Patient Resources

Home Exercise Guides

Illustrated stretches and strengthening exercises for the knee, shoulder, back, and neck. Scroll through all four guides below, open any guide on its own page, or download it as a PDF to print and keep at home.

Do only the exercises your provider has recommended for you. If you feel pain, stop. If it persists, tell your provider.

Steady the Step

Knee Exercises

Read each exercise through before you start. Move smoothly, breathe normally, and repeat as your provider directs.

Download Knee PDFOpen Knee guide
  1. Illustration of a person leaning into a wall with the back leg straight to stretch the calf.

    Calf Stretch

    1. Face a wall about an arm's length away. Step one foot toward it and rest both palms on the wall.
    2. Lean in, bending the front knee while the back leg stays straight. Both heels stay down, toes pointing forward. Hold 30 seconds, then relax.
    3. Repeat as comfortable, then change legs.

    Take careDon't arch your back or hunch your shoulders.

  2. Illustration of a person holding a chair for balance and pulling one heel up toward the buttock.

    Quad Stretch

    1. Stand facing forward with one hand on a sturdy counter or chair. With the other hand, take hold of the ankle on that same side.
    2. Draw the heel gently up toward your buttock. When you feel a mild pull along the front of the thigh, hold 30 seconds.
    3. Repeat as comfortable, then change legs.

    Take careDon't arch, bend forward, or twist to reach the foot.

  3. Illustration of a person seated on a mat with one leg straight and the other knee bent, pressing the straight knee down.

    Quad Set

    1. Sit on the floor with one leg out straight and the other knee bent.
    2. Pull the toes of the straight leg back toward you. Press the back of that knee into the floor while tightening the muscle on top of the thigh. Hold 30 seconds.
    3. Repeat as comfortable, then change legs.

    Take careSit tall. No arching or hunching.

  4. Illustration of a person seated on a mat lifting one straight leg a few inches off the floor.

    Straight Leg Raise

    1. Sit on the floor with one leg out straight and the other knee bent.
    2. Pull the toes of the straight leg back and tighten the top of the thigh. You should feel the muscle firm up. Lift that leg 6 to 8 inches, then lower it slowly and relax.
    3. Repeat as comfortable, then change legs.

    Take careSit tall. No arching or hunching.

  5. Illustration of a person stepping sideways up onto a low block, before and after positions shown.

    Lateral Step-Ups

    1. Place one foot on a low, sturdy block 3 to 5 inches high, the other foot flat on the floor beside it.
    2. Shift your weight onto the raised foot and straighten that knee, lifting the other foot clear of the floor. Then lower it slowly until just the heel touches down.
    3. Repeat as comfortable, then change legs.

    Take careDon't lock the knee or push off the floor. The raised leg does the work.

  6. Illustration of a person with hands on a wall rising up onto the balls of the feet.

    Calf Raise

    1. Stand tall with both feet flat and slightly apart. Rest your hands on a wall, counter, or sturdy chair for balance.
    2. Rise up onto the balls of your feet. Hold 30 seconds, then lower your heels slowly back to the floor.
    3. Repeat as often as feels comfortable.

    Take careDon't arch your back, lock your knees, or lean on your hands.

  7. Illustration of a person with their back against a wall sliding down into a partial squat, feet about 12 inches from the wall.

    Wall Slide

    1. Stand with your back and head against a wall, feet shoulder width apart and about a foot out from it. Relax your shoulders and tighten your stomach.
    2. Slide straight down until your knees bend. The deeper the bend, the harder the work. Hold 30 seconds, then slide slowly back up.
    3. Repeat as often as feels comfortable.

    Take careKnees stay behind your toes; hips never drop below knee height.

  8. Illustration of a person in a forward lunge with both knees bent and back straight.

    Leg Lunge

    1. Stand with your feet shoulder width apart.
    2. Step forward with one foot and sink down with both knees bent, back straight and feet pointing ahead. The back heel lifts as you step. Push smoothly back to standing.
    3. Repeat as comfortable, then change legs.

    Take careFront knee stays behind the toes; rear knee never touches the floor.

Open the Reach

Shoulder Exercises

Read each exercise through before you start. Move smoothly, breathe normally, and repeat as your provider directs.

Download Shoulder PDFOpen Shoulder guide
  1. Illustration of a person leaning on a chair and letting the free arm swing in circles and back and forth.

    Pendulum

    1. Step one foot forward and hold the back of a chair with the hand on that same side. Let your other arm hang loose.
    2. Swing the free arm gently forward and back a few times, then in circles that start small and slowly widen.
    3. Keep circling for 30 seconds, then change direction. Relax and repeat as comfortable.

    Take careShoulders relaxed, back straight.

  2. Illustration of a person using a cane to push one arm up and out to the side.

    Cane Stretch

    1. Rest one palm over the end of a cane or broom handle. Grip the stick lower down with the other hand, palm down.
    2. Push the stick up and out to the side with the lower hand, raising the top arm as far as is comfortable. Hold 30 seconds, then return.
    3. Repeat as comfortable, then change sides.

    Take careStand straight and don't force the stretch.

  3. Illustration of a person facing into a corner with a forearm on each wall, leaning in to stretch the chest.

    Corner Stretch

    1. Face into a corner with one foot a little ahead of the other. Raise your elbows to shoulder height and rest a forearm on each wall.
    2. Lean in toward the corner until you feel a stretch across your chest. Hold 30 seconds, then ease back.
    3. Repeat as often as feels comfortable.

    Take careEars, shoulders, and hips stay in one line.

  4. Illustration of a person doing a standing push-up against a wall.

    Wall Push-Up

    1. Stand about an arm's length from a wall, feet shoulder width apart. Place both palms on the wall at shoulder width.
    2. With knees straight and heels down, bend your elbows and lean toward the wall as far as is comfortable, then push yourself back out.
    3. Repeat as often as feels comfortable.

    Take careWear shoes so your feet don't slip.

  5. Illustration of a person lying on their back with the elbow bent, rotating a light weight toward the stomach.

    Internal Rotation

    1. Lie on your back, knees bent. Hold a light weight or soup can, bend that elbow to a right angle, and rest elbow and forearm on a pillow, palm up.
    2. Keeping the elbow tucked at your side, raise your hand and forearm toward your stomach.
    3. Lower the forearm slowly back to the pillow. Repeat as comfortable.

    Take careSupport your head with a pillow.

  6. Illustration of a person lying on their side lifting a light weight with the top arm, elbow kept at the waist.

    External Rotation

    1. Lie on one side with your head resting on a pillow or your arm. Tuck a small rolled towel under your top elbow.
    2. Hold a light weight in the top hand, elbow bent to a right angle, forearm resting across your stomach.
    3. Keeping the elbow on the towel, slowly lift the weight until the forearm is just above the elbow. Lower slowly. Repeat as comfortable.

    Take careKeep the elbow pressed to the towel.

  7. Illustration of a person raising light weights out to the sides to shoulder height.

    Side Raise

    1. Stand with a light weight or soup can in each hand, arms at your sides and palms facing in.
    2. With elbows straight, lift both arms slowly out to the sides. No higher than shoulder level.
    3. Lower slowly back to the start. Repeat as comfortable.

    Take careNeck and shoulders stay relaxed.

  8. Illustration of a person raising a light weight straight out in front of the body.

    Front Raise

    1. Stand tall with your hands at your sides, palms facing back. Hold a light weight or soup can in one hand.
    2. Raise that arm straight out in front of you as high as is comfortable, keeping the elbow straight and your back upright. Return slowly.
    3. Repeat as comfortable, then change arms.

    Take careHand in front of your body; back straight, shoulders relaxed.

Loosen the Load

Back Exercises

Read each exercise through before you start. Move smoothly, breathe normally, and repeat as your provider directs.

Download Back PDFOpen Back guide
  1. Illustration of a person lying on their back using a towel to raise one straight leg.

    Hamstring Stretch

    1. Lie on your back with both knees bent. Loop a towel around one leg, just behind the knee.
    2. Raise that leg and pull gently on the towel, straightening the knee until you feel a pull behind the thigh. Hold 30 seconds, then lower it.
    3. Repeat as comfortable, then change sides.

    Take carePillow under your head. Other knee bent, foot flat.

  2. Illustration of a person lying on their back with one ankle crossed over the opposite knee, pulling the leg toward the chest with a towel.

    Hip Rotator Stretch

    1. Lie on your back with both knees bent, then rest one ankle on the opposite knee.
    2. Loop a towel behind the lower thigh and pull that knee gently toward your chest. The stretch belongs in the buttock of the crossed leg. Hold 30 seconds.
    3. Repeat as comfortable, then change sides.

    Take carePillow under your head. Keep your back and hips flat on the floor.

  3. Illustration of a person lying on their back hugging one knee toward the chest.

    Knee-to-Chest

    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Take hold behind one thigh and bring that knee slowly up toward your chest, leaving the other foot planted. Hold 30 seconds, then lower it.
    3. Repeat as comfortable, then change legs.

    Take careA small pillow keeps your neck neutral.

  4. Illustration of a person with one hand on a brick wall pulling the opposite heel up toward the buttock.

    Quadriceps Stretch

    1. Stand roughly an arm's length from a wall, facing forward.
    2. Rest one hand on the wall for balance. Reach back, take the opposite ankle, and draw that heel toward your buttock.
    3. Once you feel a pull along the front of the thigh, hold 30 seconds. Repeat as comfortable, then change legs.

    Take careKeep your back straight. No arching or twisting.

  5. Two-panel illustration of a person lying face down, then pressing up onto the forearms.

    Prone Press-Up

    1. Lie face down, feet slightly apart, forehead resting on the floor. Let your stomach, back, and legs go completely loose.
    2. Press up onto your forearms with your neck in line. Stop as soon as you notice mild pressure low in your back. Hold 30 seconds, then ease down.
    3. Repeat as often as feels comfortable.

    Take careStomach and hips stay down. Chin tucked, neck flat.

  6. Two-panel illustration of a person lying with knees bent and arms crossed, then lifting the shoulder blades off the floor.

    Partial Curl-Up

    1. Lie on your back with both knees bent and feet flat. Fold your arms across your chest.
    2. Tighten your stomach and lift your shoulder blades just clear of the floor. Hold 30 seconds, breathing steadily, then lower them.
    3. Repeat as often as feels comfortable.

    Take careLead with your ribs, not your neck. Keep your arms loose.

  7. Illustration of a person lying on their back with knees bent, lifting the hips into a bridge.

    The Bridge

    1. Lie flat on your back with knees bent, feet and palms resting on the floor.
    2. Tighten your stomach and buttocks, then raise your hips only far enough to bring your lower back level. Hold 30 seconds, then lower.
    3. Repeat as often as feels comfortable.

    Take careA pillow keeps your neck neutral. Don't push up into an arch.

  8. Illustration of a person with their back against a wall sliding down into a partial squat, feet about 12 inches from the wall.

    Wall Slide

    1. Stand with your back and head against a wall, feet shoulder width apart and about a foot out from it. Relax your shoulders and tighten your stomach.
    2. Bend your knees and slide straight down until you feel the work in the front of your thighs. Hold 30 seconds, then press back up.
    3. Repeat as often as feels comfortable.

    Take careDon't drop your hips below knee height. Eyes forward, breathe steadily.

Ease the Tension

Neck Exercises

Read each exercise through before you start. Move smoothly, breathe normally, and repeat as your provider directs.

Download Neck PDFOpen Neck guide
  1. Illustration of a person lying on their back with knees bent, turning the head to one side.

    Active Neck Rotation

    1. Lie on your back, knees bent and feet flat, looking straight up. A neck roll or rolled towel underneath adds comfort.
    2. Turn your head slowly to one side, chin level, then bring it back to center before turning the other way.
    3. Repeat as comfortable on each side.

    Take careDon't force the motion. Go only as far as is comfortable.

  2. Illustration of a person lying on their back with a clock face drawn above the head, tracing it with the nose.

    Face Clock

    1. Lie on your back with your knees bent and feet flat, eyes toward the ceiling.
    2. Picture a clock face above you. Trace its outer edge with the tip of your nose, slowly and smoothly. Once around clockwise, then once counterclockwise.
    3. Repeat as comfortable in each direction.

    Take careKeep moving. Holding one position lets the muscles tighten.

  3. Illustration of a seated person tilting the head to one side and gently assisting with the opposite hand.

    Tension Release

    1. Sit tall in a chair. Tuck your chin slightly and tilt your head toward one shoulder.
    2. Reach the opposite hand over the top of your head and draw it gently further that way. Hold 30 seconds, then return to center.
    3. Repeat as comfortable, then change sides.

    Take careDon't overstretch. Stop if you feel pain or tingling.

  4. Illustration of a seated person with elbows bent and raised, squeezing the shoulder blades together.

    Shoulder Squeeze

    1. Bend your elbows with your fingers pointing up, and lift your elbows out to the sides until your wrists reach shoulder height.
    2. Keeping your fingers up, press your elbows backward to squeeze your shoulder blades together. Hold 30 seconds, then return slowly.
    3. Repeat as often as feels comfortable.

    Take careDon't arch your back or hunch your shoulders.

  5. Three-panel illustration of head lifts performed lying on the back, lying on the side, and on hands and knees.

    Head Lifts

    1. On your back, knees bent and feet flat: tuck your chin and lift your head toward your chest, shoulders staying down. Hold 30 seconds.
    2. On your side, head resting on your arm: lift your head slowly toward your top shoulder. Hold 30 seconds. Repeat on the other side.
    3. On your hands and knees, back straight: let your head drop toward your chest, tuck your chin, then lift until your neck is level with your back.

    Take careKneel on carpet or a pad to protect your knees.

  6. Illustration of a standing person raising one straight arm overhead in a slow arc.

    Arm Lift

    1. Stand with your back straight and your head and neck in line.
    2. Keeping your arms straight, raise and lower them in front of you one at a time, moving through slow, smooth arcs.
    3. Repeat as often as feels comfortable.

    Take careDon't lock your knees or arch your back.

  7. Three-panel illustration of a person on hands and knees reaching one arm forward, to the side, and behind.

    Reach and Hold

    1. Get on your hands and knees with your knees apart under your hips. Tighten your stomach and keep your head and neck in line with your back.
    2. Raise one arm straight ahead of you, then lower it. Repeat with the other arm.
    3. Lift one arm out to the side, then lower it. Finally lift one arm behind you, palm up. Repeat each with both arms.

    Take careDon't arch your back or neck. Kneel on carpet or a pad.

Questions about your exercises?

If anything is unclear or an exercise causes pain, stop and let your Nucci Medical provider know. We can adjust your plan at your next visit.

(813) 864-3998Request Appointment

Patient education. Not a substitute for professional medical advice. Follow the instructions your Nucci Medical provider gave you, and stop any exercise that causes pain.

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