What you'll be doing

A movement disorder where exercise is a core, evidence-based part of management — improving mobility, balance and quality of life.

Approach: Large-amplitude movements (LSVT BIG approach) to counter bradykinesia/hypokinesia, plus finger dexterity, gait practice and facial mobility (for hypomimia).

• Right Thumb-to-Index Tap · Finger dexterity Rapid thumb-to-index tapping is the classic MDS-UPDRS item and a direct target for bradykinesia and the decrement seen across a set.
  13 reps
• Left Thumb-to-Index Tap · Finger dexterity Rapid thumb-to-index tapping is the classic MDS-UPDRS item and a direct target for bradykinesia and the decrement seen across a set.
  13 reps
• Right Hand Open / Close · Grip & fine motor Large-amplitude opening and closing works against the small, cramped movements of hypokinesia.
  10 reps
• Left Hand Open / Close · Grip & fine motor Large-amplitude opening and closing works against the small, cramped movements of hypokinesia.
  10 reps
• Right Forward Arm Raise · Shoulder flexion Big forward reaches follow the LSVT BIG principle: deliberately oversized movement recalibrates what 'normal size' feels like.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Big forward reaches follow the LSVT BIG principle: deliberately oversized movement recalibrates what 'normal size' feels like.
  6 reps
• Right Side Arm Raise · Shoulder abduction Raising the arms sideways opens the chest and counters the stooped, closed posture.
  6 reps
• Left Side Arm Raise · Shoulder abduction Raising the arms sideways opens the chest and counters the stooped, closed posture.
  6 reps
• Side Bend to the Right · Trunk mobility Axial rigidity is a core Parkinson's problem; side bending keeps the trunk mobile rather than moving 'in one block'.
  5 reps
• Side Bend to the Left · Trunk mobility Axial rigidity is a core Parkinson's problem; side bending keeps the trunk mobile rather than moving 'in one block'.
  5 reps
• Head Turn · Neck rotation Gentle head turns fight axial rigidity and the reduced neck rotation that makes driving and turning in bed hard.
  8 reps
• Mouth Open / Close · Facial muscles Orofacial movement targets hypomimia (reduced facial expression) and supports speech and swallowing muscles.
  8 reps
• Right Eye Blink · Eyelid control Deliberate blinking activates the orbicularis oculi and addresses the reduced blink rate and dry eyes.
  6 reps
• Left Eye Blink · Eyelid control Deliberate blinking activates the orbicularis oculi and addresses the reduced blink rate and dry eyes.
  6 reps
• Marching in Place · Dynamic balance Marching in place rehearses the stepping pattern and the big knee lift that prevents shuffling and freezing.
  14 reps
• Sit to Stand · Leg strength & transfers Sit-to-stand builds the extensor strength that transfers directly to getting out of a chair or bed.
  8 reps

After a stroke, high-repetition, task-specific practice drives motor recovery through neuroplasticity. Doing both sides supports symmetry.

Approach: Repetitive, task-specific training (high repetitions) for the upper limb (grasp/release, reach, elbow bending, finger isolation), lower-limb sit-to-stand and marching, and facial neuromuscular re-education.

• Right Hand Open / Close · Grip & fine motor Repetitive grasp-and-release is the core of task-specific upper-limb practice; high repetition counts drive neuroplasticity.
  11 reps
• Left Hand Open / Close · Grip & fine motor Repetitive grasp-and-release is the core of task-specific upper-limb practice; high repetition counts drive neuroplasticity.
  11 reps
• Right Thumb-to-Index Tap · Finger dexterity Isolated thumb-to-finger tapping retrains the fine finger control needed for buttons, cutlery and keys.
  11 reps
• Left Thumb-to-Index Tap · Finger dexterity Isolated thumb-to-finger tapping retrains the fine finger control needed for buttons, cutlery and keys.
  11 reps
• Right Elbow Curl · Elbow strength Bringing the hand toward the shoulder is a functional flexion pattern used in eating and grooming.
  8 reps
• Left Elbow Curl · Elbow strength Bringing the hand toward the shoulder is a functional flexion pattern used in eating and grooming.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Forward reaching is the most transferable upper-limb task: it is how you reach a shelf, a cup, a door.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Forward reaching is the most transferable upper-limb task: it is how you reach a shelf, a cup, a door.
  6 reps
• Right Side Arm Raise · Shoulder abduction Side raises work the deltoid and support the shoulder joint, which is vulnerable to subluxation after a stroke.
  6 reps
• Left Side Arm Raise · Shoulder abduction Side raises work the deltoid and support the shoulder joint, which is vulnerable to subluxation after a stroke.
  6 reps
• Shoulder Shrug · Scapular control Shoulder shrugs re-activate the scapular muscles that stabilise a weak arm.
  8 reps
• Side Bend to the Right · Trunk mobility Trunk control is a strong predictor of walking recovery; controlled side bending trains it safely while seated.
  5 reps
• Side Bend to the Left · Trunk mobility Trunk control is a strong predictor of walking recovery; controlled side bending trains it safely while seated.
  5 reps
• Mouth Open / Close · Facial muscles Mirror-guided, slow mouth movements are part of facial neuromuscular retraining after facial weakness.
  8 reps
• Sit to Stand · Leg strength & transfers Sit-to-stand training has strong evidence for improving lower-limb strength and independent transfers after stroke.
  8 reps
• Marching in Place · Dynamic balance Marching practises hip and knee lift and weight transfer between legs — the components of walking.
  13 reps

For osteoarthritis, gentle exercise is core treatment — it eases stiffness, maintains range of motion, and strengthens the muscles that protect the joints.

Approach: Range-of-motion / flexibility plus low-load strengthening — especially quadriceps for the knee — kept within a comfortable, pain-free range (OARSI / ACR core recommendations).

• Right Hand Open / Close · Grip & fine motor Range-of-motion finger movement is first-line exercise for hand osteoarthritis: it eases stiffness without loading the joints.
  10 reps
• Left Hand Open / Close · Grip & fine motor Range-of-motion finger movement is first-line exercise for hand osteoarthritis: it eases stiffness without loading the joints.
  10 reps
• Right Thumb-to-Index Tap · Finger dexterity Thumb-to-finger tapping keeps the small hand joints mobile and maintains pinch grip for daily tasks.
  10 reps
• Left Thumb-to-Index Tap · Finger dexterity Thumb-to-finger tapping keeps the small hand joints mobile and maintains pinch grip for daily tasks.
  10 reps
• Head Turn · Neck rotation Slow neck rotations maintain cervical range of motion and ease the stiffness of cervical spondylosis.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Gentle shoulder range of motion keeps the joint mobile and reduces the pain of morning stiffness.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Gentle shoulder range of motion keeps the joint mobile and reduces the pain of morning stiffness.
  6 reps
• Right Side Arm Raise · Shoulder abduction Working the shoulder in a second plane prevents the capsule from tightening in one direction only.
  6 reps
• Left Side Arm Raise · Shoulder abduction Working the shoulder in a second plane prevents the capsule from tightening in one direction only.
  6 reps
• Right Seated Knee Extension · Quadriceps Seated knee extension strengthens the quadriceps — the cornerstone of OARSI/ACR recommendations for knee osteoarthritis.
  10 reps
• Left Seated Knee Extension · Quadriceps Seated knee extension strengthens the quadriceps — the cornerstone of OARSI/ACR recommendations for knee osteoarthritis.
  10 reps
• Right Side Leg Raise · Hip abductors Hip abduction maintains hip range of motion and strengthens the muscles that unload the knee when walking.
  8 reps
• Left Side Leg Raise · Hip abductors Hip abduction maintains hip range of motion and strengthens the muscles that unload the knee when walking.
  8 reps
• Sit to Stand · Leg strength & transfers Sit-to-stand is a functional strengthening exercise recommended across osteoarthritis guidelines.
  6 reps

Building leg strength and dynamic balance is a proven way to reduce falls in older adults. This program follows the strength + balance core of the Otago Exercise Programme.

Approach: Lower-limb strengthening (quadriceps via sit-to-stand and knee extension, hip abductors) plus dynamic balance via marching — the strength and balance core of Otago, which lowers falls by ~35%.

• Sit to Stand · Leg strength & transfers Sit-to-stand builds quadriceps strength — a key Otago component shown to lower fall risk.
  10 reps
• Marching in Place · Dynamic balance Marching in place trains stepping, single-leg loading and dynamic balance.
  16 reps
• Right Seated Knee Extension · Quadriceps Quadriceps weakness is one of the strongest modifiable predictors of falling.
  10 reps
• Left Seated Knee Extension · Quadriceps Quadriceps weakness is one of the strongest modifiable predictors of falling.
  10 reps
• Right Side Leg Raise · Hip abductors The hip abductors keep the pelvis level on one leg — the muscle group that stops a sideways stumble.
  10 reps
• Left Side Leg Raise · Hip abductors The hip abductors keep the pelvis level on one leg — the muscle group that stops a sideways stumble.
  10 reps
• Side Bend to the Right · Trunk mobility Controlled weight shifting to the side rehearses the balance reaction used to catch yourself.
  6 reps
• Side Bend to the Left · Trunk mobility Controlled weight shifting to the side rehearses the balance reaction used to catch yourself.
  6 reps
• Right Forward Arm Raise · Shoulder flexion Controlled reaching trains the shoulder and postural muscles used to steady yourself on furniture.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Controlled reaching trains the shoulder and postural muscles used to steady yourself on furniture.
  6 reps

For non-specific low back pain, staying active and exercising is the treatment with the strongest guideline support — rest is not. This program keeps the trunk moving and strengthens the hips and legs that share the spine's load.

Approach: NICE NG59 recommends an exercise programme as the main component of care for low back pain, with no single exercise type proven superior; motor-control / stabilisation work has meta-analytic support. Movements here are pain-free range and hip/leg strengthening — no end-range loading, no twisting under load.

• Side Bend to the Right · Trunk mobility Controlled side bending restores the trunk mobility that guarding and fear of movement take away.
  6 reps
• Side Bend to the Left · Trunk mobility Controlled side bending restores the trunk mobility that guarding and fear of movement take away.
  6 reps
• Marching in Place · Dynamic balance Marching in place is gentle motor-control work: the trunk must stay steady while the legs move.
  16 reps
• Sit to Stand · Leg strength & transfers Repeated sit-to-stand retrains the hip-and-leg-driven pattern of getting up, instead of pulling with the back.
  8 reps
• Right Side Leg Raise · Hip abductors Hip abductor strength reduces the sideways load the lower back has to absorb when walking.
  10 reps
• Left Side Leg Raise · Hip abductors Hip abductor strength reduces the sideways load the lower back has to absorb when walking.
  10 reps
• Right Seated Knee Extension · Quadriceps Strong quadriceps let you bend at the knees rather than the spine when lifting.
  10 reps
• Left Seated Knee Extension · Quadriceps Strong quadriceps let you bend at the knees rather than the spine when lifting.
  10 reps
• Right Forward Arm Raise · Shoulder flexion Reaching overhead with a tall spine trains the upright posture that eases mechanical back pain.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Reaching overhead with a tall spine trains the upright posture that eases mechanical back pain.
  6 reps

Mechanical neck pain responds to active exercise: deep neck flexor work, range of motion in every direction, and — with the strongest evidence of all — strengthening the shoulder blade muscles.

Approach: The Cochrane review of exercises for mechanical neck disorders gives moderate-GRADE support to cervico-scapulothoracic and upper-extremity strengthening; active range-of-motion work is included as a lower-load starting point. Nothing here is loaded or end-range.

• Neck Flexion (chin to chest) · Neck flexion range Active forward bending keeps cervical flexion range, usually one of the first movements people start avoiding when the neck hurts.
  8 reps
• Head Tilt to Right Shoulder · Neck side bending Side bending restores lateral cervical range of motion, usually the first direction to be lost.
  6 reps
• Head Tilt to Left Shoulder · Neck side bending Side bending restores lateral cervical range of motion, usually the first direction to be lost.
  6 reps
• Head Turn · Neck rotation Rotation is the range you need to reverse a car or cross a road; active range-of-motion work maintains it.
  10 reps
• Shoulder Shrug · Scapular control Scapulothoracic work has the strongest evidence in the Cochrane review of exercises for mechanical neck pain.
  10 reps
• Right Side Arm Raise · Shoulder abduction The neck and shoulder girdle share their load: strengthening the shoulder unloads the neck.
  8 reps
• Left Side Arm Raise · Shoulder abduction The neck and shoulder girdle share their load: strengthening the shoulder unloads the neck.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Overhead reaching keeps the whole shoulder-neck complex moving instead of stiffening in one position.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Overhead reaching keeps the whole shoulder-neck complex moving instead of stiffening in one position.
  6 reps

Most disc herniations improve without surgery. Conservative care means staying mobile, interrupting long sitting, and strengthening the legs and hips — with movements that never push into pain.

Approach: Systematic-review evidence supports exercise therapy in the conservative management of lumbar disc herniation, and the McKenzie / directional-preference approach for patients whose symptoms centralise. IMPORTANT: direction of preference (usually extension) must be set by your physiotherapist — a camera cannot judge it, so this program only contains neutral, pain-free movements.

• Right Seated Knee Extension · Quadriceps Slow seated knee extension gently mobilises the sciatic nerve (a nerve-glide pattern) and keeps the quadriceps strong.
  8 reps
• Left Seated Knee Extension · Quadriceps Slow seated knee extension gently mobilises the sciatic nerve (a nerve-glide pattern) and keeps the quadriceps strong.
  8 reps
• Marching in Place · Dynamic balance Marching keeps the hips and spine moving without the sustained sitting that raises disc pressure.
  14 reps
• Sit to Stand · Leg strength & transfers Repeated standing up interrupts prolonged sitting, the position that loads a herniated disc most.
  8 reps
• Side Bend to the Right · Trunk mobility Small, pain-free side bending restores confidence in movement without twisting or end-range loading.
  5 reps
• Side Bend to the Left · Trunk mobility Small, pain-free side bending restores confidence in movement without twisting or end-range loading.
  5 reps
• Right Side Leg Raise · Hip abductors Hip abductors share the load with the lumbar spine when you stand on one leg.
  8 reps
• Left Side Leg Raise · Hip abductors Hip abductors share the load with the lumbar spine when you stand on one leg.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Reaching up encourages the tall, extended spine position that many disc patients respond to.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Reaching up encourages the tall, extended spine position that many disc patients respond to.
  6 reps

Scoliosis-specific exercise (PSSE, e.g. the Schroth method) is recommended alongside standard care. Its principles are elongation, asymmetric side work toward the correction, and postural endurance.

Approach: SOSORT recommends PSSE for smaller curves and as an add-on to bracing; randomised trials of Schroth exercises added to standard care report benefits on quality of life, muscle endurance and curve progression. CRITICAL: which side to emphasise depends on YOUR curve — a physiotherapist must set the side and the repetitions. ViMove counts and measures; it does not decide the direction.

• Side Bend to the Right · Trunk mobility Side bending is the core of scoliosis-specific exercise: the two sides are trained deliberately unequally, toward the correction.
  8 reps
• Side Bend to the Left · Trunk mobility Side bending is the core of scoliosis-specific exercise: the two sides are trained deliberately unequally, toward the correction.
  8 reps
• Right Side Arm Raise · Shoulder abduction Raising the arm on the concave side helps elongate that side of the trunk — the elongation principle of Schroth work.
  8 reps
• Left Side Arm Raise · Shoulder abduction Raising the arm on the concave side helps elongate that side of the trunk — the elongation principle of Schroth work.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Symmetrical overhead reaching trains the axial elongation that scoliosis-specific programs start from.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Symmetrical overhead reaching trains the axial elongation that scoliosis-specific programs start from.
  6 reps
• Shoulder Shrug · Scapular control Shoulder-girdle control addresses the shoulder-height asymmetry that patients notice first.
  8 reps
• Marching in Place · Dynamic balance Marching adds the postural endurance that scoliosis exercise programs aim to build.
  14 reps
• Sit to Stand · Leg strength & transfers Standing up with a tall, self-corrected posture carries the correction into everyday movement.
  8 reps

After a muscle strain, recovery is a ladder: pain-free range of motion first, then progressive loading, then speed. Skipping steps is what causes re-injury.

Approach: Clinical practice guidelines for hamstring strain injury recommend early, progressive, impairment-based rehabilitation — gentle early range of motion, then strengthening as pain allows, 2-3 times a week with load and range increasing gradually. This program covers the early range-of-motion and control stage only; return to sport requires clinician assessment.

• Right Seated Knee Extension · Quadriceps Pain-free range of motion comes first after a muscle strain; slow knee extension restores it before load is added.
  10 reps
• Left Seated Knee Extension · Quadriceps Pain-free range of motion comes first after a muscle strain; slow knee extension restores it before load is added.
  10 reps
• Right Elbow Curl · Elbow strength Controlled elbow flexion re-loads the arm muscles gradually, the progressive-loading principle of strain rehab.
  10 reps
• Left Elbow Curl · Elbow strength Controlled elbow flexion re-loads the arm muscles gradually, the progressive-loading principle of strain rehab.
  10 reps
• Right Forward Arm Raise · Shoulder flexion Slow, full-range shoulder movement rebuilds control before speed or resistance is reintroduced.
  8 reps
• Left Forward Arm Raise · Shoulder flexion Slow, full-range shoulder movement rebuilds control before speed or resistance is reintroduced.
  8 reps
• Right Side Arm Raise · Shoulder abduction Working a second movement plane prevents the compensations that cause re-injury.
  8 reps
• Left Side Arm Raise · Shoulder abduction Working a second movement plane prevents the compensations that cause re-injury.
  8 reps
• Right Side Leg Raise · Hip abductors Hip abduction restores lateral hip control, commonly weak after lower-limb injuries.
  10 reps
• Left Side Leg Raise · Hip abductors Hip abduction restores lateral hip control, commonly weak after lower-limb injuries.
  10 reps
• Marching in Place · Dynamic balance Marching reintroduces rhythmic, symmetrical loading and shows whether the two sides still move differently.
  14 reps
• Sit to Stand · Leg strength & transfers Sit-to-stand is a simple, measurable strength test you can repeat weekly to track recovery.
  8 reps
• Right Hand Open / Close · Grip & fine motor Grip work maintains forearm strength during an upper-limb layoff.
  10 reps
• Left Hand Open / Close · Grip & fine motor Grip work maintains forearm strength during an upper-limb layoff.
  10 reps

A balanced, full-body maintenance routine in line with WHO physical-activity guidance for adults aged 65+ — to keep strength, mobility and independence.

Approach: Multicomponent activity: muscle strengthening of all major groups, joint mobility, and light aerobic/balance work via marching, as recommended by the WHO for older adults to maintain function and prevent falls.

• Head Turn · Neck rotation Neck rotations keep the head and neck mobile for driving, checking traffic and daily life.
  8 reps
• Shoulder Shrug · Scapular control Shrugs release the upper-trapezius tension that builds up from sitting and phone use.
  8 reps
• Right Forward Arm Raise · Shoulder flexion Shoulder strengthening maintains the upper-body function used for dressing and reaching.
  6 reps
• Left Forward Arm Raise · Shoulder flexion Shoulder strengthening maintains the upper-body function used for dressing and reaching.
  6 reps
• Right Side Arm Raise · Shoulder abduction Side raises balance the shoulder in both planes, keeping the joint healthy as we age.
  6 reps
• Left Side Arm Raise · Shoulder abduction Side raises balance the shoulder in both planes, keeping the joint healthy as we age.
  6 reps
• Right Elbow Curl · Elbow strength Elbow curls strengthen the arms for lifting and carrying shopping bags.
  8 reps
• Left Elbow Curl · Elbow strength Elbow curls strengthen the arms for lifting and carrying shopping bags.
  8 reps
• Right Hand Open / Close · Grip & fine motor Opening and closing the hands maintains grip strength, which predicts overall health in older adults.
  10 reps
• Left Hand Open / Close · Grip & fine motor Opening and closing the hands maintains grip strength, which predicts overall health in older adults.
  10 reps
• Marching in Place · Dynamic balance Marching in place is a gentle, low-impact way to raise the heart rate toward the WHO activity target.
  16 reps
• Right Side Leg Raise · Hip abductors Hip abduction strengthens the lower-limb and pelvis-stabilising muscles used in every step.
  8 reps
• Left Side Leg Raise · Hip abductors Hip abduction strengthens the lower-limb and pelvis-stabilising muscles used in every step.
  8 reps
• Right Seated Knee Extension · Quadriceps Knee extension maintains the thigh strength needed for stairs and standing up.
  8 reps
• Left Seated Knee Extension · Quadriceps Knee extension maintains the thigh strength needed for stairs and standing up.
  8 reps
• Sit to Stand · Leg strength & transfers Sit-to-stand maintains the leg strength needed for everyday independence.
  8 reps