Exercises

662 guided movements

⌕

Where does it hurt?

👆 tap a body part

neck

Chin Tuck

Neck Flexion & Extension

Supine Chin Tuck (Isometric)

Prone Neck Extension

Upper Trapezius Stretch

Cervical Rotation (AROM)

Neck Side Bend

Neck Retraction with Extension

Supine Neck Flexor Lift

Chin Tuck with Rotation

Supine Head Rolls

Quadruped Neck Nods

Neck Isometrics

Wall Chin Tuck Press

Supine Neck Side Bend

Quadruped Neck Rotations

Side-Lying Neck Lift

Neck Semicircles

Band-Resisted Cervical Retraction

Cervical Protraction-Retraction

Prone Chin Tuck Lift

Prone-on-Elbows Neck Extension Nods

Prone-on-Elbows Head Turns

Seated Trunk Rotation with Fixed Gaze

Chin Tuck with Overpressure

Wall-Lean Head Lift-Offs

Self-Resisted Neck Side Bend (Dynamic)

Hip-Hinge Neck Extensor Nods

Standing Trunk Rotation with Fixed Gaze

Cervical Diagonal Pattern

Supine Head Lift with Rotation

Supine Head Press (Extensor Isometric)

Chin Tuck with Arm Lifts

core stability

Dead Bug

Bird Dog

Plank Hold

Plank Body Saw

Superman

Pelvic Tilt

Reverse Plank

Mountain Climbers

Hollow-Body Hold

Boat Pose (V-Sit)

Abdominal Bracing

Supine Marching

Tabletop Hold

Supine Toe Taps

Bent-Knee Fallout

Abdominal Curl-Up

Rotational Curl-Up

Reverse Crunch

Wall Dead Bug

Pallof Press

Side Plank from Knees

Side Plank

Side Plank Hip Dips

Side Plank with Leg Raise

Forearm Plank

Plank Shoulder Taps

Plank Arm Reach

Plank Leg Raise

Bird Dog Crunch

Quadruped Hover (Bear Hold)

Quadruped Shoulder Taps

Reverse Plank Leg Raise

Tabletop Bridge

Bridge March

Side-Lying Trunk Lift

Bear Crawl (In Place)

Plank Knee Taps

Plank Pike

Plank Row

Wall Plank

Bicycle Crunch

V-Up

Toe-Touch Crunch

Double Leg Raise

Flutter Kicks

Wall Plank Shoulder Taps

Half-Kneeling Band Chop

Half-Kneeling Band Lift

Half-Kneeling Pallof Press

L-Sit Hold (Supported)

Seated Knee Tucks

Seated Trunk Rotation (Russian Twist)

Seated Sit-Back

Incline Plank

Decline Plank (Feet Elevated)

Incline Mountain Climber

Plank Knee-to-Elbow

Plank Up-Downs

Plank Bird-Dog (Two-Point Plank)

Plank Foot Taps

Superman Pulldown

Bear Hold Shoulder Taps

Side Plank Knee-to-Elbow Crunch

Side Plank with Reach-Through

Wall Mountain Climber

Standing Band Trunk Rotation

Full Sit-Up

Hollow-Body Rock

Scissor Kicks

Windshield Wipers (Legs Raised)

Dead Bug with Double Extension

Single-Leg Lowering

Supine Hand-to-Knee Isometric Press

Vertical Leg Hip Lift

Seated Lean-Back

Plank to Bear Shift

Plank T-Rotation

Box Back Extension

Crab Toe Touch

Standing Band Chop

Dolphin Pike (Forearm Plank Pike)

Extended Plank Hold (Long Lever)

Single-Arm Plank Hold

Knee Plank Hold

Straight-Arm Side Plank

Alternating Superman

Bear Hold Leg Lift

Bird Dog with Leg Abduction

Reverse Tabletop March

Side Jackknife

Standing Band Lift

Band-Resisted Side Bend

Suitcase Hold

Standing Oblique Crunch

Seated Pallof Press

Overhead March

Supine Oblique Heel Taps

Suitcase March

spine mobility

Cobra Stretch

Cat-Cow

Open Book Stretch

Thoracic Extension over Support

Quadruped Thoracic Rotation

Seated Thoracic Rotation

Standing Trunk Rotation

Standing Back Extension

Standing Cat-Cow

Quadruped Rock-Back

Seated Pelvic Tilt

Thread the Needle

Supine Knee Rocks

Deep Squat with Thoracic Reach

Seated Cat-Cow

Prone Press-Up with Rotation Reach

Lumbar-Locked Thoracic Rotation

Crab Reach

Segmental Bridge Roll

Press-Up to Rock-Back Flow

Standing Roll-Down

Seated Overhead Reach

Seated Trunk Circles

Tall-Kneeling Side Bend

Tall-Kneeling Thoracic Rotation

Quadruped Tail Wag

Quadruped Trunk Circles

Side-Lying Fetal Tucks

Seated Side Bend

Seated Thoracic Extension

Wall-Supported Side Bend

Hinged Trunk Rotation

Seated Roll-Down

hip and glute

Glute Bridge

Prone Hip Extension

Clamshell

Side-Lying Hip Abduction

Donkey Kick

Fire Hydrant

Single-Leg Romanian Deadlift

Prone Double Leg Lift

Prone Flutter Kicks

Standing Hip Abduction

Standing Hip Extension

Standing Straight-Leg Raise

Banded Hip Adduction

Hip Flexion Isometric

Prone Bent-Knee Hip Lift

Quadruped Straight-Leg Lift

Prone Hip Abduction

Prone Glute Squeeze

Supine Adductor Squeeze

Supine Abduction Press-Out

Wall Hip Abduction Isometric

Side-Lying Hip Adduction

Bridge with Knee Press-Out

Hip Thrust off a Bench

Hamstring Bridge

Kickstand Hinge

Seated Hip Abduction

Prone Hip Extension Off Bench

Tall-Kneeling Hip Hinge

Tall-Kneeling Hip Thrust

Copenhagen Plank (Knee-Bent)

Copenhagen Plank (Long-Lever)

Side Plank Clamshell

Side-Lying Double-Leg Lift

Side-Lying Leg Circles

Lateral Band Walk

Seated Adductor Squeeze

Seated Hip Flexion Isometric

Standing Hip Extension Isometric

Standing Adductor Slide

Feet-Elevated Glute Bridge

Single-Leg Hip Thrust

Wall 90-90 Hip Lift

Adductor Squeeze Bridge

Bridge with Leg Extension

Frog Pump

Supine Glute Sets

Prone Heel Squeeze

Band Standing Hip Abduction

Banded Standing March

Standing Fire Hydrant

Long-Sitting Leg Lift-Off

90/90 Back-Leg Lift-Off

Prone Hip External Rotation Lift

Quadruped Hip Internal Rotation Sweep

Hip Thrust March

Reverse Clamshell

Copenhagen Adduction Lift

Clamshell with Leg Lift

Side-Lying Clamshell Isometric (Hand-Resisted)

Standing Hip Hike

Figure-4 Bridge

Eccentric Single-Leg Bridge (2-Up, 1-Down)

Knee-Hug Single-Leg Bridge

Straight-Leg Elevated Bridge

hip mobility

lower limb strength

Straight Leg Raise

Bodyweight Squat

Standing Calf Raise

Pistol Squat

Heel Slides

Quad Sets (Isometric)

Short Arc Quad

Wall Sit

Step-Down (Eccentric)

Eccentric Heel Drop

Standing Hamstring Curl

Eccentric Hamstring Slide

Split Squat

Rear-Foot-Elevated Split Squat

Reverse Lunge Tap

Forward Lunge Tap

Wall Squat Slide

Spanish Squat

Sumo Squat

Terminal Knee Extension

Seated Knee Extension

Seated Knee Flexion

Prone Hamstring Curl

Hamstring Sets (Isometric)

Single-Leg Mini Squat

Wall Heel Slides

VMO Squeeze

Seated Calf Raise

Toe Raises

Banded Ankle Dorsiflexion

Seated Toe Raises

Nordic Hamstring Curl

Reverse Nordic

Curtsy Lunge

Eccentric Sit-to-Stand

Lateral Lunge

Lateral Step-Down

Lateral Step-Up

Single-Leg Decline Squat

Sissy Squat

Skater Squat

Front-Foot-Elevated Split Squat

Heels-Elevated Squat

Kickstand Squat

Overhead Squat

Seated Knee Extension Isometric

Split Squat Isometric Hold

Banded Ankle Plantarflexion

Bent-Knee Eccentric Heel Drop

Wall-Lean Calf Isometric

Wall Tibialis Raise

Calf Raise Isometric Hold

Seated Straight-Leg Raise

Side-Lying Hamstring Curl

Band Seated Hamstring Curl

Wall-Facing Squat

Supported Single-Leg Squat

Toe-Raise Isometric Hold

Seated Calf Isometric Press

Sumo Squat Hold

Long-Sitting Heel Slides

Spanish Squat Isometric Hold

Sit-to-Stand Hover Hold

Eccentric Seated Knee Extension

Seated Hamstring Heel Dig

Seated Quad-Hamstring Co-Contraction

Step-Up Isometric Hold

Eccentric Split Squat

Seated Knee Pendulum Swings

Posterior Step-Down

Retro Step-Up

Single-Leg Spanish Squat

Eccentric Lateral Lunge

Eccentric Toe Drop off Step

Hamstring Bridge Isometric Hold

Single-Leg Hamstring Bridge

Supine Wall Leg Press

Elevated Heel-Dig Hamstring Isometric

Lateral Lunge Isometric Hold

upper limb strength

Shoulder Shrug

Band Upright Row

Prone Y-T-W-I Raise

Scapular Push-Up

Band Shoulder External Rotation

Eccentric Wrist Extension

Push-Up

Prone External Rotation

Scaption Raise

Shoulder Isometric Flexion

Shoulder Isometric Abduction

Shoulder Isometric Extension

Shoulder Isometric External Rotation

Supine Serratus Punch

Elbow Flexion-Extension

Overhead Triceps Extension

Wrist Pumps

Eccentric Wrist Flexion

Wrist Isometrics

Quadruped Wrist Rocks

Wall Push-Up

Incline Push-Up

Knee Push-Up

Push-Up Plus

Decline Push-Up

Pike Push-Up

Dive-Bomber Push-Up

Bench Dip

Side-Lying External Rotation

Band Row

Overhead Band Press

Band Lat Pulldown

Band Internal Rotation

Triceps Kickback

Band Triceps Pushdown

Band Face Pull

Band ER at 90° Abduction

Bent-Over Reverse Fly

Wall Wrist Weight-Bearing Lean

Band Biceps Curl

Eccentric Elbow Flexion

Elbow Isometrics

Supine Triceps Extension

Quadruped Scapular Push-Up

Side-Lying Horizontal Abduction

Single-Arm Band Chest Fly

Band Diagonal Raise (D2 Pattern)

Eccentric Shoulder Flexion Lowering

Hand-Behind-Back Lift-Off

Band Internal Rotation at 90° Abduction

Band Lateral Raise

Standing Band Serratus Punch

Band Shoulder Extension

Band Y Raise

Isometric External Rotation at 90° Abduction

Shoulder Isometric Internal Rotation

Chair Press-Up

Wall Push-Up Plus

Wall Triceps Extension

Split-Stance Single-Arm Row

Band Floor Press

Supine Band Pullover

Band Front Raise

Eccentric Shoulder Abduction Lowering

Half-Kneeling Band Press

Push-Up Bottom Hold

Eccentric Push-Up (Negative)

Hand-Release Push-Up

Plank Forward Lean (Planche Lean)

Incline Pike Push-Up

Feet-Elevated Pike Push-Up

Incline Push-Up Plus

Sphinx Push-Up

Sphinx Wrist Lifts

Quadruped Up-Downs

Kneeling Push-Off

Floor Triceps Dip (Crab Dip)

Feet-Elevated Bench Dip

Eccentric Bench Dip

Reverse Tabletop Wrist Rocks

Side-Lying Elbow Flexion-Extension

Side-Lying Triceps Press-Up

Single-Arm Wall Push-Up

Incline Triceps Extension (Box)

Band Wrist Extension Curls

Wall Push-Off

Shoulder Abduction Static Hold

Half-Kneeling Band External Rotation

Half-Kneeling Band Diagonal (D2)

Pike Scapular Push-Up

Prone Bench Serratus Punch

Quadruped Forward Weight Shift

Bear Hold Scapular Push-Up

Reverse Plank Scapular Squeeze

Side-Lying Shoulder Abduction

Side-Lying Scapular Punch

Side-Lying Internal Rotation

Shoulder Isometric Adduction

Eccentric Shoulder External Rotation

Isometric Internal Rotation at 90° Abduction

Eccentric Scaption Lowering

Band Diagonal Raise (D1 Pattern)

Eccentric External Rotation at 90° Abduction

Supine 90/90 External Rotation Floor Press

shoulder mobility

Standing Shoulder Flexion

Shoulder Rolls

Pendulum (Codman's)

Prone Swimmers

Standing Shoulder Abduction

Arm Circles

Standing Shoulder Extension

Shoulder Wall Crawl

Supine Shoulder Flexion

Table Slides

Side-Lying Shoulder Flexion Sweep

Reciprocal Arm Swings

Supine External Rotation at 90° Abduction

Supine Assisted Shoulder External Rotation

Standing Assisted Shoulder Flexion

Overhead-to-Back Reach Cycle

Table-Supported External Rotation

Supine Internal Rotation at 90° Abduction

Supine Shoulder Abduction Slide

stretching

Knee-to-Chest Stretch

Child's Pose

Standing Quad Stretch

Wrist Flexor & Extensor Stretch

Seated Hamstring Reach

Prone Quad Stretch

Standing Calf Stretch

Long-Sit Calf Stretch (Strap)

Neck Rotation Stretch

Levator Scapulae Stretch

Scalene Stretch

Chin-to-Chest Stretch

Overhead Triceps Stretch

Prayer Stretch

Standing Forward Fold

Side-Lying Quad Stretch

Femoral Nerve Glide

Wall Pec Stretch

Hand-Behind-Back Stretch

Downward Dog Stretch

Puppy Pose

Wall Lat Stretch

Seated Sciatic Nerve Glide

Median Nerve Glide

Ulnar Nerve Glide

Radial Nerve Glide

Happy Baby Stretch

Knee-to-Wall Ankle Mobilization

Step Calf Stretch

Soleus Wall Stretch

Supine Hamstring Strap Stretch

Standing Hamstring Stretch

Half-Kneeling Hamstring Stretch

Chair Hamstring Stretch

Standing Hip Flexor Stretch

Supine Glute Stretch

Seated Figure-4 Stretch

Standing Side Bend

Seated Straddle Stretch

Kneeling Shin Stretch

Legs Up the Wall

Morning Full-Body Stretch

Cross-Body Shoulder Stretch

Standing Overhead Reach Stretch

Suboccipital Stretch

Wall Biceps Stretch

Elbow Flexion Stretch

Supine Elbow Extension Stretch

Couch Stretch

Kneeling Adductor Stretch

Butterfly Stretch

Heel-Prop Knee Extension Stretch

Wall Chest Stretch (Bilateral Lean)

Cervical Flexion-Rotation Stretch

Sternocleidomastoid Stretch

Seated Anterior Shoulder Stretch

Kneeling Lat Stretch (Hands Elevated)

Seated Hip Flexor Stretch

Standing Wide-Stance Adductor Stretch

Wall Straddle Stretch

Reclined Butterfly Stretch

Downward Dog Calf Pedal

Standing Hamstring Scoops

Supine Active Knee Extension (90/90)

Low Lunge Hold

Supine Knee Crossover Stretch

Kneeling Forefoot Rock-Back

Wall Wrist Extensor Lean

90/90 Forward Fold Stretch

Prone Hip Internal Rotation Stretch

Half-Pigeon Hip Stretch

Standing Figure-4 Stretch

Standing TFL Crossover Stretch

Tall-Kneeling Sit-Back

Prone Knee Extension Hang

Step Knee-Flexion Rocking

Anterior Neck Stretch

Table Lean Shoulder Stretch

Hands-Behind-Head Chest Opener

Supine Figure-4 Stretch

Bench-Edge Hip Flexor Stretch

Wall Figure-4 Stretch

Half-Kneeling Crescent Stretch

Straddle Side Reach

Quadruped Lateral Rock-Back

Side-Lying Rib Reach

Supine Crescent Stretch

gait and functional

Ankle Pumps

Standing Hip Hinge

Sit-to-Stand

Step-Up to Balance

Long-Sitting Press-Up

Squat to Calf Raise

Standing March

Seated March

Seated Forward Reach

Seated Hip Hinge

Reverse Lunge to Knee Drive

Single-Leg Sit-to-Stand

Supported Squat

Staggered-Stance Rocking

Step-Over March

Toe Walk (Marching in Place)

Heel Walk (Marching in Place)

Elevated Ankle Pumps (Legs up the Wall)

Half-Kneeling to Stand

Kneeling Leg Switches

Quadruped to Tall-Kneeling

Squat to Overhead Reach

Overhead Reach with Heel Raise

Supported March (Counter)

Seated Diagonal Reach

Standing Cross-Crawl

Half-Kneeling Knee Hover

Prone Ankle Pumps (Knee Bent)

Marching with Arm Swings

Seated Reach-to-Floor

Floor Pick-Up Reach

Seated Cross-Crawl

Gait Rocker Steps (In Place)

Seated Jumping Jacks

Step-Out Jacks

Seated Step-Over Taps

Seated March with Arm Swings

Supine Leg Cycling

Wall-Tap Hip Hinge

Drop Squat (Snap-Down)

Single-Leg Drop Squat

Lateral Lunge to Balance

Forward Lunge to Balance

Sit-to-Stand to Knee Drive

Shoulder-Check Drill

balance

Single-Leg Balance

Tandem-Stance Balance

Single-Leg Balance with Reach

Standing Weight Shifts

Tandem Stance Head Turns

Single-Leg Balance Head Turns

Standing Balance Head Tilts

Step Toe Taps

Half-Kneeling Balance Hold

Single-Leg Arm Swings

Tandem Walk (In Place)

Single-Leg Balance on Step

Tandem Stance Switches

Heel-Toe Rocks

Marching with Head Turns

Single-Leg Lateral Reach

Single-Leg Stance with Trunk Rotation

Tandem Stance with Arm Raises

Single-Leg 3-Way Reach

Tall-Kneeling Head Turns

Tall-Kneeling Side Reach

Half-Kneeling Forward Reach

Feet-Together (Romberg) Stance Hold

Standing Functional Reach

Standing Figure-4 Balance

Standing Knee-Hug Hold

Seated Side Reach

Seated Foot-Hover Balance Hold

Forward Step Recovery Drill

Tandem Stance Forward Reach

Standing Leg Cradle

Half-Kneeling Head Turns

Seated Gaze Stability Head Turns

Feet-Together Stance Head Turns

Sit-to-Stand with Head Turns

Head and Hand Opposition Drill (VOR x2)

Seated Forward Bend Habituation

Hinged-Position Head Turns

Seated Head Tilts

Tandem Stance Head Nods

breathing

Diaphragmatic Breathing

Prone Breathing

90-90 Breathing

Quadruped Breathing

Side-Lying Breathing

Forward-Lean Recovery Breathing

Seated Diaphragmatic Breathing

Standing Breathing with Arm Float

Child's Pose Breathing

Seated Tripod Breathing

Side-Bend Rib Breathing

Wall-Lean Recovery Breathing

postural

Landing studio — 22 direction prototypes

Standalone landing-page directions, every figure computed by the real engine. Pages 21–22 apply the UX research round (see /landing/research/). Open the comparison gallery →