Sheet 01 — Neck exercises
Neck pain · 6 exercises · printable A4 PDF · English, Hindi and Marathi
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Exercise sheets
92 sheets, 903 exercises, each with a picture, how to do it, and what it should and should not feel like. If you were given a paper sheet at the clinic, its number is on it — go straight to that number below.
Neck & back
Sheet 02 — Back exercises
Low back pain · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 03 — Sciatica and back exercises
Sciatica · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 04 — Stenosis exercises
Spinal stenosis · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 05 — Spine and chest expansion exercises
Ankylosing spondylitis · 9 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 06 — Upper back exercises
Pain between the shoulder blades · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 07 — Backbone fracture from weak bones (osteoporosis)
Osteoporotic compression fracture of the spine · 13 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 08 — Tailbone pain exercises
Tailbone pain (coccydynia) · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 90 — After surgery for a slipped disc in the lower back (lumbar discectomy)
After spine surgery · 11 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 91 — After screw fixation of a broken back (thoracolumbar spine)
After spine surgery · 12 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 94 — After neck surgery (cervical spine), from the front or the back
After neck surgery · 11 exercises · printable A4 PDF · English, Hindi and Marathi
Shoulder & elbow
Sheet 10 — Shoulder exercises
Frozen shoulder · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 11 — Shoulder cuff exercises
Rotator cuff pain · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 12 — Elbow and wrist exercises
Tennis elbow · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 13 — Elbow and wrist exercises
Golfer's elbow · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 14 — Shoulder stability exercises
Shoulder dislocation and instability · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 15 — Elbow movement exercises
Stiff elbow after an injury · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 16 — Exercises for the top of the shoulder
Arthritis at the top of the shoulder (AC joint) · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 17 — Elbow positions and hand exercises
Pinched nerve at the elbow (cubital tunnel) · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 19 — Triceps tendon exercises
Triceps tendon pain at the back of the elbow · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 64 — Birth brachial plexus palsy — gentle daily movements for your baby
Birth brachial plexus palsy (weak arm from birth), for parents · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 80 — After surgery on a broken collarbone, shoulder or upper arm
After surgery on a broken bone · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 81 — After keyhole shoulder surgery: rotator cuff repair or stabilisation
After shoulder surgery · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 82 — After shoulder replacement
After shoulder surgery · 13 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 83 — After surgery on a broken elbow or forearm
After surgery on a broken bone · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 84 — Your child's broken elbow, fixed with wires
For parents, after surgery on a child's elbow · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 95 — Broken collarbone or upper arm bone — healing in a sling
Broken collarbone or upper arm, healing in a sling · 16 exercises · printable A4 PDF · English, Hindi and Marathi
Hand & wrist
Sheet 18 — Wrist drop: the splint and keeping the hand supple
Wrist drop from a radial nerve palsy · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 20 — Hand and nerve glide exercises
Carpal tunnel syndrome · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 21 — Thumb and wrist exercises
De Quervain's — thumb-side wrist pain · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 22 — Hand tendon glide exercises
Trigger finger · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 23 — Thumb exercises
Thumb base arthritis · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 24 — Wrist mobility exercises
Ganglion (wrist lump) · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 25 — Mallet finger — the splint and after
Mallet finger (drooping fingertip) · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 26 — Wrist exercises for little-finger-side pain
Pain on the little-finger side of the wrist · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 27 — Hand exercises for CRPS
Complex regional pain syndrome (CRPS) of the hand · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 76 — After surgery on a broken wrist: plate and screws
After surgery on a broken bone · 20 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 78 — Arm in plaster — and after it comes off
A broken bone in plaster · 16 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 85 — After hand surgery: carpal tunnel, a broken hand bone, or a small hand operation
After hand surgery · 14 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 88 — After repair of a cut tendon on the palm side of the hand (flexor tendon)
After hand surgery · 10 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 89 — After repair of a cut tendon on the back of the hand or finger (extensor tendon)
After hand surgery · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Hip & knee
Sheet 30 — Knee exercises
Knee arthritis · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 32 — Kneecap and hip exercises
Kneecap pain · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 33 — Hip exercises
Hip arthritis · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 34 — Lateral hip exercises
Pain on the side of the hip · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 36 — Knee ligament rehabilitation
ACL and ligament injury · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 37 — Knee exercises
Meniscal (cartilage) tear · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 38 — Sitting-bone exercises
Pain at the sitting bone · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 39 — Teenage knee exercises
Painful bump below the kneecap · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 46 — Groin exercises
Groin and inner thigh pain · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 49 — Jumper's knee: tendon loading exercises
Patellar tendinopathy (jumper's knee) · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 57 — Avascular necrosis of the hip, early stage: protecting the hip
Avascular necrosis of the hip (femoral head) · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 58 — After an amputation of the leg: stump care and exercises
After an amputation of the leg · 13 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 65 — Back-of-knee ligament injury (PCL or corner): brace and exercises
PCL and back-of-knee ligament injury · 14 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 66 — After total knee replacement
After a total knee replacement · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 67 — After total hip replacement
After a total hip replacement · 20 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 70 — After surgery on the thigh bone: nail or plate
After surgery on a broken bone · 19 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 71 — Thigh bone in a rail (LRS) or external fixator
After surgery on a broken bone · 19 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 74 — After surgery on a broken hip: screws, plate or nail
After surgery on a broken bone · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 75 — After a half hip replacement (hemiarthroplasty)
After surgery on a broken bone · 18 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 86 — After keyhole knee surgery: meniscus or ACL
After knee surgery · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 87 — After surgery on a broken kneecap, or a break into the knee joint
After surgery on a broken bone · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 92 — After surgery on a broken pelvis or hip socket (acetabulum)
After surgery on a broken bone · 16 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 96 — After a kneecap dislocation: brace and exercises
Kneecap dislocation · 15 exercises · printable A4 PDF · English, Hindi and Marathi
Foot & ankle
Sheet 40 — Heel and calf exercises
Heel pain · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 41 — Achilles loading exercises
Achilles tendon pain · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 42 — Ankle and balance exercises
Ankle sprain · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 43 — Diabetic foot care guide
Diabetic foot care · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 44 — Foot and toe exercises
Bunion (hallux valgus) · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 45 — Foot arch exercises
Flat foot and inner arch pain · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 47 — Foot drop: exercises and care
Foot drop (peroneal nerve palsy) · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 48 — Stress fracture in the foot: rest and keeping fit
Stress fracture in the foot · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 63 — Clubfoot — caring for the boots and bar
Clubfoot, for parents, after the plasters · 3 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 68 — After surgery on a broken heel bone or midfoot
After surgery on the heel bone or midfoot · 17 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 69 — After forefoot surgery: bunion or toe correction
After bunion or toe surgery · 12 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 72 — After surgery on the shin bone: nail or plate
After surgery on a broken bone · 19 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 73 — Shin bone in a rail (LRS), Ilizarov or external fixator
After surgery on a broken bone · 18 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 77 — After surgery on a broken ankle: plate and screws
After surgery on a broken bone · 19 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 79 — Leg in plaster — and after it comes off
A broken bone in plaster · 20 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 93 — After repair of a torn Achilles tendon
After Achilles tendon surgery · 15 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 97 — Torn calf muscle (tennis leg)
Torn calf muscle · 10 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 99 — Torn Achilles tendon, treated in a boot
Torn Achilles tendon · 15 exercises · printable A4 PDF · English, Hindi and Marathi
Bone & joint disease
Sheet 50 — Bone strengthening and balance exercises
Osteoporosis · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 51 — Joint care guide
Gout · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 52 — Joint protection and hand exercises
Rheumatoid arthritis · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 53 — Bone strengthening exercises
Vitamin D deficiency and bone pain · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 54 — Exercise for fibromyalgia
Fibromyalgia (whole-body pain) · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 55 — Polymyalgia rheumatica — keeping shoulders and hips moving
Polymyalgia rheumatica (aching, stiff shoulders and hips) · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 59 — Growing pains — help for your child's legs at night
Growing pains, for parents · 3 exercises · printable A4 PDF · English, Hindi and Marathi
Preventive bone health
Sheet 60 — Strong bones — children and teenagers
Ages 6–18 · building peak bone strength · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 61 — Strong bones — adults
Ages 19–49 · keeping the bone you have · 7 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 62 — Strong bones — age 50 and above
Bone protection and fall prevention · 8 exercises · printable A4 PDF · English, Hindi and Marathi
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.