October 1 update. Our PDGM and ICD-10 tools now use the FY2027 code set: 190 codes added, 30 deleted, and no existing code changed clinical group.

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Handouts

Home exercise library

116 exercises a PT or OT prescribes at home, grouped by position. Open one, or build a program.

Chair (28)

Ankle pumps, position

Ankle pumps

Chair

  1. Sit with your feet flat on the floor.
  2. Lift your toes with your heels down, then lift your heels with your toes down.
  3. Keep your knees still and move only your ankles.
Ankle circles, start positionAnkle circles, middle positionAnkle circles, end position

Ankle circles

Chair · each side

  1. Sit tall and lift one foot a little off the floor.
  2. Draw slow circles with your toes, one way and then the other.
  3. Keep your knee still and move only the ankle.
Seated marching, start positionSeated marching, end position

Seated marching

Chair

  1. Sit tall with your feet flat on the floor.
  2. Lift one knee up toward the ceiling, then lower it.
  3. Switch legs and keep your back straight.
Seated knee straightening, start positionSeated knee straightening, end position

Seated knee straightening

Chair · each side

  1. Sit tall in a chair with both feet on the floor.
  2. Straighten one knee until the leg is level, and hold.
  3. Lower slowly and switch legs.
Seated heel raises, position

Seated heel raises

Chair

  1. Sit with your feet flat on the floor.
  2. Lift both heels as high as you can, keeping your toes down.
  3. Lower slowly.
Seated toe raises, position

Seated toe raises

Chair

  1. Sit with your feet flat on the floor.
  2. Keep your heels down and lift your toes and the front of your feet.
  3. Lower slowly.
Sit to stand, start positionSit to stand, end position

Sit to stand

Chair

  1. Sit toward the front of a sturdy chair with your feet flat and slightly back.
  2. Lean forward, nose over toes, and push up through your legs to stand.
  3. Stand tall, then lower yourself slowly back to sitting.
Seated knee press-outs with a band, start positionSeated knee press-outs with a band, end position

Seated knee press-outs with a band

Chair

  1. Sit tall with a loop band around both legs just above the knees.
  2. Press your knees apart against the band and hold.
  3. Bring them back together slowly.
Seated hamstring stretch, hold positionhold

Seated hamstring stretch

Chair · each side

  1. Sit toward the front of the chair and straighten one leg with the heel on the floor.
  2. Keep your back straight and lean forward from the hips until you feel a stretch behind the thigh.
  3. Hold, then switch legs.
Seated trunk turns, start positionSeated trunk turns, end position

Seated trunk turns

Chair

  1. Sit tall with your arms crossed over your chest.
  2. Turn your upper body slowly to one side, then to the other.
  3. Keep your hips facing forward.
Seated forward reach, start positionSeated forward reach, end position

Seated forward reach

Chair

  1. Sit tall with your feet flat on the floor.
  2. Reach both hands forward and down toward your shins as far as you comfortably can.
  3. Sit back up slowly.
Seated arm raise to the front, start positionSeated arm raise to the front, end position

Seated arm raise to the front

Chair · each side

  1. Sit tall with your arm at your side and your thumb pointing up.
  2. Raise the straight arm forward and up as high as you comfortably can.
  3. Lower slowly.
Seated arm raise to the side, start positionSeated arm raise to the side, end position

Seated arm raise to the side

Chair · each side

  1. Sit tall with your arm at your side and your palm facing forward.
  2. Raise the straight arm out to the side and up as high as you comfortably can.
  3. Lower slowly.
Shoulder blade squeeze, start positionShoulder blade squeeze, end position

Shoulder blade squeeze

Chair

  1. Sit or stand tall with your arms at your sides.
  2. Squeeze your shoulder blades together and down, as if holding a pencil between them.
  3. Hold, then relax.
Elbow bends with a band, start positionElbow bends with a band, end position

Elbow bends with a band

Chair

  1. Hold the band in both hands, palms up, with the middle under your feet.
  2. Bend your elbows to bring your hands toward your shoulders.
  3. Lower slowly and keep your elbows at your sides.
Overhead press with a band, start positionOverhead press with a band, end position

Overhead press with a band

Chair

  1. Hold the band at shoulder height with the middle under your feet.
  2. Press both hands straight up over your head.
  3. Lower slowly to your shoulders.
Rows with a band, start positionRows with a band, end position

Rows with a band

Chair

  1. Loop the band around your feet and hold an end in each hand.
  2. Pull your hands back toward your sides, elbows close to your body, and squeeze your shoulder blades together.
  3. Let your arms come forward slowly.
Chest press with a band, start positionChest press with a band, end position

Chest press with a band

Chair

  1. Loop the band behind your back at chest height and hold an end in each hand.
  2. Press both hands straight forward until your arms are long.
  3. Bring them back slowly.

Neck turns

Chair · each side

  1. Sit tall and look straight ahead.
  2. Turn your head slowly to look over one shoulder, and hold.
  3. Return to the middle and turn to the other side.
Chin tucks, start positionChin tucks, end position

Chin tucks

Chair

  1. Sit tall and look straight ahead.
  2. Draw your chin straight back, making a double chin, and hold.
  3. Relax and let it come forward.
Neck side stretch, hold positionhold

Neck side stretch

Chair · each side

  1. Sit or stand tall with your shoulders relaxed.
  2. Tip your ear toward one shoulder until you feel a gentle stretch on the other side of your neck.
  3. Hold, then switch sides.

Shoulder rolls

Chair

  1. Sit tall with your arms relaxed at your sides.
  2. Lift your shoulders up toward your ears, roll them back, and let them drop.
  3. Repeat slowly.
Wrist circles, start positionWrist circles, end position

Wrist circles

Chair · each side

  1. Rest your forearm on your lap or the table with the hand free.
  2. Draw slow circles with your hand, one way and then the other.
  3. Keep your forearm still.
Seated knee to chest, hold positionhold

Seated knee to chest

Chair · each side

  1. Sit tall toward the front of the chair.
  2. Hold under one thigh with both hands and lift the knee toward your chest.
  3. Hold, then lower and switch legs.

Seated figure-four stretch

Chair · each side

  1. Sit tall and rest one ankle on the opposite knee.
  2. Keep your back straight and lean forward slightly until you feel a stretch in the hip.
  3. Hold, then switch legs.
Seated weight shifts, start positionSeated weight shifts, end position

Seated weight shifts

Chair

  1. Sit tall with your feet flat and your hands on your thighs.
  2. Shift your weight onto one hip so the other lifts a little, then shift to the other side.
  3. Keep your head up.

Seated pelvic tilt

Chair

  1. Sit tall with your feet flat on the floor.
  2. Roll your pelvis back to slump your lower back, then roll it forward to arch.
  3. Move slowly between the two.

Standing at the counter (39)

Heel raises, start positionHeel raises, end position

Heel raises

Standing at the counter

  1. Stand facing the counter with both hands resting on it.
  2. Rise up onto your toes and hold.
  3. Lower your heels slowly and keep your body upright.
Toe raises, start positionToe raises, end position

Toe raises

Standing at the counter

  1. Stand with your back against the wall or your hands on the counter.
  2. Keep your heels down and lift your toes and the front of your feet.
  3. Hold, then lower slowly.
Mini squats, start positionMini squats, end position

Mini squats

Standing at the counter

  1. Stand facing the counter with your hands resting on it and your feet hip-width apart.
  2. Bend your knees and hips a little, as if starting to sit, keeping your heels down.
  3. Push back up to standing.
Side leg lifts, start positionSide leg lifts, end position

Side leg lifts

Standing at the counter · each side

  1. Stand sideways to the counter with one hand resting on it.
  2. Lift the outside leg out to the side with the toes pointing forward.
  3. Lower slowly and keep your body upright.
Back leg lifts, start positionBack leg lifts, end position

Back leg lifts

Standing at the counter · each side

  1. Stand facing the counter with both hands resting on it.
  2. Lift one straight leg backward a short way, keeping your body upright.
  3. Lower slowly and switch legs.
Standing knee bends, start positionStanding knee bends, end position

Standing knee bends

Standing at the counter · each side

  1. Stand facing the counter with both hands resting on it.
  2. Bend one knee to lift the heel toward your buttock.
  3. Lower slowly and keep your knees together.
Marching in place, start positionMarching in place, end position

Marching in place

Standing at the counter

  1. Stand tall with a hand on the counter.
  2. Lift one knee up, lower it, then lift the other.
  3. Keep a steady rhythm and look straight ahead.
Side stepping, start positionSide stepping, end position

Side stepping

Standing at the counter

  1. Stand facing the counter with your fingertips resting on it.
  2. Step sideways with one foot, then bring the other foot to meet it.
  3. Take several steps one way, then come back.
Heel-to-toe stance, hold positionhold

Heel-to-toe stance

Standing at the counter · each side

  1. Stand at the counter with one hand resting on it.
  2. Place one foot directly in front of the other, heel touching toes.
  3. Hold still and tall, then switch feet.
Single leg stance, hold positionhold

Single leg stance

Standing at the counter · each side

  1. Stand at the counter with one hand resting on it.
  2. Lift one foot a little off the floor and hold.
  3. Put it down and switch legs.
Feet-together stance, hold positionhold

Feet-together stance

Standing at the counter

  1. Stand at the counter with one hand resting on it.
  2. Bring your feet together so they touch.
  3. Hold still and tall.
Side-to-side weight shifts, start positionSide-to-side weight shifts, end position

Side-to-side weight shifts

Standing at the counter

  1. Stand facing the counter with your feet apart and your hands resting on it.
  2. Shift your weight over one foot, then over the other.
  3. Keep both feet on the floor.
Forward-and-back weight shifts, start positionForward-and-back weight shifts, end position

Forward-and-back weight shifts

Standing at the counter

  1. Stand facing the counter with your hands resting on it.
  2. Rock your weight forward onto your toes, then back onto your heels.
  3. Keep your body straight and move from the ankles.
Heel-to-toe walking, start positionHeel-to-toe walking, middle positionHeel-to-toe walking, end position

Heel-to-toe walking

Standing at the counter

  1. Stand sideways to the counter with one hand on it.
  2. Step forward placing the heel of one foot directly in front of the toes of the other.
  3. Keep going along the counter, then turn and come back.
Step-ups, start positionStep-ups, end position

Step-ups

Standing at the counter · each side

  1. Stand facing a step with a hand on the rail or wall.
  2. Step up with one foot, then bring the other up beside it.
  3. Step back down with the other foot first, then bring the lead foot down.
Step-downs, start positionStep-downs, end position

Step-downs

Standing at the counter · each side

  1. Stand on a step with a hand on the rail or wall.
  2. Bend one knee slowly to lower the other heel toward the floor, then push back up.
  3. Keep your knee over your foot.
Side step-ups, start positionSide step-ups, end position

Side step-ups

Standing at the counter · each side

  1. Stand sideways to a step with a hand on the rail or wall.
  2. Step up sideways with the near foot, then bring the other foot up.
  3. Step down the same way.
Wall push-ups, start positionWall push-ups, end position

Wall push-ups

Standing at the counter

  1. Stand facing the wall with your hands on it at shoulder height, arms straight.
  2. Bend your elbows to bring your chest toward the wall, keeping your body straight.
  3. Push back to the start.
Wall slides, start positionWall slides, end position

Wall slides

Standing at the counter

  1. Stand with your back against the wall and your arms bent, backs of the hands on the wall.
  2. Slide your arms up the wall as high as you comfortably can.
  3. Slide them back down slowly.
Calf stretch at the wall, hold positionhold

Calf stretch at the wall

Standing at the counter · each side

  1. Stand facing the wall with your hands on it and one foot behind the other.
  2. Keep the back heel down and the back knee straight, and lean in until you feel a stretch in the calf.
  3. Hold, then switch legs.
Hamstring stretch with heel up, hold positionhold

Hamstring stretch with heel up

Standing at the counter · each side

  1. Stand with one heel resting on a low step and a hand on the counter.
  2. Keep that knee straight and your back flat, and lean forward from the hips until you feel a stretch behind the thigh.
  3. Hold, then switch legs.
Thigh stretch standing, hold positionhold

Thigh stretch standing

Standing at the counter · each side

  1. Stand with one hand on the counter.
  2. Bend one knee and hold the ankle or pant leg behind you, keeping your knees together.
  3. Hold with your body upright, then switch legs.
Hip stretch standing, hold positionhold

Hip stretch standing

Standing at the counter · each side

  1. Stand with one hand on the counter and one foot a step behind the other.
  2. Tuck your tailbone under and shift your weight forward until you feel a stretch at the front of the back hip.
  3. Hold, then switch legs.
Wall sit, hold positionhold

Wall sit

Standing at the counter

  1. Stand with your back against the wall and your feet a step away from it.
  2. Slide down the wall until your knees are partly bent, and hold.
  3. Slide back up.
Standing trunk turns, start positionStanding trunk turns, end position

Standing trunk turns

Standing at the counter

  1. Stand tall with your arms crossed over your chest.
  2. Turn your upper body slowly to one side, then to the other.
  3. Keep your hips facing forward.
Standing side bend, hold positionhold

Standing side bend

Standing at the counter · each side

  1. Stand tall with one hand on the counter and the other arm raised overhead.
  2. Lean to the side away from the raised arm until you feel a stretch along your side.
  3. Hold, then switch sides.
Arm circles, start positionArm circles, middle positionArm circles, end position

Arm circles

Standing at the counter

  1. Stand or sit tall with your arms out to the sides.
  2. Make small circles with both arms, forward and then backward.
  3. Keep your shoulders down.
Doorway chest stretch, hold positionhold

Doorway chest stretch

Standing at the counter

  1. Stand in a doorway with your forearms on the frame, elbows at shoulder height.
  2. Step forward gently until you feel a stretch across your chest.
  3. Hold, keeping your head up.
Band pull-aparts, start positionBand pull-aparts, end position

Band pull-aparts

Standing at the counter

  1. Hold the band in front of you at shoulder height with your hands apart.
  2. Pull your hands out to the sides, squeezing your shoulder blades together.
  3. Return slowly.
Outward rotation with a band, start positionOutward rotation with a band, end position

Outward rotation with a band

Standing at the counter · each side

  1. Hold the band in both hands with your elbows bent to ninety degrees and tucked at your sides.
  2. Keep one elbow still and rotate that forearm outward.
  3. Return slowly and switch arms.
Inward rotation with a band, start positionInward rotation with a band, end position

Inward rotation with a band

Standing at the counter · each side

  1. Tie the band to a door handle at elbow height and stand sideways to it.
  2. Hold the band with the near hand, elbow bent and tucked at your side, and rotate the forearm in across your body.
  3. Return slowly and switch arms.
Side arm raise with a band, start positionSide arm raise with a band, end position

Side arm raise with a band

Standing at the counter

  1. Stand on the middle of the band and hold an end in each hand.
  2. Raise both arms out to the sides to shoulder height.
  3. Lower slowly.
Squats with a band, start positionSquats with a band, end position

Squats with a band

Standing at the counter

  1. Stand on the middle of the band holding an end in each hand at your shoulders.
  2. Bend your knees and hips to squat part way, keeping your heels down.
  3. Push back up to standing.
Hip hinge, start positionHip hinge, end position

Hip hinge

Standing at the counter

  1. Stand tall with your feet hip-width apart and your hands on your hips.
  2. Push your hips back and let your chest come forward with a flat back, knees slightly bent.
  3. Squeeze your buttocks to stand back up.
Hip hinge with a band, start positionHip hinge with a band, end position

Hip hinge with a band

Standing at the counter

  1. Stand on the middle of the band and hold an end in each hand.
  2. Push your hips back with a flat back until the band is tight.
  3. Squeeze your buttocks to stand tall.
Step-back lunge, start positionStep-back lunge, end position

Step-back lunge

Standing at the counter · each side

  1. Stand tall with one hand on the counter.
  2. Step one foot back and bend both knees a little.
  3. Push through the front foot to return and switch legs.
Neck nods, start positionNeck nods, end position

Neck nods

Standing at the counter

  1. Sit or stand tall and look straight ahead.
  2. Nod your chin down toward your chest, then lift it to look up a little.
  3. Move slowly.
Elbow straightening with a band, start positionElbow straightening with a band, end position

Elbow straightening with a band

Standing at the counter

  1. Anchor the band above you and hold an end in each hand with your elbows bent at your sides.
  2. Straighten your elbows to push your hands down.
  3. Return slowly, keeping your elbows still.
Shoulder pendulum, start positionShoulder pendulum, end position

Shoulder pendulum

Standing at the counter · each side

  1. Lean forward with one hand on the counter and let the other arm hang down.
  2. Let the arm swing gently forward and back, then side to side, then in small circles.
  3. Keep the shoulder relaxed.

Lying on your back (21)

Ankle pumps lying down, position

Ankle pumps lying down

Lying on your back

  1. Lie on your back with your legs straight.
  2. Pull your toes up toward you, then point them away.
  3. Keep going at a steady pace.
Thigh squeezes, hold positionhold

Thigh squeezes

Lying on your back · each side

  1. Lie on your back with one leg straight and the other knee bent.
  2. Tighten the muscle on top of the straight thigh by pressing the back of the knee down, and hold.
  3. Relax and switch legs.
Buttock squeezes, hold positionhold

Buttock squeezes

Lying on your back

  1. Lie on your back with your legs straight.
  2. Squeeze your buttocks together and hold.
  3. Relax them slowly.
Heel slides, start positionHeel slides, end position

Heel slides

Lying on your back · each side

  1. Lie on your back with your legs straight.
  2. Slide one heel toward your buttock, bending the knee as far as you comfortably can.
  3. Slide it back down and switch legs.
Straight leg raise, start positionStraight leg raise, end position

Straight leg raise

Lying on your back · each side

  1. Lie on your back with one knee bent and the other leg straight.
  2. Tighten the straight thigh and lift the leg to the height of the other knee.
  3. Hold, then lower slowly and switch legs.
Bridges, start positionBridges, end position

Bridges

Lying on your back

  1. Lie on your back with your knees bent and your feet flat.
  2. Squeeze your buttocks and lift your hips until your body is straight from shoulders to knees.
  3. Hold, then lower slowly.
Bridge with marching, start positionBridge with marching, end position

Bridge with marching

Lying on your back · each side

  1. Lie on your back with your knees bent and lift your hips into a bridge.
  2. Keeping your hips level, lift one foot a little off the bed, then put it down.
  3. Switch feet.
Single leg bridge, start positionSingle leg bridge, end position

Single leg bridge

Lying on your back · each side

  1. Lie on your back with one knee bent and the other leg straight.
  2. Push through the bent leg to lift your hips, keeping them level.
  3. Hold, then lower slowly and switch legs.
Bridge with a band, start positionBridge with a band, end position

Bridge with a band

Lying on your back

  1. Lie on your back with a loop band just above your knees, knees bent and feet flat.
  2. Press your knees out against the band and lift your hips.
  3. Hold, then lower slowly.
Leg slides out to the side, start positionLeg slides out to the side, end position

Leg slides out to the side

Lying on your back · each side

  1. Lie on your back with your legs straight and your toes pointing up.
  2. Slide one leg out to the side as far as you comfortably can, keeping the knee straight.
  3. Slide it back and switch legs.
Knee fall-outs, start positionKnee fall-outs, end position

Knee fall-outs

Lying on your back · each side

  1. Lie on your back with your knees bent and your feet flat.
  2. Let one knee fall out to the side as far as you comfortably can, keeping the other still.
  3. Bring it back and switch legs.
Abdominal brace, hold positionhold

Abdominal brace

Lying on your back

  1. Lie on your back with your knees bent and your feet flat.
  2. Gently tighten your stomach muscles as if bracing for a light tap, and keep breathing.
  3. Hold, then let them go.
Dead bug, start positionDead bug, end position

Dead bug

Lying on your back · each side

  1. Lie on your back with your knees bent up over your hips and your arms pointing to the ceiling.
  2. Brace your stomach and slowly lower one arm overhead and the opposite heel toward the bed.
  3. Return and switch sides.
Knees to chest stretch, hold positionhold

Knees to chest stretch

Lying on your back

  1. Lie on your back.
  2. Hold behind both thighs and draw your knees toward your chest.
  3. Hold, then let your feet back down.
Lying trunk twist, hold positionhold

Lying trunk twist

Lying on your back · each side

  1. Lie on your back with your knees bent and your arms out to the sides.
  2. Let both knees fall slowly to one side, keeping your shoulders down.
  3. Hold, then bring them back and go to the other side.
Figure-four stretch, hold positionhold

Figure-four stretch

Lying on your back · each side

  1. Lie on your back with your knees bent and rest one ankle on the opposite knee.
  2. Hold behind the bottom thigh and draw it toward you until you feel a stretch in the hip.
  3. Hold, then switch legs.
Hamstring stretch with a towel, hold positionhold

Hamstring stretch with a towel

Lying on your back · each side

  1. Lie on your back and loop a towel around the sole of one foot.
  2. Keeping that knee straight, use the towel to raise the leg until you feel a stretch behind the thigh.
  3. Hold, then switch legs.
Chin tucks lying down, hold positionhold

Chin tucks lying down

Lying on your back

  1. Lie on your back without a pillow, or with a thin one.
  2. Draw your chin toward your throat, pressing the back of your head gently into the surface, and hold.
  3. Relax and let your head rest.

Arm raise with a stick

Lying on your back

  1. Lie on your back holding a stick or cane with both hands, arms straight over your thighs.
  2. Raise the stick up and overhead as far as you comfortably can, letting the stronger arm help.
  3. Hold, then lower slowly.
Marching lying down, start positionMarching lying down, end position

Marching lying down

Lying on your back · each side

  1. Lie on your back with your knees bent and your feet flat.
  2. Brace your stomach and lift one foot a few inches, keeping your pelvis still.
  3. Lower it and switch legs.
Curl-ups, start positionCurl-ups, end position

Curl-ups

Lying on your back

  1. Lie on your back with your knees bent and your hands on your thighs.
  2. Lift your head and shoulders, sliding your hands toward your knees.
  3. Lower slowly.

Lying on your side (3)

Side-lying leg lifts, start positionSide-lying leg lifts, end position

Side-lying leg lifts

Lying on your side · each side

  1. Lie on your side with the bottom knee bent and the top leg straight.
  2. Lift the top leg toward the ceiling with the toes pointing forward.
  3. Hold, then lower slowly and switch sides.
Clamshells, start positionClamshells, end position

Clamshells

Lying on your side · each side

  1. Lie on your side with your knees bent and your feet together.
  2. Keep your feet touching and lift the top knee like a clam opening.
  3. Hold, then lower slowly and switch sides.
Side-lying inner thigh lifts, start positionSide-lying inner thigh lifts, end position

Side-lying inner thigh lifts

Lying on your side · each side

  1. Lie on your side with the top knee bent and the foot on the floor in front of the bottom leg.
  2. Keep the bottom leg straight and lift it a few inches.
  3. Hold, then lower slowly and switch sides.

Lying on your stomach (7)

Leg lifts on your stomach, start positionLeg lifts on your stomach, end position

Leg lifts on your stomach

Lying on your stomach · each side

  1. Lie on your stomach with your legs straight and your forehead on your hands.
  2. Squeeze your buttock and lift one straight leg a few inches.
  3. Hold, then lower slowly and switch legs.
Y raises on your stomach, start positionY raises on your stomach, end position

Y raises on your stomach

Lying on your stomach

  1. Lie on your stomach with your arms overhead in a Y shape, thumbs up.
  2. Lift both arms a few inches, squeezing your shoulder blades down.
  3. Hold, then lower slowly.
T raises on your stomach, start positionT raises on your stomach, end position

T raises on your stomach

Lying on your stomach

  1. Lie on your stomach with your arms out to the sides in a T shape, thumbs up.
  2. Lift both arms a few inches, squeezing your shoulder blades together.
  3. Hold, then lower slowly.
W raises on your stomach, start positionW raises on your stomach, end position

W raises on your stomach

Lying on your stomach

  1. Lie on your stomach with your elbows bent so your arms make a W shape.
  2. Lift both arms a few inches, squeezing your shoulder blades together and down.
  3. Hold, then lower slowly.
Superman, start positionSuperman, end position

Superman

Lying on your stomach

  1. Lie on your stomach with your arms stretched overhead.
  2. Lift your arms and legs a few inches at the same time, keeping your neck in line.
  3. Hold, then lower slowly.
Press-ups on your stomach, hold positionhold

Press-ups on your stomach

Lying on your stomach

  1. Lie on your stomach with your hands under your shoulders.
  2. Press your upper body up, letting your back arch while your hips stay down.
  3. Hold, then lower slowly.
Knee bends on your stomach, start positionKnee bends on your stomach, end position

Knee bends on your stomach

Lying on your stomach · each side

  1. Lie on your stomach with your legs straight.
  2. Bend one knee to bring the heel toward your buttock.
  3. Lower slowly and switch legs.

Hands and knees (5)

Bird dog, start positionBird dog, end position

Bird dog

Hands and knees · each side

  1. Kneel on hands and knees with your back flat.
  2. Reach one arm forward and the opposite leg back, keeping your hips level.
  3. Hold, then return and switch sides.
Cat and cow, start positionCat and cow, end position

Cat and cow

Hands and knees

  1. Kneel on hands and knees with your back flat.
  2. Round your back up toward the ceiling and tuck your chin, then let your belly drop and lift your head.
  3. Move slowly between the two.
Leg lifts on hands and knees, start positionLeg lifts on hands and knees, end position

Leg lifts on hands and knees

Hands and knees · each side

  1. Kneel on hands and knees with your back flat.
  2. Keeping the knee bent, lift one leg behind you until the thigh is level with your back.
  3. Lower slowly and switch legs.
Side leg lifts on hands and knees, start positionSide leg lifts on hands and knees, end position

Side leg lifts on hands and knees

Hands and knees · each side

  1. Kneel on hands and knees with your back flat.
  2. Keeping the knee bent, lift one leg out to the side.
  3. Lower slowly and switch legs.
Child's pose, hold positionhold

Child's pose

Hands and knees

  1. Kneel on hands and knees.
  2. Sit your hips back toward your heels and reach your arms forward along the bed or mat.
  3. Hold and breathe slowly.

Hands and arms (13)

Towel wring, start positionTowel wring, end position

Towel wring

Hands and arms

  1. Hold a rolled towel with both hands in front of you.
  2. Twist your hands in opposite directions as if wringing out water.
  3. Twist the other way.
Wrist stretch palm up, hold positionhold

Wrist stretch palm up

Hands and arms · each side

  1. Hold one arm out straight with the palm facing up.
  2. Use the other hand to bend the fingers and wrist down until you feel a stretch along the inside of the forearm.
  3. Hold, then switch arms.
Wrist stretch palm down, hold positionhold

Wrist stretch palm down

Hands and arms · each side

  1. Hold one arm out straight with the palm facing down.
  2. Use the other hand to bend the fingers and wrist down until you feel a stretch along the top of the forearm.
  3. Hold, then switch arms.
Make a fist and open, start positionMake a fist and open, end position

Make a fist and open

Hands and arms · each side

  1. Rest your forearm on the table with the hand open.
  2. Curl your fingers into a gentle fist and hold.
  3. Open the hand wide and straighten the fingers.
Thumb to each finger, start positionThumb to each finger, middle positionThumb to each finger, end position

Thumb to each finger

Hands and arms · each side

  1. Hold your hand up with the fingers open.
  2. Touch the tip of your thumb to the tip of each finger in turn, making a round O each time.
  3. Go back the other way.
Finger spread, start positionFinger spread, end position

Finger spread

Hands and arms · each side

  1. Rest your hand flat on the table.
  2. Spread your fingers as wide apart as you can and hold.
  3. Bring them back together.
Ball squeeze, hold positionhold

Ball squeeze

Hands and arms · each side

  1. Hold a soft ball or rolled sock in your palm.
  2. Squeeze it as hard as you comfortably can and hold.
  3. Relax your hand.
Wrist curls with a can, start positionWrist curls with a can, end position

Wrist curls with a can

Hands and arms · each side

  1. Rest your forearm on the table with the palm up and the hand over the edge, holding a soup can.
  2. Bend your wrist to lift the can toward you.
  3. Lower slowly.
Reverse wrist curls with a can, start positionReverse wrist curls with a can, end position

Reverse wrist curls with a can

Hands and arms · each side

  1. Rest your forearm on the table with the palm down and the hand over the edge, holding a soup can.
  2. Bend your wrist to lift the back of the hand up.
  3. Lower slowly.
Overhead arm stretch, hold positionhold

Overhead arm stretch

Hands and arms · each side

  1. Raise one arm overhead and bend the elbow so the hand drops behind your neck.
  2. Use the other hand to press the elbow gently back until you feel a stretch along the back of the arm.
  3. Hold, then switch arms.
Cross-body shoulder stretch, hold positionhold

Cross-body shoulder stretch

Hands and arms · each side

  1. Bring one arm straight across your chest.
  2. Use the other arm to hug it closer until you feel a stretch in the back of the shoulder.
  3. Hold, then switch arms.
Table slides, start positionTable slides, end position

Table slides

Hands and arms · each side

  1. Sit at a table with your hand on a towel.
  2. Slide the towel forward across the table, letting your body lean in, until you feel a stretch in the shoulder.
  3. Hold, then slide back.
Wall walking with fingers, start positionWall walking with fingers, end position

Wall walking with fingers

Hands and arms · each side

  1. Stand facing the wall with your fingertips on it at waist height.
  2. Walk your fingers up the wall as high as you comfortably can.
  3. Hold, then walk them back down.

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