Warm-up: Upper & Lower Dynamic Flow

Upper Dynamic Flow and Lower Dynamic Flow.

Dead Bug

Core stability with slow, opposite arm and leg movement.

Plank Butt Ups

Forearm plank lifting the hips toward a pike.

Dead Hangs

Hanging from a bar with engaged shoulders.

Glute Bridge March

Alternating knee lifts from a glute bridge, hips level.

Farmers Walk

Loaded carry with a tall, controlled posture.

Wall Angels

Slow arm movement with the back against a wall.

Back Relaxation on Medicine Ball

Lying back over a ball with arms open.

Forward Child’s Pose

Arms reaching forward, hips toward heels.

Hamstring Stretch

Straight leg, hinge at the hips, hold gently.

Knee Ups

Controlled knee lifts toward the chest.

Forward Back Stretch

Folding forward with head and arms relaxed.

Calf Roll

Peroneals / Outer Shin Roll

Adductor Roll

IT Band Roll

Glute Roll

Quad Roll

Quadriceps Stretch

Hamstring Stretch

Calf Stretch

Hip Flexor Stretch

ITB Stretch

Abductor Stretch

Quadriceps / Vastus Lateralis Roll

ITB Roll

Glutes Roll

Clamshells

Side-lying Leg Raises

Banded Walks

Bridges

Step-ups

Plank

Dead Bug

Core stability and coordination.

Front Swing

Side Hip Swing

Bent Knee Hip Swing

90/90 Switch

Butterfly Pose

90/90 Switch + Rise

Deep Lunge with Pulse

Deep Lunge + Spinal Twist

Side-to-side Deep Lunge

Cat-Cow / Pelvic Rocking

Open-knee Child’s Pose with Pillow Support

Side-lying Clam Shells

Shoulder Pendulum / Arm Swing Sequence

Shoulder Stick Stretch

Sleeper Stretch

Scapular Setting / Shoulder Blade Control

Band Row / Shoulder Retraction

Banded Shoulder External Rotation

Upright Lunge

Upright Lunge With Lean

Backbend Lunge

Low Lunge

Psoas Hold

Boat Hold

Lying Band March

1 Leg Band March

Transverse Abdominis Activation

Two visualisations to engage the transverse abdominis.

Pelvic Tilts — Lying

Pelvic Tilts — Standing

Cat-Cow Hold

Supine Knee-to-Chest Stretch

Diaphragmatic Breathing

Abdominal Drawing-in Maneuver (ADIM)

Dead Bug — Beginner Variation

Bird Dog

Modified Stomach Vacuum

Modified Curl-Up

Side Plank

Bird Dog

SCM Stretch

Neck stretch for the sternocleidomastoid (SCM).

Scalenes Stretch

Neck stretch for the scalene muscles.

Trapezius Stretch — Rounded Upper Back

Rounding the upper back with hands behind the head.

Trapezius Stretch — Arm Behind Back

Arm held behind the back with the ear tilted to the shoulder.

Glute Max Stretch

Lying stretch bringing the knee across the body.

Glute Med Stretch

Seated stretch bringing the knee and hip toward the body.

Cobra Pose

Lifting the chest from the floor, held for up to 30 seconds.

Sphinx Pose

A gentle back bend resting on the forearms.

Crocodile Pose

Lying on the stomach with one knee bent.

90/90 Astronaut Position

Resting with the legs on a couch to decompress the spine.

Prone Lying (McKenzie Step 1)

Resting on the stomach for about five minutes.

Prone Lying on a Pillow (McKenzie Step 2)

Resting on the stomach with a pillow under the chest.

Prone Press-ups (McKenzie Step 4)

Raising the back on straight arms as far as pain allows.

Superman

Lifting arms and legs together from lying on the stomach.

Basic Squeeze

Squeezing a soft ball with all fingers and thumb.

Pinch Grip

Pinching the ball between the thumb and each fingertip.

Rolling Massage

Rolling the ball under the palm or between both palms.

Finger Abduction

Spreading the fingers apart against a band.

Finger Extensions (Individual)

Band around two adjacent fingertips, moving apart and together.

Thumb Strengthener

Band around the thumb and index finger, thumb moving outward.

Warm Water Range of Motion

Finger flexion and extension, thumb circles and finger walking.

Tabletop Finger Lifts

Lifting one finger at a time from a flat palm.

Gentle Hand Massage

Lotion massage of the fingers and joints.

Finger Stretching

Gently stretching each finger backward and forward.

Rolled Towel for Neck Pain

Lying on your back with a rolled towel behind the neck for 10–15 minutes.

Rolled Towel for Upper Back Pain

Lying on a rolled towel down the spine, letting the head, neck and arms drop back.

Pelvic Tilt

Tilting the pelvis to flatten the low back toward the floor, then returning to neutral.

Hip Hinge Practice

Pushing the hips back with a neutral spine, feeling the movement in the hips.

Side Plank (on Knees)

Lifting the hips from side-lying to hold a straight line from shoulders to knees.

Tummy (Diaphragmatic) Breathing

Lying on your back, breathing so the belly rises and falls while the chest stays still.

Quick Stress Reset (2 Minutes)

Inhale through the nose for 4 seconds, exhale slowly for 6–8 seconds, repeat 10–15 breaths.

Chin Tuck

Gently drawing the chin straight back so the head sits over the shoulders.

Deep Neck Flexor Hold

Lying on the back with a slight chin tuck, nodding gently and holding without lifting the head.

Scapular Retractions

Squeezing the shoulder blades back and down while sitting or standing tall.

Thoracic Extension

Gently extending over a foam roller or rolled towel placed under the mid-back.

Upper Trapezius Stretch

Tilting the head to the side with light overpressure from the hand, then repeating on the other side.

Chest & Shoulder Stretch

Opening the chest by drawing the shoulders back against a wall, keeping the neck neutral.

Pendulum Swings

Leaning forward and letting the arm swing in small circles to calm and loosen the shoulder.

Side-Lying External Rotation

Rotating the forearm upward from side-lying with the elbow tucked in and no weight.

Wall Slides

Sliding the arms up and down a wall within a comfortable range.

Prone Y, T, W

Lifting the arms into Y, T and W shapes while lying face down.

Face Pulls

Pulling a resistance band toward the face, leading with the elbows.

Push-Up Plus

Pushing the floor away from a plank so the shoulder blades spread apart.

Isometric Calf Hold

Holding the top of a calf raise to calm an irritable Achilles tendon.

Slow Heel Raises

Rising onto the toes and lowering slowly to load the tendon progressively.

Bent-Knee Heel Raises

Heel raises with the knees slightly bent to work the soleus muscle.

Straight-Knee Calf Stretch

Wall calf stretch with the back heel down and the knee straight.

Bent-Knee Calf Stretch

Wall calf stretch with the back knee slightly bent to reach the lower calf.

Calf Raises

Rising onto both toes then lowering slowly, progressing to one leg.

Short Foot

Drawing the ball of the foot towards the heel to lift the arch without curling the toes.

Big Toe Lift and Press

Lifting the big toe alone, then pressing it down while lifting the other four toes.

Single-Leg Balance

Standing on one leg with the arch lifted and the knee over the second toe.

Simple Arch Check

A quick sitting, standing and tiptoe check to see if an arch appears.

Compression Wrap

Wrapping an elastic bandage firmly, from below the injury upwards, and checking circulation.

Elevate the Limb

Resting with the injured area above the level of the heart to help swelling settle.

Cold Pack for Comfort

A wrapped cold pack for 10 to 20 minutes to ease pain in the first day or two.

Gentle Pain-Free Range of Movement

Moving the joint slowly through its comfortable range a few times an hour.

Light Muscle Hold

Tightening the muscles around the injury without moving the joint.

Early Isometric Holds

Holding a gentle contraction around the injury to keep strength while it settles.

Single-Leg Balance

Balancing on the injured leg with a soft knee and level hips, with progressions.

Cross-Training Intervals

Pain-free cycling, swimming or rowing to keep aerobic fitness while you heal.

Progressive Strength

Building load slowly in squats, hinges, raises, rows and presses.

Running and Cutting Build-Up

Progressing from walking to jogging, strides, changes of direction and sport drills.

Light Muscle Holds (Isometrics)

Tightening the muscles around the injury without moving the joint.

Gentle Range of Movement

Moving the joint slowly through its comfortable range every hour or two.

Weight-Bearing as Tolerated

Starting short, level walks and building time and slope as comfort allows.

Progressive Resistance

Adding controlled strength work with body weight, bands or light weights.

Balance and Control

Standing on the injured limb with a soft knee and adding small challenges.

Ice Pack for Comfort

A wrapped cold pack for 10 to 20 minutes over a new, swollen or irritated area.

Ice for a Flare-Up

Easing a hot, irritated area after activity, with elevation and easy movement.

Heat for Stiffness and Tight Muscles

A warm pack or low-level heat wrap for 15 to 20 minutes, with a cloth layer.

Warm Up, Then Move

A few minutes of heat followed by gentle movement for the area.

When Not to Use Ice or Heat

Broken skin, reduced feeling, poor circulation and other times to skip both.