Guided movements for pain relief & recovery
Showing 20 of 66 exercises
A seated stretch where you gently lean back over the top of a chair to arch your upper back. It helps loosen a stiff upper back after long sitting.
A standing push-up done against a wall. It builds strength in the chest, shoulders and arms with less load on the joints than a floor push-up.
A standing exercise where you lift one leg out to the side while holding a chair for support. It strengthens the muscles on the outer side of the hip.
A gentle neck exercise where you glide your head straight back over your shoulders. Also known as neck retraction or "double chin" exercise. It helps you sit and stand with your head in a better position.
A stretch for the back of the shoulder joint. It mainly stretches the Infraspinatus, Teres Minor and Posterior Deltoid, and the back of the shoulder joint capsule. It helps when turning the arm inward feels tight, for example reaching behind your back.
A stretch for the large muscle that runs from the lower back to the upper arm. Tight lats limit how high you can lift your arm and can pull the shoulders forward.
A stretch for the muscle that runs from the side of the neck to the top corner of the shoulder blade. It helps when one side of the neck feels stiff and turning the head is hard.
A stretch for the big chest muscle. It helps when the chest feels tight and the shoulders roll forward from desk work, driving or phone use. Also called the doorway chest stretch.
A stretch for the back of the shoulder, also called the cross-body or arm-across-chest stretch. It helps when the back of the shoulder feels tight from desk work, swimming or racket sports.
A stretch for the muscles between your shoulder blades and spine. It helps when your upper back feels tight or knotted from sitting hunched.
A stretch for the front of the shoulder and chest, also called the front deltoid stretch.
A gentle stretch for the muscle on the front of the upper arm. It helps when the arm feels tight after lifting, carrying or long desk work.
Triceps Stretch in Standing, also called the Standing Overhead Triceps Stretch or Overhead Arm Stretch, is a gentle stretch for the back of your upper arm. You raise one arm, bend the elbow and use your other hand to guide it gently behind your head.
The Kegel exercise, also known as Pelvic Floor Contraction exercise, is a gentle way to learn and strengthen the pelvic floor muscles. You lie on your back with knees bent and squeeze and lift the muscles around your private area, as if you are stopping wind and urine. Lying down is the easiest position to start in.
Sidelying Thoracic Rotation, also known as Open Book Thoracic Rotation, is a gentle exercise for mid-back movement. It helps you turn your upper body and stretch the front of your chest while your lower body stays still.
A gentle exercise done lying on your back with a soft ball between your knees. Squeezing the ball works the inner-thigh muscles while your body stays still.
A gentle core-control exercise done lying on your back. Moving one knee out to the side while keeping your pelvis still helps you practise control of your tummy, lower back and hips.
A gentle breathing exercise done lying on your back. It helps you practise slow breathing using your diaphragm and can help your body and pelvic floor relax.
A gentle stretch lying on your back with the soles of your feet together and knees relaxed out to the sides. Stretches the inner thighs and can help the pelvic floor relax with slow breathing.
A gentle floor stretch that opens the hips and inner thighs and eases tension in the lower back and pelvic floor. Done lying on the back with slow breathing.