Exercise library
Every exercise, explained step by step.
56 exercises used in PhysioDekho recovery programs, each with the method, sets and reps, and when to stop. General guidance only: your physiotherapist decides what is right for you.
Back
10 exercisesBird dog
Trains trunk control and balance
2 sets × 8 each side, 5 s holdHow to do itCat–camel
Gentle spinal mobility to ease morning stiffness
2 sets × 10 slow repsHow to do itDead bug
Core control without loading the spine
2 sets × 8 each sideHow to do itGlute bridge
Strengthens buttocks and hamstrings to support the spine
3 sets × 10 repsHow to do itGraded walking
Builds tolerance for everyday movement
1 sets × 10–30 min dailyHow to do itHip hinge with a stick
Teaches safe bending for lifting and daily tasks
2 sets × 10 repsHow to do itLower trunk rotation
Loosens the lower back and hips
2 sets × 8 each sideHow to do itPelvic tilt
Wakes up the deep abdominals and eases the lower back
2 sets × 10 reps, 5 s holdHow to do itSide plank on knees
Builds the side trunk muscles that steady the spine
2 sets × 3 each side, 10–20 sHow to do itSingle knee to chest
Stretches the lower back and buttock
2 sets × 3 each side, 20–30 sHow to do it
Neck
8 exercisesChin tuck
Activates the deep neck muscles and eases forward-head posture
3 sets × 10 reps, 5 s holdHow to do itFive-minute desk break
Breaks up long sitting so stiffness never builds
1 sets × Every hour of desk workHow to do itNeck rotation
Restores the ability to look over your shoulder
2 sets × 8 each sideHow to do itNeck side bend stretch
Eases tightness in the muscles on the side of the neck
2 sets × 3 each side, 20 sHow to do itShoulder blade squeeze
Strengthens the muscles that hold the shoulders back
3 sets × 10 reps, 5 s holdHow to do itThoracic extension over a chair
Opens the upper back that stiffens with sitting
2 sets × 10 repsHow to do itUpper trapezius stretch
Relieves the tight muscle between neck and shoulder
2 sets × 3 each side, 20–30 sHow to do itWall angel
Improves posture and shoulder mobility
2 sets × 8 repsHow to do it
Shoulder
10 exercisesBand external rotation
Strengthens the rotator cuff that keeps the shoulder centred
3 sets × 12 repsHow to do itBand row
Strengthens the upper back to support the shoulder
3 sets × 12 repsHow to do itDoorway chest stretch
Opens tight chest muscles that pull the shoulders forward
2 sets × 3 reps, 20–30 sHow to do itIsometric shoulder push into wall
Activates shoulder muscles without moving a painful joint
3 sets × 5 reps each direction, 5 sHow to do itPendulum swing
Relaxes a painful or stiff shoulder without muscle effort
2 sets × 1 minute each directionHow to do itProne Y raise
Strengthens the lower shoulder blade muscles
2 sets × 10 repsHow to do itScaption raise
Rebuilds lifting strength in the safest plane
3 sets × 10 repsHow to do itSleeper stretch
Loosens the back of the shoulder
2 sets × 3 reps, 20–30 sHow to do itTowel external rotation
Restores the rotation needed to reach behind your head
2 sets × 3 reps, 15–20 sHow to do itWall slide
Rebuilds overhead reach with support
2 sets × 10 repsHow to do it
Knee
10 exercisesHamstring stretch
Eases tightness at the back of the thigh
2 sets × 3 each leg, 20–30 sHow to do itHeel slide
Regains bending after injury or surgery
3 sets × 10 repsHow to do itMini squat
Builds control through the first part of a squat
3 sets × 10 repsHow to do itQuad set
Switches on the thigh muscle that protects the knee
3 sets × 10 reps, 5 s holdHow to do itSingle-leg balance
Retrains the reflexes that steady the knee
3 sets × 20–30 s each legHow to do itSit-to-stand
The most useful knee strength exercise for daily life
3 sets × 8–12 repsHow to do itStanding hamstring curl
Strengthens the back of the thigh
3 sets × 12 repsHow to do itStep-up
Prepares you for stairs
3 sets × 10 reps each legHow to do itStraight leg raise
Strengthens the thigh without bending a sore knee
3 sets × 10 repsHow to do itWall sit
Builds thigh endurance for standing and walking
3 sets × 15–30 sHow to do it
Hip
6 exercisesBand monster walk
Strengthens the hips for running and cutting
3 sets × 10 steps each wayHow to do itClam
Strengthens the hip muscles that keep the knee aligned
3 sets × 12 each sideHow to do itFigure-four stretch
Eases the deep buttock muscles
2 sets × 3 each side, 20–30 sHow to do itKneeling hip flexor stretch
Loosens the front of the hip after long sitting
2 sets × 3 each side, 20–30 sHow to do itReverse lunge
Strength and balance for the whole leg
3 sets × 8 each legHow to do itSide-lying leg raise
Builds the outer hip for walking and stairs
3 sets × 12 each sideHow to do it
Foot & ankle
6 exercisesAnkle alphabet
Restores ankle movement in every direction
2 sets × A to ZHow to do itAnkle pumps
Reduces swelling and keeps the calf moving after injury or surgery
3 sets × 20 repsHow to do itCalf raise
Strengthens the calf for walking, stairs and running
3 sets × 12–15 repsHow to do itHop and stick
Return-to-sport landing control
3 sets × 6 hops each directionHow to do itTowel scrunch
Strengthens the small muscles of the foot
2 sets × 1–2 minutesHow to do itWall calf stretch
Eases calf tightness and improves ankle bend
2 sets × 3 reps, 30 sHow to do it
General
6 exercisesDeep breathing
Keeps the lungs clear and calms pain after surgery
1 sets × 5 breaths hourlyHow to do itGetting out of bed safely (log roll)
Protects a sore back or fresh surgery when getting up
1 sets × Every time you get upHow to do itScar massage
Keeps a healed scar soft and moving
1 sets × 2–3 min dailyHow to do itSeated heel raise
Gentle calf work when standing is not yet allowed
3 sets × 15 repsHow to do itSeated knee extension
Regains a fully straight knee after surgery
2 sets × 2–5 minHow to do itStairs with a rail or stick
Climbing safely while a leg is healing
1 sets × As neededHow to do it
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