300+ exercises.12 categories.
From resistance to fitness, hand rehab to nerve mobilisation: the exercise your client needs, with its video, is one tap away. Pick it, add it to a programme, send it.
- 300+Video exercises
- 12Categories
01 / 17Resistance ExercisesTarget:Quadriceps (VMO)
Banded Terminal Knee Extension
A banded exercise that targets quadriceps, especially VMO, activation in the last 30° of knee extension.
- Anchor the band and loop it behind your knee.
- From a slightly bent knee, push back against the band to straighten fully.
- Hold 1–2 s, then release under control.
02 / 17Active-Assisted ExercisesTarget:Hip abductors and adductors
Active-Assisted Hip Abduction-Adduction
Moving the leg out and in with support to safely increase hip range of motion.
- Lie on your back with a sliding surface or support under your leg.
- With assistance, slide the straight leg out to the side.
- Bring it back to the midline with the same control.
03 / 17Active ExercisesTarget:Quadriceps, hip flexors
Active Straight Leg Raise
Works the quadriceps and hip flexors without loading the knee joint.
- Lie on your back with one knee bent.
- Keeping the other knee straight, lift it to the height of the bent knee.
- Lower it slowly.
04 / 17Active ExercisesTarget:Gluteus medius
Clamshell (Hip Abduction Strengthening)
Strengthens gluteus medius by opening and closing the knees in side-lying.
- Lie on your side with hips and knees bent, feet together.
- Keeping your feet together, lift the top knee without rolling the pelvis back.
- Close slowly.
05 / 17Hand Rehabilitation ExercisesTarget:Fingers, flexor tendons
Tendon Gliding Exercises
A sequence of finger positions that supports flexor tendon gliding.
- Start with the hand flat and fingers straight.
- Move through hook, full fist and straight fist positions.
- Pause briefly in each, then return to the start.
06 / 17Stretching and Mobility ExercisesTarget:Thoracic and lumbar spine
Cat-Camel Exercise
Improves spinal mobility by alternately rounding and arching the spine on all fours.
- Get on all fours, hands under shoulders and knees under hips.
- Breathing out, round your back up and tuck your head.
- Breathing in, gently arch your lower back and lift your head.
Ready-made programmes
Build a programme from scratch or start with a ready-made one.
In the app you can pick exercises and build your own programme, or choose one of the ready-made programmes, from shoulder to knee and from balance to fitness.
- Your own programmePick exercises one by one from the library and build the programme around your client.
- Ready-made programmesChoose one of the programmes prepared by body region; the number of exercises, weekly frequency and duration come ready.
Some of the ready-made programmes in the app
- Frozen Shoulder Stretching Programme
- Rotator Cuff Strengthening
- Early-Stage Knee (After Replacement / ACL)
- Knee Osteoarthritis / Patellofemoral
- Ankle Sprain Rehabilitation
- Chair Exercises for Older Adults
- Fitness: Leg Day
07 / 17Stability and Balance ExercisesTarget:Rotator cuff, scapular stabilisers
Ball Circles on the Wall
Pressing a ball into the wall and drawing small circles to train shoulder stabilisers and scapular control.
- Face the wall and press a ball into it with your palm at shoulder height.
- With a straight elbow, draw small circles with the ball.
- Change direction when time is up.
08 / 17Stability and Balance ExercisesTarget:Core, shoulder stabilisers
Shoulder Taps
Tapping the opposite shoulder in a plank to build trunk and shoulder stability.
- Get into a high plank with hands under your shoulders.
- Keeping your hips still, tap the opposite shoulder with one hand.
- Place the hand back and repeat on the other side.
09 / 17Stability and Balance ExercisesTarget:Ankle, knee and hip stabilisers
Y Balance Exercise
Reaching in three directions with one foot while balancing on the other to build dynamic balance.
- Stand on one leg with the knee slightly bent.
- Reach with the other foot forward, back-in and back-out in turn.
- Return to the start after each reach without losing balance.
10 / 17Wand (Stick Exercises)Target:Shoulder joint, rotator cuff
Wand Shoulder Internal and External Rotation
The healthy arm uses a wand to help increase internal and external rotation of the affected shoulder.
- Lie on your back with the elbow bent to 90° close to your side.
- Hold the wand with both hands and push with the healthy arm to rotate the forearm out.
- Then rotate it inward the same way.
11 / 17Isometric ExercisesTarget:Shoulder external rotators
Isometric Shoulder External Rotation
Pressing the hand outward into a wall or door frame to work the external rotators without moving the shoulder.
- Stand side-on with the elbow bent to 90° and the back of the hand on the wall.
- Without moving the arm, press the hand outward into the wall.
- Hold for 5 seconds, then relax.
12 / 17Self-Mobilisation ExercisesTarget:Patella, knee joint
AP-ML Patellar Mobilisation
A self-mobilisation that glides the kneecap up-down and in-out to improve patellar mobility.
- Sit with the leg straight and the muscles relaxed.
- Gently glide the kneecap up and down with your fingers.
- Then glide it inward and outward.
13 / 17Nerve MobilisationsTarget:Median nerve
Median Nerve Gliding Exercise
Coordinates arm and neck movement to support median nerve gliding.
- Raise your arm to the side, palm up.
- Extend your wrist while tilting your head towards the arm.
- Relax the wrist as you tilt your head away.
14 / 17Foot and Ankle ExercisesTarget:Tibialis posterior, ankle
Banded Ankle Inversion
Turning the foot inward against a band to strengthen tibialis posterior and the ankle stabilisers.
- Sit and loop the band around the inner edge of your foot, anchored to the outside.
- Heel on the floor, turn the foot inward against the band.
- Return to the start under control.
15 / 17Foot and Ankle ExercisesTarget:Gastrocnemius, soleus, Achilles tendon
Alfredson Eccentric Calf Raise
A protocol often used in Achilles tendinopathy that works the calf muscles eccentrically.
- On the edge of a step, rise onto your toes with both feet.
- Shift the load to the affected leg and slowly lower the heel below the step.
- Rise back up with both feet and repeat.
16 / 17Gym Exercises (Fitness)Target:Upper pectorals, front deltoid, triceps
Dumbbell Incline Chest Press
A pressing movement on an incline bench with dumbbells that works the upper chest and front shoulders.
- Lie on a 30–45° incline bench holding dumbbells at chest level.
- Press the dumbbells up until the elbows are nearly straight.
- Lower them back to chest level under control.
17 / 17Gym Exercises (Fitness)Target:Quadriceps, glutes, hamstrings
Lunge
A basic movement that steps forward into a squat to build lower-limb strength and balance together.
- Stand tall and take a long step forward with one foot.
- Lower until both knees are about 90°, keeping the front knee behind the toes.
- Push through the front foot to return to the start.
The library doesn’t end here