COLLECTION
Physical Therapy
Rehab & recovery — pick a body area below
93 exercises
General rehab movements for information only — not medical advice. Follow the protocol your surgeon or physical therapist gave you, start where they tell you to start, and stop if you feel sharp or increasing pain.
Stage 1 · Early
Gentle activation and range — off the feet or unloaded, little to no load through the joint
Band Pull-ApartArms straight · squeeze · control the returnTube BandWeight bearing
Banded ClamshellSide-lying · band above the knees · open the top kneeLoop BandSeated / lying
Banded Glute Bridge AbductionBridge up · push the knees out against the bandLoop BandSeated / lying
Banded Seated Hip AbductionSeated · band above the knees · press the knees apartLoop BandSeated / lying
Glute Bridge HoldPosterior tilt · squeeze at the top · log secondsCalisthenicsIsometric
90/90 Hip StretchBoth knees 90° · sit tall · breathe into the stretchStretchStretchSeated / lying
Thoracic OpenerOpen the top arm · follow with the eyes · slowStretchStretchSeated / lying
Pigeon PoseFront shin forward · square the hips · sink downStretchStretchSeated / lying
Child's PoseHips to heels · reach long · breathe into the backStretchStretchSeated / lying
Seated Hamstring StretchReach for the toes · long spine · breatheStretchStretchSeated / lying
Butterfly StretchSoles together · let the knees fall openStretchSeated / lyingStretch
Lying Spinal TwistDrop the knees across · shoulders down · breatheStretchStretchSeated / lying
Ankle PumpsLie back · flex and point the foot slowly · keeps the blood movingCalisthenicsLow impactSeated / lying
Quad SetLeg straight · press the back of the knee down · squeeze the thigh 5sCalisthenicsKnee extensionIsometricSeated / lying
Glute SetLie back · squeeze the glutes together · hold 5s · relaxCalisthenicsIsometricSeated / lying
Heel SlideLie back · slide the heel toward the glute · hold the bend · slide backCalisthenicsKnee flexionSeated / lying
Short Arc QuadRolled towel under the knee · straighten the lower leg · hold 3s · lowerCalisthenicsKnee extensionSeated / lying
Straight Leg RaiseKnee locked straight · lift to the other thigh · lower slowCalisthenicsKnee extensionSeated / lying
Seated Heel DragSit tall · drag the heel back under the chair · hold the bendCalisthenicsKnee flexionSeated / lying
Prone Knee HangFace down, shins off the edge · let gravity straighten the kneeCalisthenicsKnee extensionSeated / lying
Heel Prop StretchHeel on a rolled towel · let the knee sink straight · relax 2–3 minStretchKnee extensionStretchSeated / lying
Seated Knee Flexion StretchFoot planted · slide the hips forward · hold the deepest comfortable bendStretchKnee flexionStretchSeated / lying
Cat-CowOn all fours · round the spine up · then arch and look up · flow slowCalisthenics
Quadruped Thoracic RotationHand behind the head · rotate the elbow up and open · follow with the eyesCalisthenics
Dead BugOn your back, arms and knees up · lower one arm and the opposite leg · press the low back down · alternateCalisthenicsSeated / lying
Pendulum SwingLean on a chair for support · let the arm hang loose · swing small gentle circlesCalisthenics
Isometric Shoulder FlexionFist against the wall at waist height · press forward gently · hold, no arm movementCalisthenicsIsometric
Isometric External RotationElbow tucked at your side, back of the hand on the wall · press outward gently · holdCalisthenicsIsometric
Supine Assisted Shoulder FlexionOn your back · use the good arm to lift the sore arm overhead, pain-free range · lower slowCalisthenicsStretchSeated / lying
Seated Ankle CirclesSeated, lift the foot · draw slow circles each direction · both waysCalisthenicsSeated / lying
Seated Resisted Ankle EversionSeated, band around the forefoot · roll the foot outward against the band · control backLoop BandSeated / lying
Seated Resisted Ankle InversionSeated, band around the forefoot · roll the foot inward against the band · control backLoop BandSeated / lying
Stage 2 · Progressing
Active, partial load — building range and control
Band Face PullAnchor high · pull to the face · elbows highTube BandWeight bearing
Band Reverse FlyArms out wide · squeeze the shoulder bladesTube BandWeight bearing- Banded ClamshellSide-lying · band above the knees · open the top kneeLoop BandSeated / lying
Banded Fire HydrantOn all fours · lift the knee out to the sideLoop Band
Banded Standing Hip AbductionBand at the ankles · lift the leg out · control backLoop BandWeight bearing
Banded Donkey KickOn all fours · drive the heel up and backLoop Band- Banded Seated Hip AbductionSeated · band above the knees · press the knees apartLoop BandSeated / lying
Banded Glute MarchBridge up · march the knees against the bandLoop BandSeated / lying
PlankRibs down · glutes tight · log seconds heldCalisthenics- Glute Bridge HoldPosterior tilt · squeeze at the top · log secondsCalisthenicsIsometric
Superman HoldFace down · lift arms & legs · squeeze · log secondsCalisthenicsIsometric
Bird Dog HoldOpposite arm and leg extended · hips squareCalisthenicsIsometric
Kneeling Hip Flexor StretchTall posture · tuck the pelvis · hold 60s/sideStretchStretch
Standing Quad StretchHeel to glute · knees together · stand tallStretchStretchWeight bearing
Glute BridgeDrive through the heels · squeeze at the topCalisthenics
Calf RaiseRise onto the toes · pause · lower slowCalisthenicsWeight bearing
Standing Calf StretchHands on the wall · back leg straight · heel stays down · holdStretchStretchWeight bearing
Long Arc QuadSit tall · straighten the knee fully · hold 3s at the top · lower slowCalisthenicsKnee extensionSeated / lying
Standing Hamstring CurlHold support · bend the knee, heel toward the glute · lower controlledCalisthenicsKnee flexionWeight bearing
Wall Slide Mini SquatBack on the wall · slide to a shallow bend · drive up through the heels · knees track over the toesCalisthenicsKnee flexionWeight bearing
Sit-to-StandSturdy chair · nose over toes · stand without hands if you can · sit down slowCalisthenicsWeight bearing
Terminal Knee ExtensionBand behind the knee · straighten against the tension · squeeze the quadTube BandKnee extensionWeight bearing
Standing MarchingHold support · lift the knee to hip height · slow and tallCalisthenicsBalanceWeight bearing
Single-Leg Calf RaiseBalance on one foot near support · rise onto the toes · lower slow · switch sidesCalisthenicsBalanceWeight bearing
Standing Banded Hip FlexionBand around the ankle · drive the knee up against the tension · lower with controlLoop BandWeight bearing
Standing Hip CirclesHold support if needed · circle the knee out, up, and around · slow and controlledCalisthenicsWeight bearing
Band ShrugStand on the band · shrug straight up against the tension · pause · control downTube BandWeight bearing
Standing Hip Flexor StretchSplit stance, back heel lifted · tuck the pelvis · lean forward gently, no kneelingStretchStretchWeight bearing
Bodyweight Hip HingeHands on the hips · push the hips back, flat back · stop at the stretch · stand tallCalisthenicsWeight bearing
Scapular Retraction SqueezeStand tall · pull the shoulder blades together and down · hold 5s · relaxCalisthenicsIsometric
Band External RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm out slowlyTube Band
Band Internal RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm in slowlyTube Band
Wall WalkFingers on the wall · walk them up as high as pain-free · walk back downCalisthenics
Wall Push-Up PlusHands on the wall, arms straight · push through the blades to round the upper back · relaxCalisthenics
Heel-to-Toe WalkWalk a straight line, heel touching toe each step · arms out for balanceCalisthenicsBalanceWeight bearing
Stage 3 · Strengthening
Loaded and single-limb work — rebuilding real strength and function
DB Rear-Delt FlyHinge over · soft elbows · squeeze the backDumbbell
DB ShrugShrug straight up · pause · no rollingDumbbell
Band RowDrive elbows back · squeeze the shoulder bladesTube Band
Band Pallof PressResist the rotation · press straight outTube BandWeight bearing
Band Good MorningBand over the shoulders · hinge with a flat backTube BandWeight bearing
Band Lateral WalkTension on the band · small steps · stay lowLoop BandWeight bearing
Banded Monster WalkBand above the knees · step forward and outLoop BandWeight bearing
Banded Crab WalkBand at the ankles · stay low · step sidewaysLoop BandWeight bearing
Wall Sit90° knees · brace · log seconds heldCalisthenicsIsometricWeight bearing
Isometric Squat HoldThighs parallel · chest tall · log seconds heldCalisthenicsIsometricWeight bearing
Single-Leg Wall Sit90° on one leg · brace · log seconds/sideCalisthenicsIsometricWeight bearing
Scapular Pull-UpStraight arms · pull the shoulders down · small rangePull-up Bar
Bodyweight SquatFeet shoulder-width · sit back · drive up tallCalisthenicsWeight bearing
Single-Leg Glute BridgeOne leg extended · hips level · squeeze · per sideCalisthenics
Step-UpLow step · drive through the whole foot · step down with control · knee tracks over the toesCalisthenicsWeight bearing
Single-Leg BalanceStand on one leg near support · eyes forward · build toward 30sCalisthenicsBalanceWeight bearing
Lateral Step-DownOn a low step · lower the free heel slowly to the floor · drive back upCalisthenicsKnee flexionWeight bearing
Standing Banded Hip External RotationBand above the knees · half-squat stance · rotate the knee out and back against the bandLoop BandWeight bearing
DB Single-Arm Rear-Delt FlyOne dumbbell · hinge over · raise the arm out to the side · squeeze the backDumbbell
Standing March in PlaceStand tall · march the knees up at an easy pace · swing the arms · stay lightCalisthenicsLow impact
Step TouchStep side to side, tap the trailing foot · add an arm swing · stay light on the feetCalisthenicsLow impact
Band Standing Hamstring CurlLoop the band at one ankle, stand on the other end · hold support · curl the heel to the glute · lower slowTube BandKnee flexionWeight bearing
Reverse Lunge to Towel TapFold a towel behind you · step back, lower until the back knee lightly grazes it · don’t rest weight on it · drive through the front heelCalisthenicsKnee flexionWeight bearing
Band Scaption RaiseStand on the band · raise the arms to a Y at 30°, thumbs up · control downTube Band
Prone I-Y-T RaiseFace down · arms overhead · lift in an I, then Y, then T · squeeze the blades · lower slowCalisthenics
Side-Lying External RotationOn your side, elbow tucked to the ribs · rotate the dumbbell up · slow control downDumbbell
Single-Leg Eccentric Heel DropLow step, heel off the edge · rise on one foot · lower the heel below the step slowlyCalisthenicsWeight bearing
Lateral Hop-and-StickSmall hop sideways · land soft and hold · stick the landing before the next hopCalisthenicsBalanceWeight bearing
Single-Leg Balance with ReachStand on one leg · reach the free foot forward, side, and back, tapping lightly · stay balancedCalisthenicsBalanceWeight bearing