Neck
Gentle chin tuck
Glide the head straight back
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The exercise library
48 ways to move more comfortably. Read the steps, find an easier option, and choose what fits today.
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Neck
Lateral neck stretch
Tilt one ear toward the shoulder
Shoulder
Supported shoulder pendulum
Let the arm circle gently
Shoulder
Wall-assisted shoulder slide
Slide hands upward
Upper back
Open-book rotation
Rotate the upper arm open
Upper back
Chair thoracic extension
Lean over the chair back
Lower back
Pelvic tilt
Gently rock the pelvis
Lower back
Single knee hug
Bring one knee closer
Chest
Low doorway chest opener
Step gently forward
Chest
360-degree rib breathing
Expand the ribs gently
Abdomen
Relaxed abdominal breathing
Allow gentle expansion
Abdomen
Supported standing extension
Lean back slightly
Lower abdomen / groin
Adductor rock-back
Rock hips backward
Hip
Supported hip-flexor stretch
Shift the pelvis forward
Hip
Supported figure-four
Bring the thigh closer
Knee
Quad set
Tighten the thigh
Knee
Rope-assisted hip-flexor and quad stretch
Bring heel toward you
Calf
Runner’s calf stretch
Press the back heel down
Calf
Seated calf stretch
Draw the toes toward you
Ankle
Knee-to-wall ankle glide
Guide knee toward wall
Ankle
Controlled ankle circles
Circle in both directions
Foot
Seated plantar fascia stretch
Extend the toes gently
Foot
Short-foot activation
Gently shorten the foot
Elbow
Wrist extensor stretch
Bend wrist downward
Elbow
Wrist flexor stretch
Extend wrist gently
Wrist
Controlled wrist circles
Circle slowly
Wrist
Gentle hand tendon glide
Move through soft hand shapes
Wrist
Prayer wrist glide
Lower hands slightly
Neck
Gentle neck rotation
Turn your head comfortably
Shoulder
Shoulder rolls
Circle the shoulders slowly
Upper back
Shoulder-blade squeezes
Draw the shoulder blades gently together
Shoulder
Cross-body shoulder stretch
Bring one arm across the chest
Shoulder
Supported table shoulder flexion
Slide the arms forward on a table
Upper back
Seated thoracic rotation
Turn the upper body gently
Lower back
Cat–cow
Round and release the back slowly
Upper back
Standing side reach
Reach gently to one side
Lower back
Seated pelvic rocking
Rock the pelvis through a small range
Lower back
Supine knee rolls
Let bent knees move gently side to side
Hip
Seated hamstring stretch
Hinge forward over a supported heel
Hip
Supine hamstring stretch with towel
Lift one leg with gentle towel support
Hip
Standing hip-flexor stretch
Lengthen the front of the back hip
Hip
Seated figure-four
Rest one ankle over the opposite thigh
Hip
Supported butterfly stretch
Relax the thighs with support
Lower abdomen / groin
Standing adductor stretch
Shift weight gently to one side
Elbow
Forearm rotation
Turn the palm up and down
Wrist
Finger spread and release
Open the fingers and relax
Ankle
Seated ankle pumps
Point and lift the feet slowly
Foot
Toe spreading
Spread the toes without curling