Home Exercises for Common Conditions
These are simple, gentle exercises our doctors often recommend to patients between visits. They are meant to support your care, not replace it. If you have not been examined yet, we recommend a visit first so we can find the cause of your pain and choose the right exercises for you.
Before you start
Move slowly and stay in a comfortable range. Mild stretching or muscle effort is normal. Sharp pain is not.
Stop any exercise that makes pain, numbness or tingling spread further down your arm or leg.
Breathe normally and never bounce into a stretch.
Get medical care right away if you have loss of bladder or bowel control, numbness in the groin or inner thighs, quickly worsening weakness, or pain after a fall or accident.
Low Back Pain
Pelvic tilts. Lie on your back with knees bent. Gently flatten your low back into the floor by tightening your stomach, hold 5 seconds, then relax. Do 10 repetitions.
Cat-cow. On hands and knees, slowly round your back up toward the ceiling, then let it gently sag while lifting your head. Do 10 slow repetitions.
Single knee-to-chest stretch. Lying on your back, pull one knee toward your chest until you feel a gentle stretch in your low back. Hold 20 to 30 seconds, 3 times each side.
Bird dog. On hands and knees, keep your back flat and slowly reach one arm forward and the opposite leg back. Hold 5 seconds and switch. Do 10 on each side.
Glute bridge. Lying on your back with knees bent, squeeze your buttocks and lift your hips until your body forms a straight line. Hold 3 to 5 seconds. Do 10 to 15 repetitions.
Sciatica
Prone press-up. Lie on your stomach with hands under your shoulders. Keeping your hips on the floor, slowly straighten your arms to lift your chest. Hold 2 seconds and lower. Do 10 repetitions. Stop if leg pain moves further down your leg.
Sciatic nerve glide. Sit tall on a chair. Slowly straighten one knee while tilting your head back to look up, then bend the knee while bringing your chin down. Keep it gentle and pain-free. Do 10 to 15 slow repetitions each side.
Figure-4 (piriformis) stretch. Lying on your back, cross one ankle over the opposite knee and gently pull the bottom thigh toward you until you feel a stretch in the buttock. Hold 30 seconds, 3 times each side.
Short, frequent walks. Walking on level ground for 5 to 10 minutes several times a day often eases sciatic pain more than resting in one position.
Neck Pain
Chin tucks. Sit or stand tall. Gently glide your chin straight back, making a "double chin," without tipping your head down. Hold 5 seconds. Do 10 repetitions, several times a day.
Upper trapezius stretch. Sit on one hand and gently tilt your ear toward the opposite shoulder. Hold 20 to 30 seconds, 3 times each side.
Levator scapulae stretch. Turn your head about 45 degrees and look down toward your armpit, using your hand to gently add pressure. Hold 20 to 30 seconds, 3 times each side.
Shoulder blade squeezes. Pull your shoulder blades back and down as if tucking them into your back pockets. Hold 5 seconds. Do 10 to 15 repetitions.
Cervical Radiculopathy (Pinched Nerve in the Neck)
Radiculopathy causes pain, numbness or tingling that travels from the neck into the arm or hand. Go gently and stop if arm symptoms spread further.
Chin tucks. Glide your chin straight back and hold 5 seconds. Do 10 repetitions. This helps take pressure off the nerves in the neck.
Shoulder abduction relief position. Rest the hand of your painful arm on top of your head for a minute or two. Many people find this eases arm pain right away.
Median nerve glide. Hold your arm out to the side with the elbow bent and palm up. Slowly straighten your elbow and gently extend your wrist, then return. Keep it mild with no strong pulling. Do 10 slow repetitions.
Shoulder blade squeezes. Squeeze your shoulder blades back and down, hold 5 seconds. Do 10 to 15 repetitions to support better posture.
Thoracic Outlet Syndrome
Thoracic outlet syndrome happens when nerves or blood vessels are squeezed between the collarbone, first rib and neck muscles, often causing arm tingling, heaviness or hand weakness.
Scalene stretch. Sit tall, hold the bottom of your chair with one hand and gently tilt your head away from that side, looking slightly up. Hold 20 to 30 seconds, 3 times each side.
Doorway chest stretch. Place your forearms on a doorframe at shoulder height and step forward until you feel a stretch across your chest. Hold 30 seconds, 3 times.
Chin tucks. Glide your chin straight back and hold 5 seconds. Do 10 repetitions.
Belly breathing. Lie on your back with one hand on your belly. Breathe in through your nose so your belly rises while your chest and shoulders stay relaxed. Do 10 slow breaths. This helps relax overworked neck muscles.
Mid-Back Pain and Posture (Tech Neck)
Seated thoracic extension. Sit in a chair with a firm back. Clasp your hands behind your head and gently lean back over the top of the chair. Hold 3 to 5 seconds. Do 10 repetitions.
Open book rotation. Lie on your side with knees bent and arms straight in front of you. Slowly open your top arm across your body toward the floor behind you, following it with your eyes. Do 10 on each side.
Wall angels. Stand with your back against a wall, arms in a "goal post" position. Slowly slide your arms up and down while keeping them close to the wall. Do 10 repetitions.
Screen breaks. Every 30 minutes, stand up, roll your shoulders back and do 5 chin tucks.
Headaches
Chin tucks. Hold 5 seconds. Do 10 repetitions, a few times a day.
Suboccipital release. Lie on your back and place two tennis balls in a sock under the base of your skull. Relax and let your head rest on them for 1 to 2 minutes.
Upper trapezius stretch. Gently tilt your ear toward your shoulder. Hold 20 to 30 seconds, 3 times each side.
Posture and hydration check. Keep screens at eye level and drink water regularly. Both are common headache triggers.
Shoulder Pain
Pendulum swings. Lean forward with your good hand on a table and let the sore arm hang. Gently swing it in small circles. Do 30 seconds each direction.
Table slides. Sit next to a table with your hand on a towel. Slowly slide your hand forward as you lean your body forward, then return. Do 10 repetitions.
Cross-body stretch. Use your other arm to gently pull the sore arm across your chest. Hold 20 to 30 seconds, 3 times.
External rotation isometric. Stand in a doorway with your elbow bent at 90 degrees at your side. Press the back of your wrist gently into the doorframe without moving. Hold 5 seconds. Do 10 repetitions.
Elbow Pain (Tennis and Golfer's Elbow)
Wrist extensor stretch. With your elbow straight and palm facing down, use your other hand to gently bend your wrist down. Hold 20 to 30 seconds, 3 times.
Wrist flexor stretch. With your elbow straight and palm facing up, gently pull your fingers back. Hold 20 to 30 seconds, 3 times.
Slow wrist lowering. Rest your forearm on a table with your hand off the edge, holding a light weight or water bottle. Use your other hand to help lift, then slowly lower on your own over 3 to 5 seconds. Palm down for tennis elbow, palm up for golfer's elbow. Do 10 to 15 repetitions.
Wrist Pain and Carpal Tunnel
Tendon glides. Starting with fingers straight, move slowly through a hook fist, a full fist, a flat "tabletop" hand and a straight fist. Do 5 rounds, a few times a day.
Median nerve glide. Make a fist with your palm facing you, then slowly open your fingers and thumb, bend your wrist back and turn your palm away. Keep it gentle. Do 5 to 10 repetitions.
Prayer stretch. Press your palms together in front of your chest and slowly lower your hands until you feel a gentle stretch. Hold 20 to 30 seconds.
Shake-out breaks. During computer or phone use, take a short break every 20 to 30 minutes and gently shake out your hands.
Hip Pain
Clamshells. Lie on your side with knees bent and feet together. Keeping your feet touching, lift your top knee, then lower. Do 15 repetitions each side.
Glute bridge. Lying on your back with knees bent, lift your hips and squeeze your buttocks. Hold 3 to 5 seconds. Do 10 to 15 repetitions.
Hip flexor stretch. Kneel on one knee with the other foot in front. Tuck your pelvis under and gently shift forward until you feel a stretch in the front of the hip. Hold 30 seconds, 3 times each side.
Side-lying leg raise. Lie on your side with the bottom knee bent. Lift your straight top leg slightly behind you, then lower slowly. Do 10 to 15 repetitions each side.
Knee Pain
Quad sets. Sit with your leg straight and a small towel roll under your knee. Tighten your thigh muscle to press the knee down into the towel. Hold 5 seconds. Do 10 to 15 repetitions.
Straight leg raise. Lie on your back with one knee bent. Keep the other leg straight, tighten your thigh and lift it to the height of the bent knee. Lower slowly. Do 10 to 15 repetitions.
Sit-to-stand. From a sturdy chair, stand up without using your hands if possible, then slowly sit back down. Do 10 repetitions.
Hamstring stretch. Sit on the edge of a chair with one leg straight in front of you, heel on the floor. Lean forward from your hips until you feel a stretch behind your thigh. Hold 30 seconds, 3 times each side.
Ankle and Foot Pain (Including Plantar Fasciitis)
Ankle alphabet. Sit with your leg out and slowly trace the letters of the alphabet with your big toe. Do once or twice each foot.
Calf stretch. Stand facing a wall with one foot back, heel down and knee straight. Lean into the wall until you feel a stretch in your calf. Hold 30 seconds, 3 times each side. Repeat with the back knee slightly bent.
Plantar fascia stretch. Sit and cross one foot over your knee. Pull your toes back toward your shin until you feel a stretch in the arch. Hold 20 to 30 seconds, 3 times. This is especially helpful before your first steps in the morning.
Frozen water bottle roll. Roll the arch of your foot over a frozen water bottle for 2 to 5 minutes.
Heel raises and balance. Holding a counter, rise up on your toes and lower slowly. Do 15 repetitions. Then practice standing on one foot for 30 seconds.
TMJ and Jaw Pain
Jaw rest position. Rest the tip of your tongue on the roof of your mouth behind your front teeth, with your teeth slightly apart and jaw relaxed. Check in with this position throughout the day.
Controlled opening. Keeping your tongue on the roof of your mouth, slowly open and close your mouth without letting your jaw shift to one side. Do 10 repetitions.
Chin tucks. Neck posture affects the jaw. Do 10 chin tucks, holding each for 5 seconds.
Not sure which exercises are right for you?
Every patient is different. Our doctors can examine you, find the source of your pain and build a home exercise plan that fits your condition. Call (954) 942-8300 to schedule a visit at our Lighthouse Point office.
This page is for general education only and is not a substitute for a medical examination or personalized advice.