Exercise Library

Most of the exercises in this library are designed to be done daily or on most days of the week. Gentle mobility and postural exercises typically benefit from daily repetition, while strengthening exercises usually require a rest day between sessions to allow muscles to recover and adapt. Each individual exercise guide includes specific frequency recommendations tailored to that movement.

In most cases yes, with care. Gentle mobility and stretching exercises are often appropriate even during a flare-up and can actively help reduce pain by improving circulation and reducing muscle guarding. Strengthening exercises are generally better introduced once the acute phase has settled. Each guide includes clear guidance on when to ease off or seek professional advice before continuing.

The majority of exercises in this library require no equipment at all — just a mat or comfortable floor space. A small number of shoulder exercises use a resistance band (theraband), which is inexpensive and widely available online or in sports shops. Equipment requirements are clearly listed at the start of each exercise guide so you know what to have ready before you begin.

The best starting point is to identify your primary area of pain and follow the relevant body area guide — each one groups exercises by condition and stage of recovery. If you have been given a specific diagnosis, use the conditions section within your relevant body area to find exercises matched to that diagnosis. If you are unsure, start with the most gentle exercises in your area and gradually progress.

If a doctor or specialist has advised you to avoid exercise or specific movements, follow that advice and consult them before starting any exercise programme. These guides are designed for common musculoskeletal conditions and are not a substitute for personalised medical or physiotherapy advice. If you are unsure whether an exercise is appropriate for your situation, book an appointment for a professional assessment.