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Movement & exercise

Exercises for joints, breathing and the pelvic floor that need nothing but a chair, a wall and a floor.

Joints & muscles

Knee exercises
Knee pain is often less about the joint than about the thigh muscle that carries it.
Neck exercises
The neck bent over a phone or laptop — the further the head goes forward, the more it weighs.
Shoulder exercises
A frozen shoulder runs for months — but daily gentle movement is what brings the range back.
Low back and sciatica exercises
Pain that runs from the low back through the hip and down the leg.
Heel pain exercises
The first step in the morning is the worst — that is the signature of plantar heel pain.
Wrist and hand exercises
Typing, phone, kitchen work — when the wrist nerve is squeezed, the fingers go numb at night.
Elbow exercises
Tennis elbow — pain on the outside of the elbow when gripping, lifting, or turning a handle.
Jaw exercises
The jaw joint (TMJ) — pain or clicking on chewing, yawning or opening wide.
Hip exercises
A day of sitting shortens the front of the hip and switches off the muscle behind it.
Tailbone pain
Pain at the very end of the spine — on sitting, on hard chairs, and on standing up.
Ankle exercises
An ankle that keeps turning over — after a sprain, the balance has to be retrained.
Morning and winter stiffness
A sequence that starts before you get out of bed, under the covers.
Stretches for cramp
Night calf cramp — what to do during one, and how to stop it coming back.
For restless legs
An evening urge to move the legs that eases when you move and returns when you stop.

Breathing

Breathing exercises
Breathlessness brings panic, and panic speeds the breathing further — these break that loop.

Leg circulation

For standing jobs
Shop, kitchen, factory floor — heavy legs and swollen ankles at the end of a standing day.

Bones & balance

Weight-bearing for bones
Bone strengthens under the load put through it — swimming is good exercise, but not for this.

Pelvic floor

Postpartum pelvic floor
The slow, ordered work of reconnecting the belly and the pelvic floor.