Exercise library

The homework we actually give patients

20 stretches and drills grouped by body region, with reps, form cues and when to stop.

Book Appointment Back to Resource Hub

Region

Neck & upper back

Chin tuck

Tech neck, tension headaches, forward head posture

1.Sit tall, eyes level.
2.Glide your chin straight back, as if making a double chin — do not tip your head down.
3.Hold 5 seconds, release slowly.

Dose: 10 reps, 2–3 times a day

Caution: Stop if you feel arm tingling or dizziness.

Related condition →

Foam roller thoracic extension

Mid-back stiffness, shoulder and neck load

1.Place a foam roller across your mid-back, knees bent.
2.Support your head with your hands and ease backward over the roller.
3.Breathe out at end range, then come up.

Dose: 6–8 slow reps at 2–3 spots

Caution: Keep the roller below the shoulder blades; never roll the low back.

Scapular squeeze

Upper back fatigue, rounded shoulders

1.Arms at your sides, elbows bent 90°.
2.Draw shoulder blades down and together.
3.Hold 5 seconds without shrugging.

Dose: 12 reps, 2 sets daily

Caution: Avoid if it pinches the front of the shoulder.

Region

Low back & core

Cat-cow

Morning stiffness, general spinal mobility

1.On hands and knees, round your back and tuck the tailbone.
2.Then reverse: let the belly drop and lift the chest.
3.Move with your breath.

Dose: 10 slow cycles, mornings

Caution: Stay inside a pain-free range.

Dead bug

Low back pain, core control without spinal loading

1.Lie on your back, knees and arms up over your hips and shoulders.
2.Press your low back gently to the floor.
3.Lower one arm and the opposite leg, return, then switch.

Dose: 8 per side, 2–3 sets

Caution: If your back arches off the floor, shorten the range.

Related condition →

Prone press-up

Disc-related low back pain and leg symptoms that improve with extension

1.Lie face down, hands under shoulders.
2.Press your chest up while hips stay down.
3.Hold 2 seconds, lower.

Dose: 10 reps, up to 5 times a day

Caution: Stop if leg symptoms travel further down the leg.

Related condition →

Bird dog

Back endurance, SI joint stability

1.On hands and knees, brace lightly.
2.Extend one arm and the opposite leg to level.
3.Hold 5 seconds, switch sides.

Dose: 8 per side, 2 sets

Caution: Do not let the hips rotate or the back sag.

90/90 diaphragmatic breathing

Tension, sleep, stress-driven neck and back pain

1.Lie with feet on a wall or chair, knees at 90°.
2.Inhale through the nose for 4, feel the ribs widen.
3.Exhale for 6–8.

Dose: 5 minutes before bed

Caution: No forcing the breath — light and quiet.

Related condition →

Region

Hips & pelvis

Glute bridge

Low back pain, weak glutes, pregnancy-related pelvic pain

1.Lie on your back, knees bent, feet hip width.
2.Drive through your heels and lift the hips.
3.Squeeze the glutes at the top, lower slowly.

Dose: 12–15 reps, 2–3 sets

Caution: If you feel it mostly in your hamstrings, move feet closer in.

Figure-four piriformis stretch

Buttock pain, sciatic-type symptoms from muscle irritation

1.Lie on your back, cross one ankle over the opposite knee.
2.Pull the supporting thigh toward your chest.
3.Hold and breathe.

Dose: 30 seconds, 2–3 times per side

Caution: Ease off if it produces sharp shooting pain.

Related condition →

Half-kneeling hip flexor stretch

Anterior hip tightness from sitting, low back extension pain

1.Half kneel with the back knee down.
2.Tuck the tailbone under, then shift forward slightly.
3.Keep ribs down.

Dose: 30 seconds, 2 per side

Caution: Use a pad under the knee; no arching the low back.

Clamshell

IT band pain, runner's knee, pelvic stability

1.Side lying, knees bent, heels together.
2.Lift the top knee without rolling the pelvis back.
3.Lower with control.

Dose: 15 per side, 2 sets

Caution: Add a band only once form is clean.

Related condition →

Region

Shoulders

Pendulum swing

Early shoulder pain, frozen shoulder, post-injury mobility

1.Lean forward, supporting yourself with the other hand.
2.Let the arm hang and swing in small circles.
3.Reverse direction.

Dose: 30 seconds each direction, 2–3 times daily

Caution: Keep it passive — the arm should not be lifting itself.

Related condition →

Band external rotation

Rotator cuff strain, shoulder impingement

1.Elbow at your side bent 90°, band in hand.
2.Rotate the forearm outward, keeping the elbow pinned.
3.Return slowly.

Dose: 12–15 reps, 2–3 sets

Caution: No shrugging; light resistance beats heavy.

Related condition →

Wall slide

Overhead reaching pain, shoulder blade control

1.Forearms on the wall, elbows shoulder height.
2.Slide up while keeping contact and ribs down.
3.Slide back down.

Dose: 10 reps, 2 sets

Caution: Stop below the height where it pinches.

Region

Knees & feet

Quad set

Knee pain, post-injury quad activation

1.Sit with the leg straight.
2.Tighten the thigh and press the back of the knee down.
3.Hold 5 seconds.

Dose: 15 reps, 3 times daily

Caution: Should be pain free — reduce effort if not.

Related condition →

Controlled step-down

Runner's knee, stair and hill pain

1.Stand on a low step.
2.Lower the other heel slowly toward the floor over 3 seconds.
3.Keep the knee tracking over the middle of the foot.

Dose: 8–10 per side, 2 sets

Caution: Start on the lowest step you can control.

Related condition →

Eccentric calf raise

Achilles tendinopathy, plantar heel pain

1.Rise onto both toes.
2.Shift weight to the involved leg.
3.Lower over 3–4 seconds.

Dose: 10 reps, 3 sets daily

Caution: Mild ache during is fine; sharp pain is not.

Related condition →

Plantar fascia stretch

First-step-in-the-morning heel pain

1.Cross the involved foot over the opposite knee.
2.Pull the toes back toward the shin.
3.Massage the arch with a thumb.

Dose: 30 seconds, 3 reps before standing in the morning

Caution: Do it before your first steps out of bed.

Related condition →

Toe yoga

Arch control, foot and ankle stability

1.Stand barefoot.
2.Lift the big toe while the others stay down, then reverse.
3.Keep the arch active.

Dose: 10 alternations, 2 sets

Caution: Cramping means stop and shake it out.

These are general education, not a personalized plan. If something makes your pain travel further down an arm or leg, stop and get examined.

Book your visit

Ready to feel better?

Pick the clinic closest to you and book online in minutes. New patients are usually seen within days, not weeks.

Book Zeeland10990 Chicago Drive, Zeeland, MI 49464 Book Portage1930 W Milham Ave Ste D, Portage, MI 49024 Book Muskegon1125 E Sherman Blvd, Norton Shores, MI 49444