Exercise library

Clear, step-by-step physiotherapy exercises and staged recovery programmes for common aches, injuries and operations.

Every exercise here is drafted to a shared house style and then clinically reviewed by an HCPC-registered physiotherapist before we publish it. It is a starting point, not a diagnosis. Always worth getting assessed if you're not sure what is going on or what is safe for you. Get a plan personalized to you.

Exercise catalogue

Browse exercises

Pick an exercise to preview the image, setup, key steps and related suggestions.

174 exercises

Lower limbPost knee replacementEarly rehab

Sit to Stand Control

Builds confidence and functional strength for everyday transfers.

Equipment: A firm, higher chair with armrests
Best for: Post knee replacement

Setup

Sit towards the front of a firm, higher chair with armrests, feet hip-width apart. A folded cushion on the seat makes standing easier at first.

Key steps

Shuffle your bottom towards the front edge of the chair.
Draw the operated leg slightly back so the foot is under the front of the chair.
Lean your chest forwards over your knees, thinking 'nose over toes'.

Open full guide Check this with a physio

Suggested next

Straight Leg RaiseKnee | Early rehab

Heel SlideKnee | Early rehab

Mini SquatKnee | Strength phase

Where does it hurt?

Pick the part of the body your problem is in. Not sure? Browse the conditions below or use the search.

NeckExercises and stretches for a stiff or painful neck.Upper back & shoulder bladesMovements to ease tension between the shoulder blades and mid back.Lower backStaged programmes and exercises for low back pain and core control.ShoulderRehab for shoulder pain, stiffness and rotator-cuff problems.Elbow, wrist & handLoading and mobility work for the elbow, wrist and hand.Hip & groinStrength and mobility exercises for hip and groin pain.KneeProgrammes for knee pain, plus quad, hamstring and glute strength.Ankle & footRehab for ankle sprains, Achilles pain and foot problems.Balance & fallsSteady-on-your-feet exercises to build confidence and cut falls risk.After surgeryGentle staged programmes to rebuild movement after an operation.Pregnancy & pelvic healthPelvic floor and core exercises for pregnancy and afterwards.Neurological rehabMovement practice after a stroke or other neurological condition.Children's physiotherapyPlay-based exercises for children's movement and development.General fitness & painWhole-body conditioning and pacing for long-term or widespread pain.

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Browse by condition

Staged programmes that take you from the early, sore phase through to getting back to full activity.

ShoulderRotator cuff tendinopathy exercises

A staged exercise programme for rotator cuff tendinopathy from a HCPC-registered physiotherapist - what to do, how to progress, and when to get assessed.

10 exercises Sports & return to activityHamstring strain exercises

A staged rehab programme for a hamstring strain from a HCPC-registered physiotherapist - settle it, rebuild strength, and clear return-to-play markers.

12 exercises Back & neckLow back pain exercises

A staged exercise programme for low back pain from a HCPC-registered physiotherapist - settle a flare, rebuild strength, and get back to normal activity.

11 exercises Back & neckSciatica exercises

A staged exercise programme for sciatica from a HCPC-registered physiotherapist - nerve glides, strengthening, and how to know when to seek urgent help.

10 exercises Back & neckNeck pain exercises

A staged exercise programme for everyday neck pain from a HCPC-registered physiotherapist - ease stiffness, build strength, and settle desk-related aches.

12 exercises ShoulderFrozen shoulder exercises

A staged exercise programme for frozen shoulder from a HCPC-registered physiotherapist - how to manage the painful phase, restore range, and rebuild strength.

11 exercises ShoulderShoulder impingement exercises

A staged exercise programme for shoulder impingement from a HCPC-registered physiotherapist - calm the pain, strengthen the cuff, and get back overhead.

10 exercises Elbow & wristTennis elbow exercises

A staged exercise programme for tennis elbow from a HCPC-registered physiotherapist - load the tendon safely, manage grip pain, and return to work and sport.

11 exercises Elbow & wristGolfer's elbow exercises

A staged exercise programme for golfer's elbow from a HCPC-registered physiotherapist - settle inner-elbow pain, load the tendon, and return to activity.

11 exercises KneeKnee osteoarthritis exercises

A staged exercise programme for knee osteoarthritis from a HCPC-registered physiotherapist - reduce pain, build strength, and stay active for longer.

10 exercises KneePatellofemoral pain exercises

A staged exercise programme for patellofemoral pain from a HCPC-registered physiotherapist - settle kneecap pain, build strength, and return to running.

12 exercises HipGluteal tendinopathy exercises

A staged exercise programme for gluteal tendinopathy from a HCPC-registered physiotherapist - take the compression off, load the tendon, and sleep better.

12 exercises Ankle & footAchilles tendinopathy exercises

A staged exercise programme for Achilles tendinopathy from a HCPC-registered physiotherapist - load the tendon safely and rebuild your running tolerance.

12 exercises Ankle & footAnkle sprain exercises

A staged exercise programme for a sprained ankle from a HCPC-registered physiotherapist - early movement, balance retraining, and a safe return to sport.

9 exercises Sports & return to activityChronic ankle instability exercises

A four-stage rehab programme for chronic ankle instability from a HCPC-registered physiotherapist - strength, balance, and the return-to-play markers.

12 exercises Sports & return to activityPatellar tendinopathy exercises

A staged rehab programme for patellar tendinopathy, or jumper's knee, from a HCPC-registered physiotherapist - progressive loading and return-to-play tests.

14 exercises Sports & return to activityACL injury rehabilitation exercises

A staged rehab programme after an ACL injury from a HCPC-registered physiotherapist - rebuild quad strength, restore control, and meet return-to-sport tests.

14 exercises Sports & return to activityReturn to running exercises

A staged return-to-running plan from a HCPC-registered physiotherapist - build the strength base, progress a run-walk plan, and clear the readiness markers.

13 exercises Sports & return to activityReturn to sport readiness exercises

A four-stage return-to-sport readiness programme from a HCPC-registered physiotherapist - bridge the gap between finishing rehab and competing again.

15 exercises Post-surgicalAfter a knee replacement exercises

A staged exercise programme after a knee replacement from a HCPC-registered physiotherapist - restore movement, rebuild strength, and return to normal life.

12 exercises Post-surgicalAfter a hip replacement exercises

A staged exercise programme after a hip replacement from a HCPC-registered physiotherapist - restore movement, rebuild strength, and walk confidently again.

10 exercises Post-surgicalAfter an ACL reconstruction exercises

A staged rehab plan after ACL reconstruction from a HCPC-registered physiotherapist - protect the graft, rebuild strength, and meet return-to-sport tests.

15 exercises Older adultsFalls prevention exercises

A staged balance and strength programme to reduce falls risk from a HCPC-registered physiotherapist - build steadiness, leg strength, and confidence.

13 exercises Women's healthStress urinary incontinence exercises

A staged pelvic floor programme for stress urinary incontinence from a HCPC-registered physiotherapist - the right technique, then strength and impact.

8 exercises Women's healthPregnancy-related pelvic girdle pain exercises

A staged exercise programme for pelvic girdle pain in pregnancy from a HCPC-registered physiotherapist - ease the pain, support the pelvis, and stay mobile.

10 exercises

Self-check tests

Quick movement tests you can try at home to see what your symptoms might point towards - a guide, not a diagnosis.

See all self-check tests

Featured exercises

A handful of the exercises physiotherapists prescribe most often.

McKenzie Press-UpGentle repeated lower-back extension to centralise leg symptoms toward the spine, following the McKenzie extension principle.Lumbar spineEarly rehabView details

Bird DogImproves spinal stability by extending opposite arm and leg in a slow, controlled pattern.Lumbar spineStrength phaseView details

Dead BugBuilds core control by moving the arms and legs slowly while keeping the trunk steady.CoreStrength phaseView details

Hip BridgeStrengthens the hips and glutes through a slow, controlled lifting and lowering motion.HipStrength phaseView details

Chin TuckEncourages gentle neck alignment through a small, comfortable tucking motion.NeckEarly rehabView details

All exercises by body area

Every exercise in the library, grouped by where in the body it works.

Neck

Upper back & shoulder blades

Lower back

Shoulder

Elbow, wrist & hand

Hip & groin

Knee

Ankle & foot

Balance & falls

After surgery

Pregnancy & pelvic health

Children's physiotherapy

General fitness & pain

Want to know how this library is put together and reviewed? Read how we make this library.

Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

This library is generic - you're not

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