Movement
Stop if you feel pain. This site does not assess injuries.
Shoulder rolls
Setup
Sit or stand in a way that feels steady.
Steps
- Roll the shoulders through a small range.
- Let the shoulders drop when the roll finishes.
Easier version
Make the range smaller, or only lift and lower the shoulders.
Stop if
- Pain stops the practice.
- This site does not assess injuries.
Ankle circles
Setup
Sit, with one foot free to move. Skip this if non-weight-bearing has been ordered.
Steps
- Circle one ankle slowly.
- Circle the other way, then switch feet.
Easier version
Make the circle smaller, or point and flex the foot instead.
Stop if
- Stop if you feel pain.
- This site does not assess injuries.
Neck turns
Setup
Sit and look forward.
Steps
- Turn the head slowly toward one side, then back to the middle.
- Turn slowly toward the other side. Do not circle the neck.
Easier version
Turn only a short way.
Stop if
- Stop if you feel pain, dizziness, or a visual change.
- This site does not assess injuries.
Wall push-up
Setup
Stand facing a wall, a comfortable reach away, with the palms on the wall. Skip this with acute wrist pain.
Steps
- Bend the elbows and bring the body toward the wall.
- Press back to the start. Exhale on the press.
Easier version
Step closer to the wall to make it easier.
Stop if
- Stop if you feel pain.
- This site does not assess injuries.
Chair stand
Setup
Use a sturdy chair, with the feet on the floor. Skip this if a clinician has restricted sitting or standing.
Steps
- Stand up, then sit back down.
- Hands on the chair are allowed.
Easier version
Keep the hands on the chair and rise only partway.
Stop if
- Stop if you feel pain.
- This site does not assess injuries.