A woman greeting her friend with a high five

Ready to join the movement?

Well done, with this personalised pain management plan you are on your way to rediscovering the joy of movement. 

By following the exercises below you can take another step towards managing your pain. Are you ready to get moving?

 

When starting any new exercise programme, we always recommend speaking to a health professional. If you are experiencing any instability or more pain when doing the exercise in the painful area, please don’t continue with the exercises without speaking to your doctor.

Your exercise plan

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MOBILITY

X Knee mobility

Perform 10-30 repetitions once to three times a day.

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STRENGTH

X Straight leg raise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Bridge exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Hip abduction

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Sit to stand exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH    

X Single leg mini squat

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Hamstring stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

X Quad stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Single leg compass exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

X Ankle mobility

Perform 10-30 repetitions once to three times a day.

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FLEXIBILITY

X Knee to wall exercise

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

X Plantar fascia stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

X Calf stretch exercise

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Foot towel pull exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Heel raise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Toe raise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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BALANCE

X Single leg balance

Maintain this position for 10-15 seconds and repeat 4-6 times once a day.

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STRENGTH

X Mountain climbers

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Clam shell exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Hip adductor stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Straight leg raise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Bridge exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Hip abduction exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Bird dog exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Side to side lunge

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Single leg mini squat

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Figure four stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Clam shell exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Hip abductor stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Bridge exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Hip abduction exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Sit to stand exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Single leg mini squat

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Side plank

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Lumbar rotation stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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MOBILITY

X Lumbar extension

Perform 10-30 repetitions once to three times a day.

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MOBILITY

X Seated pelvis mobility

Perform 10-30 repetitions once to three times a day.

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MOBILITY

X Lumbar side bends 

Perform 10-30 repetitions once to three times a day.

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FLEXIBILITY

X Figure four stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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NEURODYNAMIC

X Seated lumbar nerve flossing

Perform 10-20 slow and gentle repetitions once a day.

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STRENGTH

X Bridging

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

 

X Bird dog exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

X Sit to stand exercise

Perform 10-30 repetitions once to three times a day.

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MOBILITY

X Shoulder mobility exercise

Perform 10-30 repetitions once to three times a day.

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MOBILITY

X Shoulder pendulum exercise

Perform 10-30 repetitions once to three times a day.

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FLEXIBILITY

X Prayer stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Shoulder raise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Shoulder rotation 

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Shoulder wall gliders

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Wall pushes

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Shoulder blade push up

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

X Ball on the wall

Perform 10-30 repetitions once to three times a day.

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STRENGTH

X Bird dog exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Seated dips exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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NEURODYNAMIC

X Upper limb neural gliders

Perform 10-20 slow and gentle repetitions once a day.

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MOBILITY

X Hand behind back mobility

Perform 10-30 repetitions once to three times a day.

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NEURODYNAMIC

X Upper limb neural gliders

Perform 10-20 slow and gentle repetitions once a day.

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STRENGTH

X Wrist extension exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Wrist flexion exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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STRENGTH

X Twist the towel 

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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FLEXIBILITY

X Fingers up stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

X Fingers down stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

X Seated dips exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

1 Neck mobility

Perform 10-30 repetitions once to three times a day.

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FLEXIBILITY

2 Neck side bend

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

3 Neck towel stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

4 Head nod exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

9 Seated back rotation

Perform 10-30 repetitions once to three times a day.

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NEURODYNAMIC

10 Upper limb neural gliders

Perform 10-20 slow and gentle repetitions once a day.

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FLEXIBILITY

11 Trapezius hold relax

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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STRENGTH

13 TIY shape exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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MOBILITY

X Wrist mobility

Perform 10-30 repetitions once to three times a day.

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MOBILITY

X Fingers mobility

Perform 10-30 repetitions once to three times a day.

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FLEXIBILITY

X Fingers up stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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FLEXIBILITY

X Fingers down stretch

Hold the stretch for 10-20 seconds and gradually release. Repeat 3-6 times once or twice a day.

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NEURODYNAMIC

X Upper limb neural gliders

Perform 10-20 slow and gentle repetitions once a day.

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MOBILITY

X Tennis ball roll exercise

Perform 10-30 repetitions once to three times a day.

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MOBILITY

9 Finger dexterity

Perform 10-30 repetitions once to three times a day.

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BALANCE

10 Back hand ball hold exercise

Maintain this position for 10-15 seconds and repeat 4-6 times once a day.

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STRENGTH

11 Grip strength exercise

Perform 3-5 sets of 5-15 repetitions with short rest in between (1-2 min). perform 3-4 times a week.

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