Exercise Library & Program Builder

Glide the chin straight back — a gentle double chin — eyes level. This decompresses the lower neck where pinched nerves live. Hold 5 seconds; 10 repetitions. Arm pain easing toward the neck = the right direction.

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▶You're Doing Chin Tucks WRONG | Physical Therapist Teaches The Correct Way — Rehab and Revive · 00:03:31

▶How to do the chin tuck exercise and neck retraction by chiropractor in Toronto Dr. Byron Mackay — Transform Chiropractic · 00:02:36

Lying with knees bent, nod the chin gently toward the throat — a tiny “yes” — without lifting the head. This wakes the deep stabilizers that support arthritic segments. Hold 10 seconds; 10 reps.

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▶Deep neck flexor nod in supine — Venture Rehabilitation Sciences Group · 00:01:02

▶How to do a Supine Deep Neck Flexor Upper Cervical Nod - Posture and Strength - Wellen — Wellen · 00:01:22

Turn the head 45° and look down toward your pocket; the hand adds gentle weight. Hold 20–30 seconds; 3 times each side.

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▶Levator Scapula Stretch - Ask Doctor Jo — AskDoctorJo · 00:00:41

▶Levator Scapulae Stretch — EmergeOrtho-Triangle Region · 00:00:45

Sitting tall, slowly look over one shoulder as far as comfortable. Hold 10–15 seconds; 5 times each direction.

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▶Cervical Dystonia Exercises for Neck Rotation | Start Here — Focus Physical Therapy · 00:05:00

▶FAST Neck Pain Relief! [5-Minute Follow-Along Stretches] — Tone and Tighten · 00:05:33

Side-lying with knees stacked, sweep the top arm open like a book, chest rotating to the ceiling, eyes following the hand. 8–10 slow openings per side.

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▶Open Book Stretch - Physical Therapy Exercises — TSAOG Orthopaedics & Spine · 00:01:00

▶Thoracic Rotation Open Book — Momentum Physical Therapy · 00:00:57

Hands behind the head, arch the upper back over the top of the chair’s backrest, chest to the ceiling. 10 slow arches — feel it between the shoulder blades, not in the low back.

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▶Seated thoracic extension | The MSK Physio — The Musculoskeletal Clinic · 00:02:57

▶Thoracic spine stretches in chair — Freedom Physical Therapy Services · 00:02:11

Ear toward one shoulder, gentle overpressure, other shoulder relaxed and low. Hold 20–30 seconds; 3 times each side.

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▶Upper Trapezius Stretch — EmergeOrtho-Triangle Region · 00:00:52

▶Physical Therapy: Upper Trap Stretch — Purdue Recreation & Wellness · 00:01:00

Reach one arm forward and the opposite leg back until level. Hips square, back flat — this trains the deep stabilizers that protect arthritic segments. Hold 5 seconds; 10 per side.

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▶Physical Therapy - Bird Dog Exercise — ChoosePT · 00:02:17

▶Bird Dog | B3 Physical Therapy — Cara Giusti, PT, DPT · 00:00:59

Squeeze the buttocks and lift the hips until shoulders, hips and knees form a line. Hold 5 seconds, lower with control. 10 repetitions.

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▶How to bridge correctly | Pursuit Physical Therapy — Pursuit Physical Therapy · 00:00:45

▶How to Do a Glute Bridge Exercise: A Guide from Physical Therapists — Hinge Health · 00:00:54

Round your back up like a cat, then let the belly sink while the chest lifts. Move slowly with your breath. 10 cycles.

CatCow

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▶How to perform a cat cow stretch for back pain — London Back Pain Clinic · 00:00:53

▶How to Do a Cat Cow Stretch: A Guide from Physical Therapists — Hinge Health · 00:01:02

Sit back onto your heels and reach forward, letting the back lengthen. A resting position between sets. Hold 30 seconds; 3 times.

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▶Child's Pose Stretch | B3 Physical Therapy — Cara Giusti, PT, DPT · 00:01:16

▶Child Pose — Baptist Health · 00:00:49

On your back, knees stacked over hips, low back gently pressed down. Slowly lower one arm overhead and stretch the opposite leg long until they hover, return, switch sides. 8–10 slow reps per side.

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▶Physical Therapy - Dead Bug Exercise — ChoosePT · 00:02:44

▶How to Do a Dead Bug: A Guide from Physical Therapists — Hinge Health · 00:01:12

Hug both knees toward the chest, letting the low back round gently — this opens the nerve passageways. Hold 20–30 seconds; repeat 3 times.

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▶Double Knee to Chest — Baptist Health · 00:00:42

▶Double Knees To Chest (DKTC) — FitLife Fitness, Aquatics and Physical Therapy · 00:00:32

Hold a dowel touching the back of the head, upper back and tailbone. Push the hips backward with a flat spine until you feel the hamstrings, then stand tall. 2–3 sets of 10.

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▶Hip Hinge with Dowel — Keep It Moving Physical Therapy & Wellness · 00:01:43

▶How To Do A Hip Hinge w/ A Dowel - Tangelo Health — Tangelo - Seattle Chiropractor + Rehab · 00:01:25

Lie with hands under the small of the back, one knee bent. Lift head and shoulders a few centimeters as one unit — no neck crunch — hold 8–10 seconds, breathe. 5 reps.

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▶McGill Curl Up - a Spine Sparing Abdominal Exercise — Physical Therapy & Hand Clinic of Hillsboro · 00:04:15

▶McGill “Big 3” - The Curl-up — Northern Nevada Chiropractic · 00:01:22

Lie face down 2–3 minutes, prop onto elbows 2–3 minutes, then press the chest up with hips staying on the mat — 10 gentle reps. If your leg pain retreats toward the spine, this is your exercise; if it spreads further down the leg, stop.

1 · On elbows2 · Press-up

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▶Mckenzie Back Extensions — Symmetry Physiotherapy · 00:01:32

▶McKenzie Extension Exercises for Back Pain & Sciatica Relief (Step-by-Step Guide) — Dr. Brandon Nevel · 00:03:13

Knees bent, feet flat: gently flatten the low back into the mat by tucking the pelvis, hold 5 seconds, relax. 10 slow reps.

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▶How to Do Pelvic Tilts: A Guide from Physical Therapists — Hinge Health · 00:00:59

▶Pelvic tilts — Canadian Chiropractic Guideline Initiative (CCGI) · 00:00:25

Prop on your forearm or hand with knees bent and stacked; lift the hips until head-to-knees forms a straight line. Hold 10–20 seconds, 3 rounds per side.

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▶Side plank on knees — East Coast Physio · 00:00:54

▶Hip - Side Plank on Knees — Anticipate Wellness and Physical Therapy · 00:01:38

For stenosis-type pain (worse standing, better sitting): pull one knee toward the chest until an easy stretch. Hold 20–30 seconds; 3 times each side.

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▶Single Knee to Chest Exercise — Coury & Buehler Physical Therapy · 00:00:49

▶Single knee to chest — Virginia Mason Franciscan Health · 00:00:55

Arm out at shoulder height. As the wrist bends back, tilt your head TOWARD that arm; as the wrist relaxes, tilt AWAY. The nerve glides without being yanked. 10–15 smooth cycles. Mild tingling that fades is fine; electric pain is not.

Wrist back · head towardWrist easy · head away

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▶Numb Hands or Tingling? 3 Nerve Glides That Fix Median, Ulnar & Radial Nerve Irritation — Rehab Science · 00:06:24

▶Median Nerve Glides or Nerve Flossing - Ask Doctor Jo — AskDoctorJo · 00:06:01

Holding behind the thigh, alternate smoothly: straighten the knee with the foot pointed — then bend the knee and pull the foot up. A gentle rhythmic slide, never a hard stretch. 10–15 slow cycles per side.

PointFlex

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▶Sciatic Nerve Flossing-How and When to Perform — Ortho Eval Pal with Paul Marquis PT · 00:02:33

▶Sciatic nerve sliding — Zang Physical Therapy · 00:01:17

Sitting tall, straighten the knee with the heel on the floor and draw the foot up toward you, then relax it down. Gentle rhythmic glides — 10 per side, never into sharp pain.

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▶How to Alleviate Tibial Nerve Pain (2 Nerve Mobilization Exercises) — Rehab Science · 00:07:10

▶Tibial Nerve Flossing - Ask Dr. Abelson — Dr. Brian Abelson · 00:03:41

Gently alternate: hand toward the shoulder while the head tilts toward it, then reach the arm out as the head tilts away. Smooth painless glides, never held — 10 per side.

AB

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▶3 Exercises for Cubital Tunnel Syndrome (Ulnar Nerve Rehab) — Rehab Science · 00:06:46

▶Ulnar Nerve Gliding/Sliding Exercise Video — Ortho Eval Pal with Paul Marquis PT · 00:02:02

Loop band above the knees, soften into a mini-squat, and take slow wide steps sideways keeping tension on the band. 2–3 sets of 10 steps each direction.

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▶Monster Walks / Lateral Walks / Side Steps - Exercise — McDonald Physical Therapy · 00:00:54

▶Side-Steps With Resistance Band – Your Exercise Solution (YES) — Arthritis Foundation · 00:01:22

Side-lying with knees bent and feet together, lift the top knee like a clamshell without rolling the pelvis back. 10–15 per side.

ClosedOpen

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▶Clamshell Exercise - Strengthen Gluteus Medius — PostureFlow · 00:04:20

▶Clam Exercise at Home Demonstration - Physical Therapy Exercises — TSAOG Orthopaedics & Spine · 00:01:52

Cross one ankle over the opposite knee and pull that thigh toward the chest until the buttock stretches. Hold 20–30 seconds; 3 times each side.

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▶Figure Four Stretch Variations - Physical Therapy Exercise — On the Move Physio · 00:00:57

▶Figure 4 stretching — Canadian Chiropractic Guideline Initiative (CCGI) · 00:00:48

Half-kneeling, tuck the tailbone and shift the hips forward until the front of the hip stretches. Stay tall. Hold 20–30 seconds; 3 times each side.

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▶Half Kneeling Hip Flexor Stretch | B3 Physical Therapy — Cara Giusti, PT, DPT · 00:01:11

▶Hip flexor stretching with post pelvic tilt | Pursuit Physical Therapy — Pursuit Physical Therapy · 00:00:36

Body in one straight line, lift the top leg to about 45° with toes forward, lower slowly. 10–15 per side.

StartLift

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▶Sidelying Leg Lift — Freedom Physical Therapy Services · 00:01:53

▶Pelvic health education Side lying leg lift — Sheffield Teaching Hospitals NHS Foundation Trust · 00:01:02

Loop a strap around the foot and raise the straight leg until the back of the thigh stretches. Hold 20–30 seconds; 3 times each side. If this brings tingling or electric pain, your “tight hamstring” may actually be an irritated sciatic nerve — switch to the sciatic slider instead.

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▶How to Perform the Hamstring Stretch with a Strap | Exercise Tutorial — Dr. Karen Thomas · 00:03:25

▶EZ Strap Stretches — Physical Therapy ACAC · 00:04:51

Feet shoulder-width, hips back, bend the knees about 45°, then stand tall. Knees track over the toes. 10–15 repetitions.

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▶Standing Mini Squat — Visiting Nurse Association Health Group · 00:01:00

▶Mini Squat — Intermountain Go · 00:01:08

From a firm chair with arms reaching forward, stand fully tall, pause, then lower back down over 3 slow seconds. 2–3 sets of 8–12.

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▶Sit-to-Stand - Covid Physical Therapy - Exercise — Covid Physical Therapy · 00:01:00

▶Sit to Stand — Baptist Health · 00:00:43

Holding a chair, bring one heel toward the buttock, knee pointing down, standing tall. Hold 20–30 seconds; 3 times each side.

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▶Exercise Library: Standing Quad Stretch — Andrea Trombley PT, DPT · 00:02:14

▶Quad Stretch- Standing (Orange County Physical Therapy) — Orange County Physical Therapy, OCPT · 00:01:06

Step fully up leading with the same leg, stand tall on top, then step down with control. 2–3 sets of 8–10 per side; a stair step works fine.

StepTop

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▶Step Up — BSR Physical Therapy · 00:00:31

▶Step Up Exercise | Osteoarthritis Physiotherapy — Cornerstone Physiotherapy · 00:00:13

One knee bent, the other leg straight. Tighten the thigh, lift the straight leg to the height of the bent knee, lower slowly. 10 per side.

StartLift

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▶Straight Leg Raise 3 Way Exercise Demonstration - Physical Therapy Exercises — TSAOG Orthopaedics & Spine · 00:01:53

▶Straight Leg Raise - Knee Rehab — [P]rehab · 00:01:18

Elbows bent 90° and pinned to your sides, rotate the forearms outward against the band. Slow out, slow back. 10–15 repetitions.

StartRotate out

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▶Standing Shoulder External Rotation with Theraband — Release Physical Therapy Washington DC · 00:01:02

▶Band Internal External Rotation — Blessing Health System · 00:00:45

Hold a towel behind the back, top hand over the shoulder, bottom hand behind the waist; the top hand gently pulls upward until a stretch. 20–30 seconds × 3, then switch roles.

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▶Unlock Flexibility with the Towel Stretch — Restore Plus Physical Therapy · 00:00:50

▶Towel Stretch for Internal Rotation — Baptist Health · 00:00:51

Draw one arm across the chest and hug above the elbow. Hold 20–30 seconds; 3 times each side.

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▶Cross body stretch | Ohio State Sports Medicine — Ohio State Wexner Medical Center · 00:01:05

▶Cross-Body Stretch — BSR Physical Therapy · 00:00:38

Forearm on the frame, elbow at shoulder height, step gently through. Hold 20–30 seconds; 3 times.

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▶Doorway Stretch — Baptist Health · 00:00:59

▶How To Perform Doorway Stretches For Neck Pain — Chiro Seattle · 00:01:02

Lean on a chair, let the sore arm hang heavy, and swing it in small relaxed circles. One minute each direction.

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▶How to Properly Perform Pendulum Exercises — The Physical Therapy Advisor · 00:02:11

▶Pendulum Exercises Done Correctly! — Ortho Eval Pal with Paul Marquis PT · 00:02:50

Arms straight out in a T, thumbs up. Squeeze the shoulder blades together as the arms lift. Hold 3 seconds; 10 reps.

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▶Prone T's Exercise — Hershey Rehab · 00:01:17

▶Prone T Exercise For Physical Therapy — Potomac Valley Orthopaedic Associates · 00:02:10

Elbows bent in a W, draw the elbows down and back toward the hips, blades gliding down and together. Hold 3 seconds; 10 reps.

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▶Prone I's, T's, Y's - Physical Therapy Excercises — TSAOG Orthopaedics & Spine · 00:02:04

▶Prone ITWYs for Shoulder - Ask Doctor Jo — AskDoctorJo · 00:01:26

Face down, arms overhead in a Y, thumbs up. Lift the arms a few inches by drawing the shoulder blades down and in — the single best lower-trapezius builder. Hold 3 seconds; 10 reps.

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▶Prone "Y" Exercise — Thrive Physical Therapy · 00:01:29

▶Prone Y's Exercise — Costa Mesa Physical Therapy · 00:00:34

At the top of a push-up (knees down is fine), keep the arms straight and push the floor away an extra inch so the upper back rounds slightly — this fires the serratus anterior that steers the shoulder blade. 10 slow reps.

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▶5 Points + Push Up Plus — Dr. Justin Lee, Doctor of Physical Therapy · 00:02:58

▶Push Up Plus — Cumberland Chiropractic and Sports Medicine · 00:01:18

Lie on the affected side, shoulder and elbow at 90°; use the other hand to gently press the forearm toward the floor until a stretch in the back of the shoulder. 20–30 seconds × 3.

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▶Sleeper Shoulder Stretch - Physical Therapy Exercises — TSAOG Orthopaedics & Spine · 00:01:00

▶Sleeper Stretch — EmergeOrtho-Triangle Region · 00:00:41

Forearms on the wall at shoulder height, slide up as high as comfortable, shoulders relaxed, then lower. 10 slow repetitions.

StartSlide up

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▶Wall slide:Huntington Physical Therapy (25703) — HPT Physical Therapy · 00:00:43

▶Exercises for Shoulder Pain: Wall Slides — BESS - British Elbow & Shoulder Society · 00:00:48

Forearm supported palm-down, small weight in hand. Lower the wrist slowly over 3–5 seconds; use the other hand to help lift it back up. 3 sets of 10–15, daily — mild ache during is acceptable, sharp pain is not.

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▶Eccentric Wrist Flexion & Extension — Dr. Christy Lee · 00:00:40

▶Eccentric Wrist Extensors — ChiroUp · 00:00:32

Loop a light band around the fingertips; spread the fingers open against it and return slowly. 2 sets of 12.

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▶Finger Extension with Band — Rehab My Patient · 00:00:47

▶Finger Extension - Theraband — Just one body · 00:02:08

Gently squeeze a soft ball or putty 3–5 seconds, then relax fully. 2 sets of 10 — keep it comfortable, never forced.

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▶Grip Strengthener For Elbow, Wrist, & Hand Problems - Honest Physical Therapist Review — El Paso Manual Physical Therapy · 00:10:23

▶How to Increase Grip Strength — The Senior Centered PT · 00:09:39

Move slowly through the sequence: fingers straight → hook fist → full fist → tabletop → back to straight. 5 slow rounds, a few times a day.

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▶Finger Tendon Glides for Hand Injury or Surgery - Ask Doctor Jo — AskDoctorJo · 00:02:44

▶Finger Tendon Glide — Baptist Health · 00:02:06

Touch the thumb tip to each fingertip in turn, making a round “O” each time. 5 slow rounds per hand.

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▶Isometric Thumb Opposition Table — Rehab My Patient · 00:00:49

▶7 Thumb Joint (CMC) Stretches & Exercises — AskDoctorJo · 00:05:13

Rest the thumb loosely inside the fingers, then tilt the fist gently toward the little-finger side until a mild stretch at the thumb side of the wrist. 15–20 seconds, 3 gentle repeats.

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▶Learn Exercises for Alleviating Wrist and Thumb Pain | Pain Science Physical Therapy — Pain Science Physical Therapy · 00:04:39

▶8 BEST Exercises to Relieve Thumb & Wrist Pain (De Quervain Tenosynovitis) | PT Time with Tim — PT Time with Tim · 00:08:32

Arm straight, palm down; gently draw the back of the hand downward until a stretch along the top of the forearm. Hold 20–30 seconds, 3 times per side.

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▶Wrist Extensor Strengthening Exercises — Restore Plus Physical Therapy · 00:01:00

▶Wrist Extensor Stretch with Elbow Extension - Ask Doctor Jo — AskDoctorJo · 00:00:27

Arm straight, palm up; with the other hand draw the fingers back until a gentle stretch along the forearm. Hold 20–30 seconds, 3 times per side.

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▶Wrist Flexor Stretch (standing with table) — FitLife Fitness, Aquatics and Physical Therapy · 00:00:50

▶Wrist Extensor Stretch — Baptist Health · 00:00:44

Band looped around the forefoot, anchored to the side. Turn the sole outward against the band and return slowly. 2–3 sets of 12–15 per side.

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▶Banded ankle eversion — Muscle Doctor · 00:02:24

▶Lateral Ankle Strength | Banded Eversion 🦶 | Doc Erik — Doc Erik · 00:00:53

Forefeet on a step edge, heels free. Rise up on the toes, then lower the heels slowly below the step over 3 seconds. 3 sets of 12–15, once or twice daily.

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▶Eccentric Heel Drop (achilles strengthening and mobility) — Black Bear Physical Therapy · 00:00:37

▶Single leg straight knee eccentric heel drops on a step for moderate lower leg, calf strengthening — Mountain Ridge Physical Therapy · 00:00:30

With a rolled towel under the toes (this tensions the arch), rise slowly onto the balls of the feet over 3 seconds, pause, lower over 3 seconds. 3 sets of 8–12, every other day — the proven plantar-fascia rebuilder.

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▶Heel Raise With Toes Extended On Towel — Sole Physical Therapy · 00:02:39

▶Towel Roll Calf Raises for Toe/Hallux Extension — Dr. Christy Lee · 00:00:30

Fingertips on a chair back, rise onto the balls of both feet, pause, lower with control. 10–15 repetitions.

StartRise

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▶Standing Heel Raises — Coury & Buehler Physical Therapy · 00:00:59

▶Standing Heel Raises Stretch - Physical Therapy Exercises — TSAOG Orthopaedics & Spine · 00:00:40

Ankle crossed over the knee, pull the toes back until the arch stretches. Hold 20–30 seconds; 3 times — especially before the first steps of the morning.

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▶Top Exercises and Stretches for Plantar Fasciitis by a Physical Therapist — Foothills Sports Medicine Physical Therapy · 00:02:25

▶Instant Foot Pain Relief! 5 Exercises To Fix Your Plantar Fasciitis — Tone and Tighten · 00:10:13

Seated, foot flat: dome the arch upward while the toes stay long and relaxed — as if shortening the foot. Hold 5 seconds; 10–15 reps per foot.

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▶Arch Lifts — Daniele Albert · 00:01:01

▶Short Foot Exercise — ALTA Physical Therapy & Pilates · 00:00:30

Stand tall beside a chair or counter, lift one foot, and balance 20–30 seconds — fingertips hover over the chair, touching only if needed. 3 rounds per side.

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▶Single Leg Balance Exercise — Coury & Buehler Physical Therapy · 00:00:57

▶4 Exercises to Improve Your Single Leg Stability and Balance — Rehab Science · 00:05:43

Same stance with the back knee softly bent, heel down — the stretch drops toward the Achilles. Hold 20–30 seconds; 3 times each side.

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▶How to Perform the Soleus Stretch — JAG Physical Therapy · 00:01:09

▶The 7 BEST Calf Muscle Strain Recovery Exercises & Stretches! | PT Time with Tim — PT Time with Tim · 00:06:17

Lean your back against a wall with feet a small step forward. Lift both forefeet toward the shins, lower slowly. 2–3 sets of 15–20.

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▶4 Tibialis Anterior Exercises — Rehab Science · 00:05:45

▶Tibialis Raise - Foot and Ankle stability exercise — Huw Darnell · 00:01:11

Barefoot, scrunch a towel toward you with the toes, re-flatten, repeat. About 2 minutes per foot.

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▶Towel Scrunches Exercise for Flat Feet Plantar Fasciitis and Toe strength — The Strong Angle · 00:01:08

▶How to Perform the Foot Towel Scrunch — Nottingham Physio · 00:00:38

Back leg straight, heel flat, lean in until the calf stretches. Hold 20–30 seconds; 3 times each side.

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▶How to Safley Stretch Your Calf Muscle | Wall Calf Stretch Straight | Physical Therapy — The Strong Angle · 00:01:00

▶Plantar Fascia Standing Calf Stretch (gastrocnemius and soleus muscles) — NHS Ayrshire & Arran · 00:01:18