Exercise library

General fitness & pain exercises

Whole-body conditioning and pacing for long-term or widespread pain.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

General Mobility Warm-UpA gentle full-body joint mobility sequence, a safe starting point before any specific condition is confirmed.GeneralEarly rehabView details

Graded Walking ProgrammeA gradually increasing daily walking target to rebuild general fitness and activity tolerance.GeneralMobility phaseView details

Full-Body Stretch RoutineA short sequence of major-muscle-group stretches suitable while a specific diagnosis is still being clarified.GeneralMobility phaseView details

Basic Bodyweight CircuitSit-to-stands, wall push-ups and marching on the spot combined into a simple, equipment-free strength circuit.GeneralStrength phaseView details

Pain Pacing Activity PlanA structured activity-and-rest pacing plan, breaking tasks into manageable chunks to avoid boom-bust pain flares.GeneralEarly rehabView details

Graded Exposure to Feared MovementGradually reintroducing a movement the patient has been avoiding, in small confidence-building steps, per graded exposure principles.GeneralReturn to functionView details

Return-to-Sport Readiness CircuitA combined strength, balance and agility circuit used as a final check before clearing return to a chosen sport.GeneralReturn to functionView details

Relaxation and Breathing for Pain ManagementSlow diaphragmatic breathing and progressive muscle relaxation, supporting the nervous-system side of pain management.GeneralEarly rehabView details

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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.

Not sure which exercises are right?

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