The homework we actually give patients

Chin tuck

Tech neck, tension headaches, forward head posture

1. Sit tall, eyes level.
2. Glide your chin straight back, as if making a double chin — don't tip your head down.
3. Hold 5 seconds, release slowly.

How much: 10 reps, 2–3 times a day

Caution: Stop if you feel arm tingling or dizziness.

Related condition →

Foam roller thoracic extension

Mid-back stiffness, shoulder and neck load

1. Place a foam roller across your mid-back, knees bent.
2. Support your head with your hands and ease backward over the roller.
3. Breathe out at end range, then come up.

How much: 6–8 slow reps at 2–3 spots

Caution: Keep the roller below the shoulder blades; never roll the low back.

Shoulder blade squeeze

Upper back fatigue, rounded shoulders

1. Arms at your sides, elbows bent 90°.
2. Draw shoulder blades down and together.
3. Hold 5 seconds without shrugging.

How much: 12 reps, 2 sets daily

Caution: Skip it if it pinches the front of the shoulder.

Cat-cow

Morning stiffness, general spine mobility

1. On hands and knees, round your back and tuck the tailbone.
2. Reverse: let the belly drop and lift the chest.
3. Move with your breath.

How much: 10 slow cycles, mornings

Caution: Stay inside a comfortable range.

Related condition →

Dead bug

Low back pain, core control without loading the spine

1. Lie on your back, knees and arms up over hips and shoulders.
2. Press your low back gently to the floor.
3. Lower one arm and the opposite leg, return, then switch.

How much: 8 per side, 2–3 sets

Caution: If your back arches off the floor, shorten the range.

Related condition →

Prone press-up

Disc-related low back pain and leg symptoms that ease with extension

1. Lie face down, hands under shoulders.
2. Press your chest up while hips stay down.
3. Hold 2 seconds, lower.

How much: 10 reps, up to 5 times a day

Caution: Stop if leg symptoms travel further down the leg.

Related condition →

Bird dog

Back endurance, SI joint stability

1. On hands and knees, brace lightly.
2. Extend one arm and the opposite leg to level.
3. Hold 5 seconds, switch sides.

How much: 8 per side, 2 sets

Caution: Don't let the hips rotate or the back sag.

90/90 breathing

Tension, sleep, stress-driven neck and back pain

1. Lie with feet on a wall or chair, knees at 90°.
2. Inhale through the nose for 4, feel the ribs widen.
3. Exhale for 6–8.

How much: 5 minutes before bed

Caution: Don't force the breath — light and quiet.

Glute bridge

Low back pain, weak glutes, pregnancy-related pelvic pain

1. Lie on your back, knees bent, feet hip width.
2. Drive through your heels and lift the hips.
3. Squeeze at the top, lower slowly.

How much: 12–15 reps, 2–3 sets

Caution: If you feel it mostly in your hamstrings, move your feet closer.

Related condition →

Figure-four stretch

Buttock pain, sciatica-type symptoms from muscle tightness

1. Lie on your back, cross one ankle over the opposite knee.
2. Pull the supporting thigh toward your chest.
3. Hold and breathe.

How much: 30 seconds, 2–3 times per side

Caution: Ease off if it produces sharp, shooting pain.

Related condition →

Half-kneeling hip flexor stretch

Hip tightness from sitting, low back pain when standing

1. Half kneel with the back knee down.
2. Tuck the tailbone under, then shift forward slightly.
3. Keep ribs down.

How much: 30 seconds, 2 per side

Caution: Use a pad under the knee; don't arch the low back.

Clamshell

Hip and knee control, pelvic stability

1. Lie on your side, knees bent, heels together.
2. Lift the top knee without rolling the pelvis back.
3. Lower with control.

How much: 15 per side, 2 sets

Caution: Add a band only once your form is clean.

Related condition →

Pendulum swing

Early shoulder pain, stiff shoulder, post-injury movement

1. Lean forward, supporting yourself with the other hand.
2. Let the arm hang and swing in small circles.
3. Reverse direction.

How much: 30 seconds each direction, 2–3 times daily

Caution: Keep it passive — the arm shouldn't lift itself.

Related condition →

Band external rotation

Rotator cuff strain, shoulder pinching

1. Elbow at your side bent 90°, band in hand.
2. Rotate the forearm outward, keeping the elbow pinned.
3. Return slowly.

How much: 12–15 reps, 2–3 sets

Caution: No shrugging; light resistance beats heavy.

Related condition →

Wall slide

Pain reaching overhead, shoulder blade control

1. Forearms on the wall, elbows at shoulder height.
2. Slide up while keeping contact and ribs down.
3. Slide back down.

How much: 10 reps, 2 sets

Caution: Stop below the height where it pinches.

Quad set

Knee pain, waking up the thigh muscle after injury

1. Sit with the leg straight.
2. Tighten the thigh and press the back of the knee down.
3. Hold 5 seconds.

How much: 15 reps, 3 times daily

Caution: Should feel comfortable — ease off if not.

Related condition →

Controlled step-down

Knee pain on stairs and hills

1. Stand on a low step.
2. Lower the other heel slowly toward the floor over 3 seconds.
3. Keep the knee over the middle of the foot.

How much: 8–10 per side, 2 sets

Caution: Start on the lowest step you can control.

Related condition →

Slow calf raise

Achilles pain, heel pain

1. Rise onto both toes.
2. Shift your weight to the sore leg.
3. Lower over 3–4 seconds.

How much: 10 reps, 3 sets daily

Caution: A mild ache is okay; sharp pain is not.

Related condition →

Plantar fascia stretch

Heel pain with the first steps in the morning

1. Cross the sore foot over the opposite knee.
2. Pull the toes back toward the shin.
3. Massage the arch with your thumb.

How much: 30 seconds, 3 reps before standing in the morning

Caution: Do it before your first steps out of bed.

Related condition →

Toe yoga

Arch control, foot and ankle stability

1. Stand barefoot.
2. Lift the big toe while the others stay down, then reverse.
3. Keep the arch active.

How much: 10 alternations, 2 sets

Caution: Cramping means stop and shake it out.