation

Seated Resistance-Band Trunk Rotation

Strengthens controlled trunk rotation while sitting keeps the pelvis and feet supported.

Seated Resistance-Band Trunk Rotation ending position demonstrated by a real person

Low BackStrengthFunctional

Bear-Hug Carry

Builds upright carrying endurance while a soft load stays centered against the chest instead of overhead or at one side.

Bear-Hug Carry ending position demonstrated by a real person

NeckMobilityFoundation

Seated Median-Nerve Slider

Coordinates gentle head and arm motions to slide the median nerve without holding a nerve stretch.

Seated Median-Nerve Slider ending position demonstrated by a real person

NeckMobilityFoundation

Seated Ulnar-Nerve Slider

Uses a gentle coordinated arm and head sequence to slide the ulnar nerve without sustaining tension.

Seated Ulnar-Nerve Slider ending position demonstrated by a real person

NeckMobilityFoundation

Standing Radial-Nerve Slider

Coordinates small shoulder, wrist, and head motions to slide the radial nerve without forcing a stretch.

Standing Radial-Nerve Slider ending position demonstrated by a real person

NeckStrengthFoundation

Wall-Lean Neck-Alignment Hold

Builds endurance for holding the head in line with the trunk during a supported standing wall lean.

Wall-Lean Neck-Alignment Hold ending position demonstrated by a real person

NeckStrengthFoundation

Supine Chin Tuck with Arm Press

Combines a small chin tuck with a downward arm press while the head and trunk remain supported.

Supine Chin Tuck with Arm Press ending position demonstrated by a real person

NeckMobilityEarly

Upper-Shoulder Ball Release at Wall

Uses gentle wall pressure from a soft ball to address a clinician-selected tender area above the shoulder blade.

Upper-Shoulder Ball Release at Wall ending position demonstrated by a real person

NeckStretchFoundation

Kneeling Upper-Back Extension Stretch

Uses forearm support on a bench to open the upper back while the neck remains in a comfortable neutral position.

Kneeling Upper-Back Extension Stretch ending position demonstrated by a real person

NeckMobilityFoundation

Seated Upper-Back Side Bend

Moves the upper trunk sideways over a supported pelvis while the neck follows comfortably.

Seated Upper-Back Side Bend ending position demonstrated by a real person

NeckStretchFoundation

Supine Towel-Roll Chest Opener

Uses a lengthwise towel roll to support the upper back during a gentle low-angle chest-opening position.

Supine Towel-Roll Chest Opener ending position demonstrated by a real person

NeckStrengthFunctional

Front-Rack Carry with Chin Tuck

Builds upright head and upper-trunk endurance while carrying two light weights near the shoulders.

Front-Rack Carry with Chin Tuck ending position demonstrated by a real person

HipMobilityEarly

Supine Hip-Abduction Slide

Restores gentle outward hip motion while the floor supports the weight of the leg.

Supine Hip-Abduction Slide ending position demonstrated by a real person

HipMobilityFoundation

Prone Hip-Rotation Windshield Wiper

Moves the hip through controlled rotation while the thigh and pelvis remain supported.

Prone Hip-Rotation Windshield Wiper ending position demonstrated by a real person

HipMobilityFoundation

Supported Hip Gate Step

Practices clearing a low obstacle by opening the hip while hand support reduces balance demand.

Supported Hip Gate Step ending position demonstrated by a real person

HipMobilityFoundation

Supported Kneeling-to-Half-Kneeling Transition

Builds controlled hip motion for moving between tall kneeling and half kneeling.

Supported Kneeling-to-Half-Kneeling Transition ending position demonstrated by a real person

HipStrengthFoundation

Seated 90/90 Front-Foot Lift-Off

Builds active control at the front hip from a supported 90/90 sitting position without moving the knee.

Seated 90/90 Front-Foot Lift-Off ending position demonstrated by a real person

HipStretchFoundation

Standing Cross-Over Lateral Hip Stretch

Creates a gentle stretch along the outside of the hip using a supported cross-over stance.

Standing Cross-Over Lateral Hip Stretch ending position demonstrated by a real person

HipStrengthEarly

Hooklying Hip-Abduction Belt Isometric

Activates both outer hips against a fixed belt without requiring visible hip motion.

Hooklying Hip-Abduction Belt Isometric ending position demonstrated by a real person

HipStrengthEarly

Prone Heel-Squeeze Isometric

Activates the back and outer hip muscles without moving the hips through a large range.

Prone Heel-Squeeze Isometric ending position demonstrated by a real person

HipStrengthFunctional

Side Plank with Top-Leg Hip Abduction

Combines lateral trunk endurance with controlled lifting of the top leg.

Side Plank with Top-Leg Hip Abduction ending position demonstrated by a real person

HipMobilityFoundation

Supine Sciatic Nerve Slider

Uses coordinated knee and ankle motion to glide the sciatic nerve without holding a strong stretch.

Supine Sciatic Nerve Slider ending position demonstrated by a real person

AnkleMobilityEarly

Seated Foot-Roller Mobilization

Uses gentle seated pressure over a smooth roller to address stiffness along the sole without forcing toe motion.

Seated Foot-Roller Mobilization ending position demonstrated by a real person

AnkleStrengthEarly

Seated Ankle Dorsiflexion Strap Isometric

Activates the muscles that lift the foot against a fixed strap without visible ankle motion.

Seated Ankle Dorsiflexion Strap Isometric ending position demonstrated by a real person

AnkleStrengthEarly

Seated Ankle Plantarflexion Strap Isometric

Activates the calf against a fixed strap while the foot remains in a neutral seated position.

Seated Ankle Plantarflexion Strap Isometric ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Balance with Eyes Closed

Progresses balance by briefly removing visual input while firm hand support remains immediately available.

Supported Single-Leg Balance with Eyes Closed ending position demonstrated by a real person

AnkleStrengthFoundation

Band Great-Toe Press-Down

Strengthens the big toe and medial arch against light elastic resistance.

Band Great-Toe Press-Down ending position demonstrated by a real person

AnkleStrengthFoundation

Stabilized Great-Toe Lift

Trains the big toe to lift independently while a light band provides a tactile cue to keep the forefoot and other toes grounded.

Stabilized Great-Toe Lift ending position demonstrated by a real person

AnkleStrengthEarly

Seated Lesser-Toe Press-Down

Builds independent pressure through the four lesser toes while the big toe and foot tripod remain steady.

Seated Lesser-Toe Press-Down ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Balance with Trunk Turn

Challenges the standing ankle to maintain a quiet base during one small upper-body turn.

Supported Single-Leg Balance with Trunk Turn ending position demonstrated by a real person

AnkleStrengthFoundation

Mid-Range Calf-Raise Isometric Hold

Builds sustained calf capacity in a controlled mid-height heel-rise position.

Mid-Range Calf-Raise Isometric Hold ending position demonstrated by a real person

AnkleMobilityFoundation

Seated Calf Foam-Roll Mobilization

Uses controlled body movement over a foam roller to address calf stiffness without weight bearing through the foot.

Seated Calf Foam-Roll Mobilization ending position demonstrated by a real person

HipMobilityFoundation

Self-Assisted Hip Long-Axis Distraction

Uses a clinician-approved anchored strap to apply gentle lengthwise unloading without twisting the knee.

Self-Assisted Hip Long-Axis Distraction ending position demonstrated by a real person

HipStretchFoundation

Supine Hip Internal-Rotation Stretch

Gently moves one hip into internal rotation while the trunk remains supported.

Supine Hip Internal-Rotation Stretch ending position demonstrated by a real person

HipStrengthFoundation

Prone Hip Internal-Rotation Strap Isometric

Strengthens inward hip rotation against a fixed strap while the pelvis and thighs remain supported.

Prone Hip Internal-Rotation Strap Isometric ending position demonstrated by a real person

HipStrengthFoundation

Standing Knee-Drive Wall Isometric

Strengthens the hip flexors without visible joint motion while a padded knee contact and hand support improve stability.

Standing Knee-Drive Wall Isometric ending position demonstrated by a real person

HipStrengthFoundation

Standing Straight-Leg Wall Press

Activates the gluteals isometrically by pressing the padded sole backward into a wall without arching the spine.

Standing Straight-Leg Wall Press ending position demonstrated by a real person

HipStrengthFoundation

Side-Lying Reverse Clamshell

Strengthens hip internal rotation by lifting the top foot while the knees remain together.

Side-Lying Reverse Clamshell ending position demonstrated by a real person

HipStrengthFoundation

Side-Lying Hip Flexion-Extension Sweep

Challenges the outer hip to hold the leg level while it moves forward and backward.

Side-Lying Hip Flexion-Extension Sweep ending position demonstrated by a real person

HipStrengthFoundation

Seated Foot Clearance over Low Obstacle

Builds seated hip-flexor control by clearing one low obstacle without leaning or dragging the foot.

Seated Foot Clearance over Low Obstacle ending position demonstrated by a real person

HipMobilityFoundation

Supported Standing Hip External-Rotation Pivot

Practices controlled outward hip rotation with the entire foot supported on a low-friction surface so the knee does not twist over a fixed foot.

Supported Standing Hip External-Rotation Pivot ending position demonstrated by a real person

HipBalanceFunctional

Supported Lateral Step and Hold

Trains the hip to accept a controlled sideways step without the impact of a hop.

Supported Lateral Step and Hold ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Crossover Step Drill

Practices controlled crossover foot placement at walking speed while a rail limits balance demand.

Supported Crossover Step Drill ending position demonstrated by a real person

AnkleStrengthEarly

Ankle Inversion Wall Isometric

Activates the ankle invertors without joint motion by pressing the inside of the forefoot into a padded wall.

Ankle Inversion Wall Isometric ending position demonstrated by a real person

AnkleStrengthEarly

Ankle Eversion Wall Isometric

Activates the ankle evertors without joint motion by pressing the outside of the forefoot into a padded wall.

Ankle Eversion Wall Isometric ending position demonstrated by a real person

AnkleBalanceFoundation

Supported Wobble-Board Diagonal Tilt

Trains a defined diagonal board motion that can be shown clearly with a level start and one tilted endpoint.

Supported Wobble-Board Diagonal Tilt ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Balance with Head Turns

Progresses single-leg balance by adding slow head motion while stable support remains within reach.

Supported Single-Leg Balance with Head Turns ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Balance with Ball Toss

Adds a light hand task to single-leg stance while a counter and partner or wall provide a controlled setup.

Supported Single-Leg Balance with Ball Toss ending position demonstrated by a real person

AnkleBalanceFunctional

Side-to-Side Line Hops

Develops low-level side-to-side ankle power after basic hopping has been cleared.

Side-to-Side Line Hops ending position demonstrated by a real person

AnkleBalanceFunctional

Supported Single-Leg Pogo Hops

Progresses elastic calf loading from two legs to small supported hops on one leg.

Supported Single-Leg Pogo Hops ending position demonstrated by a real person

AnkleBalanceFunctional

Forward Hop and Stick

Trains controlled absorption and balance after a short forward hop.

Forward Hop and Stick ending position demonstrated by a real person

AnkleStretchFoundation

Supported Standing Toe-Extension Stretch

Gently stretches the underside of the toes and forefoot with the rear toe pads supported on a soft surface.

Supported Standing Toe-Extension Stretch ending position demonstrated by a real person

Build a betterhome program.

Quadriceps Set

How to perform

Supine Heel Slide

Straight Leg Raise

Short Arc Quad

Seated Knee Extension

Band Terminal Knee Extension

Bridge

Clamshell

Side-Lying Hip Abduction

Prone Hamstring Curl

Standing Calf Raise

Standing Calf Stretch

Standing Hamstring Stretch

Standing Quadriceps Stretch

Sit to Stand

Supported Mini Squat

Wall Sit

Forward Step-Up

Lateral Step-Down

Single-Leg Balance

Shoulder Pendulum

Supine Cane-Assisted Shoulder Flexion

Bilateral Seated Shoulder Table Slide

Cane-Assisted Shoulder External Rotation

Cross-Body Shoulder Stretch

Standing Scapular Retraction

Resistance-Band Row

Band Shoulder External Rotation at Side

Band Shoulder Internal Rotation

Wall Push-Up

Supine Pelvic Tilt

Lower Trunk Rotation

Single Knee to Chest

Cat–Cow

Child’s Pose Rock-Back

Supine Abdominal Brace

Bent-Knee Fallout

Supine March

Bird Dog

Dowel Hip Hinge

Seated Chin Tuck

Supine Deep Neck Flexor Nod

Seated Cervical Rotation

Seated Cervical Side Bend

Upper Trapezius Stretch

Levator Scapulae Stretch

Cervical Flexion Isometric

Cervical Extension Isometric

Cervical Side-Bend Isometric

Seated Thoracic Extension

Half-Kneeling Hip Flexor Stretch

Supine Figure-Four Stretch

Seated Butterfly Stretch

Prone Hip Extension

Quadruped Hip Extension

Quadruped Fire Hydrant

Seated Band Hip Abduction

Standing Band Hip Abduction

Lateral Band Walk

Standing Hip Hike

Seated Ankle Pumps

Seated Ankle Inversion and Eversion

Knee-to-Wall Dorsiflexion

Bent-Knee Soleus Stretch

Band Ankle Dorsiflexion

Band Ankle Plantarflexion

Band Ankle Inversion

Band Ankle Eversion

Seated Short-Foot Arch Doming

Tandem Walking

Heel-Prop Knee Extension

Supine Hamstring Set

Seated Band Hamstring Curl

Supported Split Squat

Supported Reverse Lunge

Supported Lateral Lunge

Lateral Step-Up

Single-Leg Squat toward Chair

Build a better
home program.