Therapeutic Exercises

Explore our complete collection of illustrated therapeutic exercises, designed by healthcare professionals. Each exercise is detailed step by step with precise anatomical diagrams for safe practice.

57 Articles

Rotator Cuff Stretch

StretchingShoulder

Rotator Cuff Stretch

Two rotator cuff stretch variations, with and without a towel, targeting internal and external rotation to relieve shoulder tension.

Published on February 25, 2026Read more

Deep Squat

MobilizationFlexibilityHip

Deep Squat

Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.

Published on February 25, 2026Read more

Hip Joint Flexibility

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Hip Joint Flexibility

Hip flexibility exercise lying on the back, with circular leg movements to mobilize the hip joint in all directions.

Published on February 25, 2026Read more

Sacroiliac Joint Unlocking

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Sacroiliac Joint Unlocking

Sacroiliac joint unlocking technique using knee crossing to relieve lower back and pelvic pain.

Published on February 25, 2026Read more

Adductor Stretch

StretchingFlexibilityHip

Adductor Stretch

Adductor stretch in butterfly position: seated, feet together, knees open toward the floor to loosen the inner thighs and hips.

Published on February 25, 2026Read more

Ankle & Toe Stretch

StretchingFlexibilityFoot

Ankle & Toe Stretch

Seated stretches on heels in two positions (top of foot and toes) to deeply loosen ankle and toe joints.

Published on February 25, 2026Read more

Full Back Stretch - Child's Pose

StretchingPain ReliefLumbar

Full Back Stretch - Child's Pose

Child's pose (Balasana) is a restorative full-body stretch that lengthens all back muscles and promotes deep relaxation.

Published on February 25, 2026Read more

Standing Shoulder & Pectoral Stretch

StretchingShoulder

Standing Shoulder & Pectoral Stretch

Complete standing shoulder and pectoral stretch with arms crossed and overhead, 7-second holds repeated 7 times, targeting the pectoralis major, deltoid and rotator cuff.

Published on February 25, 2026Read more

Seated Lateral Neck Stretch

StretchingCervical

Seated Lateral Neck Stretch

Lateral neck stretch performed in seated position with hand placed on the head to guide the tilt, gently targeting the upper trapezius and scalenes.

Published on February 25, 2026Read more

Pelvic Floor Stretch

StretchingFlexibilityHip

Pelvic Floor Stretch

This seated wide-leg forward fold targets the pelvic floor and adductors to release deep pelvic tension.

Published on February 25, 2026Read more

Side-Lying Quadriceps Stretch

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Side-Lying Quadriceps Stretch

Side-lying quadriceps stretch with ankle hold, 30-second hold to lengthen the rectus femoris and vastus lateralis without lumbar compression.

Published on February 25, 2026Read more

Hip Rotator Stretch

StretchingHip

Hip Rotator Stretch

Seated hip rotator stretch with crossed leg and gentle torso rotation to release deep hip muscles and improve rotational mobility.

Published on February 25, 2026Read more

Trunk Rotator Stretch

StretchingFlexibility

Trunk Rotator Stretch

Standing trunk rotator stretch in 3 progressive stages, with torso rotation touching knee then ankle, 7-second holds per position.

Published on February 25, 2026Read more

Tennis Elbow Stretch

StretchingPain ReliefElbow

Tennis Elbow Stretch

Targeted forearm extensor stretch to relieve lateral epicondylitis (tennis elbow): extended arm, wrist flexion held for 30 seconds.

Published on February 25, 2026Read more

Foot Sole Massage

Pain ReliefFootPlantar Fasciitis

Foot Sole Massage

Self-massage technique with a tennis ball under the foot sole to relieve plantar fascia tension and aponeurosis pain.

Published on February 25, 2026Read more

Gentle Neck Mobilization

MobilizationPain ReliefCervical

Gentle Neck Mobilization

Gentle neck mobilization exercise through slow rotations and progressive circles, designed to restore cervical range of motion and relieve muscle tension.

Published on February 25, 2026Read more

Cervical Relief - Pinch and Roll Technique

Pain ReliefCervicalSelf-Massage

Cervical Relief - Pinch and Roll Technique

Self-massage pinch and roll technique applied to the nape and upper trapezius to release cervical contractures and improve local circulation.

Published on February 25, 2026Read more

Shoulder Mobilization

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Shoulder Mobilization

Two gentle shoulder mobilization exercises in Y-arm and V-arm positions, with slow controlled movements to restore joint range of motion.

Published on February 25, 2026Read more

Humeral Head Recentering

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Humeral Head Recentering

Isometric humeral head recentering exercise, standing with resistance band or against a wall, to stabilize the shoulder and correct muscle imbalances.

Published on February 25, 2026Read more

Isometric Neck Strengthening

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Isometric Neck Strengthening

Isometric neck strengthening exercise in 4 directions using a towel, targeting deep and superficial cervical muscles to stabilize the cervical spine.

Published on February 25, 2026Read more

Breathing with Extended Arms

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Breathing with Extended Arms

Dynamic standing breathing exercise combining arm raise on inhalation and lowering on exhalation for complete thoracic expansion.

Published on February 25, 2026Read more

Heel Spur Relief

StretchingPain ReliefFoot

Heel Spur Relief

Standing stretch exercise targeting the calf and plantar fascia to relieve pain associated with heel spurs and plantar fasciitis.

Published on February 25, 2026Read more

Thoraco-Lumbar Junction Flexibility

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Thoraco-Lumbar Junction Flexibility

This standing rotation exercise loosens the thoraco-lumbar junction, a frequently stiff transition zone between the thorax and lumbar spine.

Published on February 25, 2026Read more

Pelvic Tilt

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Pelvic Tilt

The pelvic tilt is a fundamental exercise for strengthening deep core muscles and relieving lower back pain.

Published on February 25, 2026Read more

Psoas Stretch

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Psoas Stretch

The psoas stretch in a low lunge releases the primary hip flexor, often shortened by prolonged sitting.

Published on February 25, 2026Read more

Piriformis Stretch

StretchingLumbarHip

Piriformis Stretch

Learn how to stretch the piriformis muscle in a supine figure-4 position to relieve sciatic pain and hip tension.

Published on February 25, 2026Read more

Pigeon Pose

StretchingFlexibilityHip

Pigeon Pose

The pigeon pose deeply stretches the piriformis, psoas, and glutes to release hip and lower back tension.

Published on February 25, 2026Read more

Knees to Chest

StretchingPain ReliefLumbar

Knees to Chest

The knees-to-chest stretch relieves lower back tension and gently decompresses the lower spinal vertebrae.

Published on February 25, 2026Read more

Forward Fold Lotus

StretchingFlexibilityHip

Forward Fold Lotus

The forward fold lotus stretch loosens the adductors and lower back muscles through a gentle forward trunk flexion.

Published on February 25, 2026Read more

Spinal Mobilization (Cat-Cow)

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Spinal Mobilization (Cat-Cow)

The Cat-Cow spinal mobilization alternates flexion and extension of the spine on all fours to improve back movement fluidity.

Published on February 25, 2026Read more

Lateral Neck Stretch

StretchingPain ReliefCervical

Lateral Neck Stretch

Lateral neck stretch in seated position with manual assistance, targeting the upper trapezius and scalenes to relieve daily cervical tension.

Published on February 25, 2026Read more

Supine Spinal Twist

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Supine Spinal Twist

The supine spinal twist improves spinal flexibility, stretches the obliques, and relieves tension built up in the lower back.

Published on February 25, 2026Read more

Muscle Strengthening - Sciatica Prevention

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Muscle Strengthening - Sciatica Prevention

This muscle strengthening program targets the glutes and back muscles to prevent sciatica episodes through alternating leg raises.

Published on February 25, 2026Read more

Neck Muscle Mobilization

MobilizationCervical

Neck Muscle Mobilization

Active neck muscle mobilization exercise in standing or seated position, with manual chin guidance to improve cervical rotation range.

Published on February 25, 2026Read more

Isometric Neck Strengthening with Towel

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Isometric Neck Strengthening with Towel

Advanced variant of isometric cervical strengthening using a large towel for uniform resistance in all 4 directions, strengthening the entire neck musculature.

Published on February 25, 2026Read more

Cervical Pain Relief

Pain ReliefCervical

Cervical Pain Relief

3-step program to relieve cervical pain: extension, flexion, and tilting, targeting deep cervical muscles and the upper trapezius.

Published on February 25, 2026Read more

Cervical Pain Relief Lying Down

Pain ReliefCervicalRelaxation

Cervical Pain Relief Lying Down

Cervical relief exercise lying on your back, combining chin extension and lateral tilting to relax the suboccipital muscles and scalenes.

Published on February 25, 2026Read more

Shoulder & Pectoral Stretch

StretchingShoulder

Shoulder & Pectoral Stretch

Two standing exercises to gently stretch the shoulders and pectorals, with arms spread then raised overhead, holding 7 seconds for 7 repetitions.

Published on February 25, 2026Read more

Long Dorsal Muscle Massage

Pain ReliefSelf-Massage

Long Dorsal Muscle Massage

Standing self-massage against a wall with a tennis ball to release the long dorsal muscles, erector spinae and thoracolumbar fascia through multidirectional movements.

Published on February 25, 2026Read more

Upper Back Release - Shoulder Stand

StretchingShoulderRelaxation

Upper Back Release - Shoulder Stand

Supine shoulder stand posture with legs vertical for 90 seconds, to deeply release the trapezius, rhomboids and paravertebral muscles of the upper back.

Published on February 25, 2026Read more

Dorsal Muscle Shortening

RenforcementPosture

Dorsal Muscle Shortening

Seated chair exercise to shorten and strengthen dorsal muscles: elbows back and chin tucked, 90-second hold for posture correction.

Published on February 25, 2026Read more

Range of Motion Improvement - Lying Bicycle

MobilizationFlexibilityHip

Range of Motion Improvement - Lying Bicycle

Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.

Published on February 25, 2026Read more

Knee Joint Relaxation - Hero Pose

StretchingFlexibilityKnee

Knee Joint Relaxation - Hero Pose

Knee joint relaxation in hero pose (Virasana): sitting on heels then gradually reclining backward, 10-20 seconds, to loosen the quadriceps and joint capsule.

Published on February 25, 2026Read more

Hip Joint Stretch

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Hip Joint Stretch

Hip joint stretch in supine position, leg crossed in figure 4 with pull toward the chest, to release deep hip tension.

Published on February 25, 2026Read more

Prone Quadriceps Stretch

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Prone Quadriceps Stretch

Prone quadriceps stretch with ankle hold, allowing a deep and controlled stretch of the rectus femoris and vasti muscles.

Published on February 25, 2026Read more

Kneecap Mobilization

MobilizationPain ReliefKnee

Kneecap Mobilization

Manual kneecap mobilization while seated, with up/down and lateral movements for 90 seconds to restore patellar glide and relieve knee pain.

Published on February 25, 2026Read more

Quadriceps Strengthening - Wall Sit

RenforcementKnee

Quadriceps Strengthening - Wall Sit

Isometric quadriceps strengthening in wall sit position, back flat, knees at 90°, 20-second holds repeated 7 times to stabilize the kneecap.

Published on February 25, 2026Read more

Quadriceps Relaxation

Pain ReliefKneeSelf-Massage

Quadriceps Relaxation

Quadriceps self-massage seated on a chair, manual massage of the front thigh, 7 repetitions per leg to release muscle tension.

Published on February 25, 2026Read more

Carpal Tunnel Release

Pain ReliefWristCarpal Tunnel

Carpal Tunnel Release

Self-massage and stretching technique targeting the carpal tunnel area to relieve median nerve compression symptoms.

Published on February 25, 2026Read more

Wrist Mobilization

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Wrist Mobilization

Wrist mobilization in two steps: light shaking to release tension, then puppet-style rotations to restore joint range of motion.

Published on February 25, 2026Read more

Wrist Muscle Shortening

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Wrist Muscle Shortening

Wrist muscle shortening exercise: close the fist and flex the wrist inward for 90 seconds to relieve carpal tunnel pain.

Published on February 25, 2026Read more

Elbow Strengthening

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Elbow Strengthening

Elbow strengthening exercise: hands joined in front of the chest, raise elbows 10 times to strengthen triceps, biceps and joint stabilizers.

Published on February 25, 2026Read more

Hand & Wrist Strengthening

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Hand & Wrist Strengthening

Strengthening exercise with a stress ball: 5-second compressions, 10 reps per hand to strengthen intrinsic muscles and finger flexors.

Published on February 25, 2026Read more

Foot Stretch & Strengthening

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Foot Stretch & Strengthening

Standing exercises targeting the toes and plantar arch to strengthen foot muscles and improve arch stability.

Published on February 25, 2026Read more

Ankle & Foot Mobilization

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Ankle & Foot Mobilization

Learn how to mobilize your ankles and feet while seated through gentle rotations and flexion/extension movements to improve joint flexibility.

Published on February 25, 2026Read more

Foot & Ankle Strengthening - Varied Walking

RenforcementFootPrevention

Foot & Ankle Strengthening - Varied Walking

Foot and ankle strengthening program based on four walking types: on heels, outer edge, inner edge, and on toes.

Published on February 25, 2026Read more

Abdominal Breathing with Relaxed Shoulders

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Abdominal Breathing with Relaxed Shoulders

Deep abdominal breathing technique in seated or lying position, with emphasis on shoulder relaxation for complete muscular release.

Published on February 25, 2026Read more

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