Home Exercise Plans
Physio-led exercise guides you can buy and download today. Each plan gives you clear instructions, sensible progressions and the reasoning behind every movement — so you know exactly what to do and why.
Instant download
Your plan is sent straight to your inbox after checkout.
Physio-written
Created by Urvisha, an HCPC-registered Specialist Physiotherapist.
Work at your pace
Follow it at home, in your own time, on any device.
Home Knee Exercise Plan
A physio-led guide for knee pain, built around gentle strengthening and mobility work you can do safely at home.
- Step-by-step exercises with clear instructions
- Sets, reps and how to progress week by week
- Guidance on what to do on a flare-up day
Home Lower Back & Core Exercise Plan
Targeted exercises for lower back pain relief and core control, designed to build stability and reduce flare-ups.
- Core and back exercises in a safe, sensible order
- Sets, reps and how to progress week by week
- Daily movement and sitting advice
Home Posture Exercise Plan
A structured programme to ease desk-related stiffness, strengthen the muscles that hold you up, and build better daily posture habits.
- Upper back, chest and shoulder routine
- Short resets you can fit into a working day
- Desk and workstation set-up guidance
Home Neck Exercise Plan
Gentle but effective exercises for neck pain, stiffness and tension — including stretches and strengthening movements.
- Neck mobility and strengthening exercises
- Stretches for tension and stiffness
- Advice on pillows, screens and driving
Not sure which plan is right for you?
If your pain is complex or you would rather have a plan built around you, book an appointment and we can assess you at home or online first.