Simple exercises you can do at home for the areas we treat most. Move slowly, breathe, and stop if you feel sharp pain.
NECK
- Chin tucks: 10 reps, hold 3 seconds
- Side neck stretch: 20 to 30 seconds per side
- Shoulder rolls: 10 backward
SHOULDER
- Pendulum swings: 30 seconds each direction
- Cross-body stretch: 20 to 30 seconds per arm
- Doorway chest stretch: 20 to 30 seconds
ARM & ELBOW
- Wrist flexor stretch: 20 to 30 seconds
- Wrist extensor stretch: 20 to 30 seconds
- Forearm rotations: 10 each way
MID & UPPER BACK
- Cat-cow: 10 slow reps
- Thread the needle: 5 per side
- Seated twist: 20 seconds per side
LOW BACK
- Knee to chest: 20 to 30 seconds per leg
- Pelvic tilts: 10 reps
- Child’s pose: 30 seconds
KNEE
- Quad sets: 10 reps, hold 5 seconds
- Straight leg raises: 10 per leg
- Heel slides: 10 per leg
ANKLE
- Ankle alphabet: 1 round per foot
- Wall calf stretch: 30 seconds per leg
- Heel raises: 10 to 15 reps
BALANCE & VERTIGO
- Feet-together stand by a counter: 30 seconds
- Single-leg stand with support: 10 to 30 seconds
- Heel-to-toe walk along a wall: 10 steps
These general exercises do not replace a personalized program from your physical therapist. If you feel dizzy, numb or in sharp pain, stop and talk to a professional.