Your movement library.
Explore movements, understand the precautions, and build a plan with your therapist.
131 distinct entries, including exercise variations. Back, neck/upper back, and knee each have 50 relevant entries; some support more than one region. One existing shoulder entry is also retained.
When to stop and get medical help
Stop exercise for new or increasing weakness, spreading numbness, dizziness, or worsening symptoms. Seek urgent medical assessment for fever, concerning wound drainage, or a newly painful swollen calf after surgery. Call 911 for chest pain, sudden shortness of breath, stroke-like symptoms, or a medical emergency. New loss of bladder or bowel control, saddle numbness, or rapidly worsening weakness requires emergency assessment.
131 entries
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Single knee hug
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- On your back, support one thigh and bring it toward your chest gently.
- Keep the other foot supported; release slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDouble knee hug
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Lying on your back, bring both bent knees toward your trunk only if prescribed.
- Avoid forcing spinal flexion.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range knee rolls
FoundationVariationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- With knees bent and feet supported, let both knees move slightly sideways, then return.
- Keep shoulders resting.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle abdominal activation
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- If your clinician has approved it, lie on your back with knees bent and feet supported.
- Gently tighten your abdominal muscles to bring your lower back toward the surface, then relax.
- Breathe normally and stay within a comfortable range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne forearm support
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Rest on your stomach and forearms only if extension is comfortable and approved.
- Stop if leg symptoms increase.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back mobility ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryCat-camel
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- On hands and knees, slowly round and ease your back through a small comfortable range.
- Avoid forcing either end position.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped rock-back
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, move your hips toward your heels while keeping comfortable spinal alignment.
- Return without bouncing.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated pelvic rocking
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Sit with feet supported.
- Gently rock the pelvis forward and backward, using a small range rather than collapsing your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne press-up
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- If your therapist selects extension, press through your hands to raise your chest while the pelvis remains supported.
- Stop worsening leg symptoms.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHip-hinge practice
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Stand with soft knees.
- Move your hips backward as your trunk inclines, then stand.
- Practice without weight before adding resistance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: University Hospitals Plymouth: back rehabilitation ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: arm reach
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, extend one arm while keeping your trunk still.
- Lower before changing sides.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: leg reach
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From hands and knees, extend one leg without twisting or arching your back.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBird dog: opposite limbs
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Reach one arm and the opposite leg only when single-limb versions are controlled.
- Keep the pelvis level.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding pelvic tilt
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Stand with soft knees and gently roll your pelvis through a small range.
- Avoid squeezing forcefully or holding your breath.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped trunk rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- On hands and knees, reach one arm underneath your body, then gently open toward the side.
- Use only an approved range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: lower back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryModified front plank
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Support yourself on forearms and knees.
- Keep your trunk aligned while breathing; end the hold before your back sags.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide plank from knees
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie on your side with knees bent.
- Lift your hips using the lower forearm and knees, keeping your neck aligned.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryFront plank from toes
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- After clearance, support your body on forearms and toes.
- Maintain alignment without straining or holding your breath.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide plank from feet
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- After mastering the easier version, support yourself on one forearm and feet.
- Stop if shoulder or back pain develops.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine hamstring stretch
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Support behind one thigh while lying down.
- Gently straighten that knee until a comfortable stretch, without pulling on the neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: spine conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel slide with abdominal control
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With knees bent, slide one heel away while keeping your trunk steady.
- Bring it back before changing legs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBent-knee fall-out
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lying with knees bent, gently open one knee outward without rolling your pelvis.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine marching
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With feet supported and knees bent, lift one foot slightly while keeping your pelvis steady.
- Lower before changing sides.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDead bug: arm movement
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie with knees bent and feet supported.
- Move one arm overhead only as far as you can keep your trunk controlled.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryDead bug: heel tap
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With hips and knees raised as instructed, lower one heel toward the surface.
- Stop if your back arches or strains.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Frimley Health: core exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow bridge
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lie with knees bent and feet supported.
- Raise your pelvis a short distance, keeping the neck relaxed, then lower slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: shoulder bridge ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBridge hold
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lift into your comfortable bridge position and maintain it for the clinician-prescribed time.
- Breathe continuously; lower before losing alignment.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: shoulder bridge ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine pelvic tilt
FoundationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- With knees bent and feet supported, gently flatten and release your lower-back curve.
- Avoid force or breath holding.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: pelvic tilt ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range pelvic tilt
FoundationVariationInstructions & precautions +
Equipment / setup: Mat or firm bed
Movement cues
- Use a very small pelvic rocking motion with knees bent.
- This is a lower-range variation, not a separate treatment.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: South Tees: pelvic tilt ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryResting flexion-to-neutral movement
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- From a clinician-approved knees-bent position, gently bring the thighs closer and return to neutral.
- Stop if symptoms spread down the leg.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: back pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair rise with arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use a stable chair against a wall.
- Push through the armrests as needed, stand steadily, then sit with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair rise without arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- From a stable chair, lean forward from the hips and stand using your legs.
- Sit slowly; keep support available.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported mini-squat
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and bend your hips and knees slightly.
- Keep knees aligned with your feet, then straighten.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip abduction
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and move one leg sideways without leaning your trunk.
- Lower slowly; keep the toes facing forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip extension
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Holding a counter, move one leg slightly backward without arching your back.
- Return slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryControlled stand-to-sit
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Stand in front of a stable chair and lower yourself slowly, using armrests if needed.
- Avoid dropping into the seat.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported half-squat
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- With sturdy support, bend slightly farther than a mini-squat only within your prescribed range.
- Rise without knee collapse.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated marching
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Sit tall with feet supported.
- Lift one bent knee, lower it, then alternate without rocking your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHip extension with one-hand support
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use one hand on a fixed support while moving a leg backward.
- Keep the pelvis steady; use two hands if unsteady.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported standing march
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a fixed support and lift alternate knees a small distance.
- Maintain a steady trunk and controlled foot placement.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryComfortable seated rotation
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Sit upright with relaxed shoulders.
- Slowly turn your head to one side only as far as comfortable, return to the center, and repeat to the other side.
- Do not force the movement or use your hands to push.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated chin retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Glide your head backward while keeping your eyes level.
- Avoid tipping the chin up or pressing with your hands.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle neck side-bend
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Tilt one ear toward its shoulder without lifting that shoulder.
- Return to center; avoid pulling your head.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLevator stretch without pulling
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Turn slightly and look toward your armpit until a mild stretch is felt.
- Keep your hand off your head.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle neck flexion
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Lower your chin slightly toward your chest, then return.
- Avoid sustained end-range stretching or any movement that increases arm symptoms.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine neck rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- With your head supported on a pillow, turn gently from side to side.
- Use a small range without lifting your head.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Bexley NHS: cervical radiculopathy exercise reference ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryNeck side-bend isometric
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Place a hand against your temple.
- Apply gentle sideways pressure without moving the head.
- Breathe and release slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Bexley NHS: cervical radiculopathy exercise reference ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryNeck rotation isometric
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Place a hand against the side of your face.
- Gently try turning against it without actual movement.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Bexley NHS: cervical radiculopathy exercise reference ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding chin retraction
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- Stand comfortably and glide your head backward with eyes level.
- Keep shoulders relaxed and avoid pushing into pain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Bexley NHS: cervical radiculopathy exercise reference ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine chin retraction
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or pillow
Movement cues
- With the head supported, make a small backward chin glide without lifting or forcefully flattening your neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Bexley NHS: cervical radiculopathy exercise reference ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall chin nod
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- With your head supported, make a small yes-like nod.
- Keep the head down and avoid clenching your jaw.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Calderdale and Huddersfield: neck strength and stability ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated chin nod
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- Sit with trunk supported and make a small nod while keeping the neck long.
- Return without jutting the chin forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Calderdale and Huddersfield: neck strength and stability ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped chin nod
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- On hands and knees, keep your gaze toward the surface and make a small chin nod.
- Avoid letting the head hang.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Calderdale and Huddersfield: neck strength and stability ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChin-nod hold
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- Maintain a gentle nod for the duration your therapist sets, breathing normally.
- Stop before the neck muscles strain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Calderdale and Huddersfield: neck strength and stability ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadruped neck alignment
Therapist progressionInstructions & precautions +
Equipment / setup: Chair or mat
Movement cues
- From hands and knees, gently align your head with your trunk.
- Hold without looking upward or collapsing the shoulders.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Calderdale and Huddersfield: neck strength and stability ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle neck extension
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- From upright sitting, look slightly upward only within an approved comfortable range.
- Stop for dizziness, nausea, or arm symptoms.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 1 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated shoulder rolls
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Slowly roll your shoulders in small circles while keeping your neck comfortable.
- Let them settle without forceful squeezing.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 1 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding shoulder rolls
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand beside support if needed and circle your shoulders gently.
- Keep the trunk quiet and breathe normally.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 1 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range neck side-bend
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Tilt the head just a little to either side.
- This reduced-range variation is for a therapist-selected tolerance level.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 1 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall-range neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Turn the head a short distance each way while keeping the eyes level.
- This is a reduced-range rotation variation.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 1 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated shoulder-blade retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Sit comfortably and draw your shoulder blades gently toward each other.
- Release fully without thrusting the chin forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: neck pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding shoulder-blade retraction
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand tall, lightly bring the shoulder blades together, then relax.
- Avoid arching the lower back.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: neck pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryNeck flexion with relaxed shoulders
FoundationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Let your shoulders settle while lowering the chin slightly.
- Return slowly without adding hand pressure.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: neck pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Stand with support nearby and gently turn your head while the trunk stays facing forward.
- Use sitting if balance is limited.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: neck pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding neck side-bend
FoundationVariationInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With a stable stance, make a gentle ear-to-shoulder movement.
- Keep your eyes forward and avoid shoulder elevation.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: neck pain ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported seated neck rotation
FoundationVariationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Rest your back against a chair and rotate the head gently.
- Keep both feet down; avoid rotating the whole trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Sheffield Teaching Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported seated chin glide
FoundationVariationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- With your back supported, slide your head backward a small distance.
- Relax fully between movements.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Sheffield Teaching Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryNeck movement break
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Change from prolonged sitting to an upright comfortable position and gently turn the head each way.
- Do not force stiffness.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Sheffield Teaching Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryGentle shoulder elevation and release
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- Lift both shoulders a little, then let them settle slowly.
- Keep the jaw relaxed and avoid loading the neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Sheffield Teaching Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported neck side-bend
FoundationInstructions & precautions +
Equipment / setup: Chair or bed
Movement cues
- With your trunk supported, tilt gently to the side without using your hands.
- Stop if symptoms travel into the arm.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Sheffield Teaching Hospitals: neck exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne W arm lift
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- With forehead supported and elbows bent, gently raise the arms in a W shape.
- Keep the neck relaxed and movement small.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: advanced neck and upper back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne Y arm lift
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- With forehead supported, position arms diagonally overhead.
- Lift slightly without shrugging, only after shoulder and neck clearance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: advanced neck and upper back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySmall head-lift progression
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- After explicit therapist instruction, gently nod and lift the head slightly from lying.
- Stop at the first loss of control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: advanced neck and upper back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLight resisted shoulder shrug
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- Using clinician-selected light resistance, raise and slowly lower the shoulders.
- Avoid neck bracing or breath holding.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: advanced neck and upper back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne W hold
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Mat or light weights
Movement cues
- Maintain a small W-position arm lift for the prescribed time.
- Keep the forehead supported; lower before straining.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: advanced neck and upper back exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryShoulder flexion with quiet neck
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Lift an unweighted arm forward within a comfortable range.
- Keep the neck relaxed and lower with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall slide
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Slide the forearms upward on a wall only as far as comfortable.
- Avoid shrugging or arching your back.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall slide with lift-off
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- After mastering wall slides, lift the hands slightly away from the wall.
- Keep the neck neutral and use clinician-approved range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryTable slide forward
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- Sit at a table with forearms supported.
- Slide them forward by moving your trunk gently; avoid neck tension.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryArm raise with weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or table
Movement cues
- With one foot forward and support nearby, shift weight gently while raising the arms.
- Keep neck relaxed; use only after balance clearance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall push-up
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- Place hands on a wall and bend the elbows to move your chest closer.
- Push back while keeping trunk and neck aligned.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall push-up with shoulder-blade reach
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- At the top of a wall push-up, gently reach through your arms without rounding your neck.
- Return with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBand row
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- With a securely anchored light band, pull elbows backward close to your sides.
- Keep shoulders down and return slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryScapular setting
Therapist progressionInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- Gently position the shoulder blades without pinching hard.
- Keep the ribs quiet and neck relaxed as you breathe.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Wall or band
Movement cues
- With hands on a wall, gently shift weight between arms without bending the neck.
- Keep the movement small.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Cambridge University Hospitals: scapular stabilization ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated thoracic rotation
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Cross your arms over your chest and turn your upper trunk gently.
- Keep the pelvis still and avoid forcing the neck.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated upper-back extension
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With a stable chair supporting your mid-back, gently lift through the chest.
- Avoid hinging sharply at the neck or lower back.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated trunk side-bend
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Slide one hand a little down your side as the trunk bends gently.
- Keep both sitting bones supported.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated chest opening
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- Bring the shoulders gently backward as the chest opens.
- Keep the chin level and avoid pushing the lower ribs forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryUpper-back rounding and release
Therapist progressionInstructions & precautions +
Equipment / setup: Chair
Movement cues
- With arms reaching forward, gently widen the shoulder blades.
- Return to an upright position without jutting the chin.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Stop for dizziness, visual changes, new arm numbness, or weakness; seek medical assessment.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: WWL NHS: neck and upper back level 2 ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryAnkle pumps
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Move the ankle up and down with the leg supported.
- Use the range your care team recommends after surgery.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadriceps set
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- With the leg supported, tighten the front thigh muscle and gently straighten the knee.
- Relax fully between efforts.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel slide
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Slide your heel toward your buttock, bending the knee within your allowed range.
- Slide back without forcing the bend.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated assisted knee bend
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Use your other foot to gently guide the involved leg backward under the chair.
- Respect your surgeon’s motion limit.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-propped knee extension
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Support the heel as instructed and allow the knee to straighten gently.
- Do not add weights or force the knee down.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStraight-leg raise
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Tighten the thigh with the knee straight, then lift the leg slightly.
- Lower slowly; stop if the knee cannot stay straight.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated knee extension
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Sit in a stable chair.
- Slowly straighten one knee within a comfortable range, then lower your foot with control.
- Avoid swinging the leg.
- Use no added weight unless your clinician has prescribed it.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding hamstring curl
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Hold sturdy support and bend one knee to bring the heel backward.
- Keep the thighs aligned and avoid arching.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying hip abduction
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Lie on your side and lift the upper leg slightly without rolling backward.
- Keep the toes facing forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne hip extension
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Lie on your stomach and lift one straight leg slightly without arching the back.
- Use only if this position is comfortable.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryShort-arc knee extension
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Place a small roll under the knee.
- Straighten the knee by lifting the heel, then lower; use your allowed range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated heel slide
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Slide one foot backward under a stable chair to bend the knee.
- Return without lifting the hip or forcing pain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated hamstring stretch
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Place one heel forward with the knee comfortable.
- Hinge slightly at the hips until a mild stretch behind the thigh.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding quadriceps activation
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Hold support and gently tighten the thigh to straighten the knee.
- Avoid snapping into hyperextension.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported calf raise
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Hold a fixed support and lift both heels slowly.
- Lower with control; keep weight-bearing restrictions in mind.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStraight-knee calf stretch
FoundationInstructions & precautions +
Equipment / setup: Wall or counter
Movement cues
- Place one leg behind you with the heel down.
- Bend the front knee gently while keeping the rear knee straight.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: flexibility exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBent-knee calf stretch
FoundationInstructions & precautions +
Equipment / setup: Wall or counter
Movement cues
- In a supported staggered stance, bend the rear knee slightly while keeping that heel down.
- Avoid rolling the ankle inward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: flexibility exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported side stepping
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Stand beside a counter and take small sideways steps.
- Keep feet pointing forward and use hand support as needed.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-to-toe standing
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Stand near fixed support with one foot ahead of the other.
- Use a wider stance if unsteady; keep eyes open.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported single-leg standing
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Hold a counter, lift one foot slightly, and stand steadily on the other.
- Keep support; do not practice near stairs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow step-up
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Using a handrail, step onto a low stable step and bring the other foot up.
- Step down slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-to-toe walking
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Walk a short straight line placing one foot close in front of the other.
- Have support or supervision for balance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported single-leg mini-squat
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Counter
Movement cues
- Holding a counter, bend the standing knee slightly, then straighten.
- Keep the knee aligned; stop for buckling or pain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySingle-leg balance with fingertip support
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Counter
Movement cues
- After clearance, reduce hand pressure while standing on one leg.
- Keep fingers close to support and eyes open.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryControlled deeper squat
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Counter
Movement cues
- Progress beyond a mini-squat only to your prescribed depth.
- Use support and avoid twisting or knee collapse.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStationary cycle: gentle rocking
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- With the seat adjusted by your therapist, rock pedals through a comfortable partial arc.
- Do not force a full revolution.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStationary cycle: full revolutions
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Once motion permits, pedal smoothly at clinician-selected resistance.
- Keep the seat high enough to avoid excessive knee bending.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported step lunge
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Place one foot on a low stable step and gently shift forward to bend the knee.
- Respect motion restrictions.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryAssisted heel slide with strap
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Use a strap around the foot to guide a knee bend gently.
- Do not pull forcefully or exceed surgical limits.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall-supported mini-squat
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- With your back supported by a wall, slide a small distance down and up.
- Use only the knee angle prescribed.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Holding support, gently move weight from one foot toward the other.
- Follow your allowed weight-bearing level.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryForward-back weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- In a short staggered stance with support, shift weight between feet without lifting or twisting them.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryKnee extension with pause
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Straighten the knee from sitting and pause at the prescribed angle.
- Lower smoothly; do not lock forcefully.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated knee bend with pause
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Slide the foot under your chair to the allowed bend and pause briefly.
- Ease forward to release.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying clamshell
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With knees bent and feet together, raise the upper knee without rolling the pelvis backward.
- Lower with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying hip adduction
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With the upper leg supported out of the way, lift the lower straight leg slightly.
- Avoid twisting your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine hip abduction slide
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lying with the leg supported, slide it outward and back while the knee faces upward.
- Respect hip precautions.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow lateral step-up
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- Stand sideways to a low stable step with hand support.
- Step up without knee collapse, then lower slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBand terminal knee extension
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- With a clinician-positioned band behind the knee, gently straighten against resistance.
- Avoid locking backward; confirm surgical clearance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair-target squat
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- Stand in front of a stable chair and lower toward it without dropping.
- Touch down or return as your therapist instructs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported pendulum
FoundationInstructions & precautions +
Equipment / setup: Table
Movement cues
- If approved for you, support yourself with your unaffected hand on a sturdy surface.
- Let the other arm relax downward.
- Use a small, gentle body movement to allow the arm to sway; do not actively force a large swing.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Dynamic Health NHS: shoulder movement and strengthening ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryUnderstand your condition.
Know your recovery stage.
These guides explain treatment considerations and questions to ask. Week ranges are orientation points, not clearance to start an exercise.
Knee replacement: the first 12 weeks
Explore the guide →SURGERY RECOVERYLumbar decompression / laminectomy recovery
Explore the guide →SURGERY RECOVERYLumbar fusion: protection before progression
Explore the guide →SURGERY RECOVERYCervical fusion / ACDF recovery
Explore the guide →SURGERY RECOVERYMeniscus repair: a protected recovery
Explore the guide →SURGERY RECOVERYACL reconstruction: beyond a calendar
Explore the guide →CONDITION GUIDELumbar spinal stenosis: exercise considerations
Explore the guide →CONDITION GUIDENeck pain with arm symptoms
Explore the guide →CONDITION GUIDEKnee osteoarthritis: movement and strength
Explore the guide →CONDITION GUIDEPain around the kneecap
Explore the guide →Make it your program.
Not sure which entries fit your needs? Your Swift therapist can choose the right movements and dosage after assessing you.
Ask about a therapy visit →Educational content assembled October 18, 2026 from linked clinical references. Not a clinician-signed protocol. No claim is made that the source organizations endorse Swift.