Exercise Library
General guidance for different groups. Your personal plan may vary. Always follow professional advice tailored to your condition.
Kids
- Fun balance drills (single‑leg stance, soft‑surface balance)
- Mobility play (animal walks, gentle stretches)
- Core games (plank holds adapted, side bridges)
Note: Always perform exercises within a comfortable range. If pain increases, stop and consult your physiotherapist.
Men
- Posterior chain (glute bridges, hip hinge drills)
- Shoulder stability (Y‑T‑W, scapular control)
- Mobility (hamstring, hip flexor, thoracic rotations)
Note: Always perform exercises within a comfortable range. If pain increases, stop and consult your physiotherapist.
Women
- Core strength (dead bug progressions)
- Knee control (step‑downs, split squats)
- Upper back mobility (open book, wall angels)
Note: Always perform exercises within a comfortable range. If pain increases, stop and consult your physiotherapist.
Older Adults / Parents
- Balance & fall prevention (tandem stance, heel‑toe walks)
- Strength (sit‑to‑stand, resistance band rows)
- Gentle mobility (calf, hip, neck stretches)
Note: Always perform exercises within a comfortable range. If pain increases, stop and consult your physiotherapist.
Pregnant Women
- Pelvic floor awareness (breath‑guided activation)
- Gentle core (cat‑cow, side‑lying leg lifts)
- Mobility & posture (hip openers, thoracic mobility)
Note: Always perform exercises within a comfortable range. If pain increases, stop and consult your physiotherapist.