Body regions
Build ankle range you can use.
Measure ankle movement consistently, connect it with calf strength and balance, and choose an appropriate exercise progression.
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Browse by body region, build your understanding of movement, or take a practical tool into the next session.
Body regions
Body regions
Investigate the pull behind the thigh.
Distinguish a stretching sensation from a possible injury, understand test limitations, and build comfortable bending and hamstring capacity.
Read guideBody regions
Develop hip range for your task.
Understand hip flexion, extension, and rotation; choose comfortable practice and distinguish available range from task requirements.
Read guideBody regions
Make sense of front-of-hip pain.
Understand the limits of a pinching sensation, the diagnosis of hip impingement syndrome, and practical ways to adapt painful tasks.
Read guideBody regions
Build knee capacity for everyday demands.
Adapt chair rises, stairs, and walking; understand knee osteoarthritis exercise evidence and when symptoms need assessment.
Read guideBody regions
Build a workable plan for back pain.
Understand back-pain assessment, exercise options, scan findings, and ways to rebuild daily activity with appropriate support.
Read guideBody regions
Build capacity for the neck’s daily work.
Consider neck symptoms, workstation demands, movement variation, and strengthening options without relying on a perfect-posture rule.
Read guideBody regions
Rebuild the shoulder’s working range.
Understand shoulder assessment, rotator-cuff evidence, exercise choices, and ways to adapt reaching and loading.
Read guideBody regions
Move the upper back with purpose.
Explore upper-back rotation and extension, account for movement at neighboring joints, and connect practice to reaching and turning.
Read guideFoundations
Foundations
Train the trunk for the work it does.
Choose trunk exercises around force, endurance, breathing, and daily tasks instead of treating core stability as one universal correction.
Read guideFoundations
Use stretching for a defined purpose.
Choose stretching around flexibility goals, warm-up needs, and training demands; understand what range gains do and do not show.
Read guideFoundations
Understand the forces in the movement.
Learn how leverage, support, range, and speed change exercise demands, with practical examples for lifting and daily tasks.
Read guideFoundations
Build the range the movement needs.
Understand active and passive range, strength, task constraints, and ways to choose useful mobility practice.
Read guideFoundations
Respond to pain with a clearer plan.
Describe symptoms, recognize urgent changes, adapt activity, and prepare useful questions for a pain assessment.
Read guideFoundations
Find a useful starting point.
Choose a path through pain, movement, exercise, and rehabilitation science based on the question you need to answer.
Read guideRoutines
Routines
Build a manageable first week.
Plan a flexible week of movement practice, introductory strength, walking or other activity, and recovery with clear review questions.
Read guideRoutines
Make a useful break from the desk.
Choose a 2, 5, or 8 minute desk break with seated, standing, and walking options that fit the workday.
Read guideRoutines
Adapt activity during a familiar flare.
Use an established care plan to adjust a known symptom flare, preserve manageable activity, and recognize when reassessment is needed.
Read guideRoutines
Ease into the day with movement.
Use an 8–12 minute morning movement example with seated options, supported standing work, and a shorter version.
Read guideRoutines
Choose a routine that fits the day.
Compare morning movement, desk breaks, a modified flare-up session, and a beginner week with clear purposes and flexible options.
Read guideMovement science
Movement science
Set the dose. Build the capacity.
Understand load, effort, repetitions in reserve, recovery, and the decisions that make an exercise programme progress.
Read guideMovement science
Understand pain in context.
Learn how pain differs from nociception, why scan findings need context, and what a symptom response can tell you.
Read guideMovement science
Make progress easier to interpret.
Separate measurement error, meaningful change, and symmetry. Learn how to standardize a test and interpret a result.
Read guideMovement science
Practice for retention and transfer.
Learn the difference between a better practice repetition and durable motor learning, with examples of feedback and varied practice.
Read guideMovement science
Build tendon capacity across different demands.
Understand slow resistance, isometrics, energy-storage work, and the evidence behind progressive tendon rehabilitation.
Read guideMovement science
Train balance for the situation that matters.
Understand balance, proprioception, stepping, and falls prevention. Choose meaningful tasks and recognize when assessment is needed.
Read guideMovement science
Plan the return to running around the injury.
Prepare an informed return-to-running discussion using diagnosis, walking tolerance, loading capacity, recovery, and the limits of common rules.
Read guideMovement science
Read the result before adopting the rule.
Evaluate exercise research through effect size, comparison groups, uncertainty, clinical importance, and applicability.
Read guideTools
Tools
Keep an exercise reference within reach.
Twelve exercise references with purpose, setup, manageable examples, easier options, and ways to develop the demand.
Read guideTools
Keep a useful movement record.
Record exercise setup, dose, effort, symptom response, and follow-up. Save locally in your browser, edit entries, export CSV, or print.
Read guideTools
Use the movement terms precisely.
A plain-language glossary of biomechanics, exercise, pain, motor learning, measurement, and rehabilitation research terms.
Read guideField notes
Field notes
Describe the sensation more precisely.
Anthony Mercer reflects on moving beyond the word tight, with an editorial companion on symptom descriptions and diagnostic limits.
Read guideField notes
Give a simple exercise a clear job.
Anthony Mercer on repeatable exercises, visible dose changes, and connecting a movement with daily function.
Read guideField notes
Notice what returns to daily life.
Anthony Mercer reflects on the ordinary tasks that made back-injury progress visible, with a companion guide to measuring function.
Read guideField notes
Use the appointment to sharpen the plan.
Anthony Mercer on assessment, useful symptom records, and the questions that turn an exercise demonstration into a plan.
Read guideField notes
Give rest a purpose in the plan.
Anthony Mercer reflects on rest and activity transitions, with guidance on keeping a personal experience within its clinical context.
Read guideField notes
Make the plan repeatable.
Anthony Mercer on minimum sessions, comparable doses, and reviewing a week without confusing consistency with sufficient training.
Read guideField notes
Make the position fit the work.
Anthony Mercer on workstation support, position changes, and practical transitions, with a companion discussion of posture and symptoms.
Read guideField notes
Give the stretch a purpose.
Anthony Mercer on connecting stretches with a goal, with an editorial companion on range gains, evidence, and alternative exercise options.
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