Library
Find a movement, understand its setup, and choose a variation to explore.
1115 of 1115 moves
Slowly move the pelvis back toward the kneeling heel. Keep the spine long and the side foot still.
Practice note: The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Muscles Adductors
Technical checks completed
A standing squat without external weight.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Quads · Glutes · Hamstrings · Abs
Source-researched guide
Inhale as the chest and tailbone lift into a gentle arch. Exhale, tuck the tailbone and round the back from pelvis to shoulders. Let the head follow without forcing the neck.
Practice note: The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Muscles Back · Abs
Technical checks completed
Supported trunk control while opposite limbs move away from the body.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Abs · Hip flexors
Source-researched guide
Lift the pelvis with both feet supported and the upper back resting on the floor.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Glutes · Hamstrings · Abs
Source-researched guide
Gently tuck the pelvis and engage the back glute. Shift the hips forward toward the lead foot, allowing the front knee to bend while the rear knee stays on its padding. Keep the ribs over the pelvis.
Practice note: The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Muscles Hip flexors
Technical checks completed
An unloaded rehearsal of moving from the hips before adding weights.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Glutes · Hamstrings · Back · Abs
Source-researched guide
Hands on a stable raised surface reduce the load compared with a floor push-up.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Chest · Triceps · Shoulders · Abs
Source-researched guide
A shorter lever push-up supported on the knees.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Chest · Triceps · Shoulders · Abs
Source-researched guide
Practise heel lifting while seated with the knees bent.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Calves
Source-researched guide
A stable seat gives a defined start and return for practising standing up.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Quads · Glutes · Hamstrings
Source-researched guide
Raise and lower both heels in standing with light support.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Calves
Source-researched guide
Lift one ankle onto the opposite thigh, above the knee. Keep the supporting foot down and let the crossed hip open gently.
Practice note: The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Muscles Glutes
Technical checks completed
Slowly sit the hips back as far as comfortable, keeping the hands supported. Lower the forehead toward the cushion without pressing the face into it.
Practice note: The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Muscles Back · Shoulders · Glutes
Technical checks completed
A standing push-up with less body weight supported by the arms.
Practice note: No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Muscles Chest · Triceps · Shoulders · Abs
Source-researched guide
Breathe in quietly through your nose for a count of four, hold for seven, then exhale fully through pursed lips for eight with a soft whoosh. The counting pace matters less than the ratio, so slow or quicken the count until the hold feels manageable.
Practice note: 4 full cycles, once or twice a day; build toward 8 cycles over a month.
Focus Whole body
Existing guide · review pending
Sit on a fan bike and drive the pedals and handles together, arms and legs sharing the work. The fan makes resistance rise with effort, so the same machine serves an easy spin and an all out sprint; intervals alternate short hard pushes with easy spinning.
Practice note: 6 to 8 rounds of 20 to 30 seconds brisk with 90 seconds to 2 minutes of easy spinning between; build towards genuinely hard efforts over several weeks rather than starting all out.
Focus Whole body
Existing guide · review pending
Close the right nostril with your thumb and inhale slowly through the left, then close the left with your ring finger and exhale through the right. Inhale right, switch fingers, exhale left, and that is one round.
Practice note: 3 to 5 minutes of slow rounds, once or twice a day.
Focus Whole body
Existing guide · review pending
Stand tall, stay stiff through the hips and knees, and bounce a couple of centimetres off the ground using the ankles alone. Feet stay under you, contacts stay short and quiet, rhythm stays quick.
Practice note: 4 sets of 20 bounces, resting a minute between sets.
Focus Calves · Feet · Knees
Existing guide · review pending
Sit or stand with one leg supported and draw the biggest slow circle you can with your foot, reaching into pointing, pulling up, rolling the sole in and rolling it out. Keep the shin still so only the ankle moves.
Practice note: 5 circles each direction per ankle, morning and evening.
Focus Feet · Calves
Existing guide · review pending
Set the counterweight, kneel or stand on the assistance platform, and take the overhead handles. Pull until your chin passes your hands, then lower until your arms are straight; the platform pushes up with the weight you selected, removing that much of your bodyweight from the movement.
Practice note: 3 to 4 sets of 5 to 8 reps; reduce the assistance once you finish every set.
Focus Mid back · Arms · Shoulders
Existing guide · review pending
Walking backward changes the coordination and loading demands of walking. Research in specific knee-rehabilitation programmes does not guarantee a benefit for every person; use a clear space and suitable balance support.
Practice note: 5 to 10 minutes, most days
Focus Knees
Existing guide · review pending
Hold a light band at shoulder width with straight arms in front of your chest. Pull your hands apart and out to the sides until the band touches your sternum, letting the shoulder blades draw together, then return slowly.
Practice note: 2 to 3 sets of 15 to 20 slow reps.
Muscles Shoulders · Back
Existing guide · review pending
Sit on the edge of a bench or step with hands beside your hips, then slide your seat forward off the edge. With heels on the floor, bend the elbows straight back to lower a short way, then press up.
Practice note: 3 sets of 8 to 12 reps, keeping the range small at first.
Focus Arms · Shoulders · Chest
Existing guide · review pending
Showing 24 of 1115
Anatomy and movement context, with sources and cautions. Educational guides do not identify the cause of symptoms or replace an individual assessment.