Sheet 01 — Neck exercises
Neck pain · 5 exercises · printable A4 PDF · English, Hindi and Marathi
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Exercise sheets
44 sheets, 263 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 · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 03 — Sciatica and back exercises
Sciatica · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 04 — Stenosis exercises
Spinal stenosis · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 05 — Spine and chest expansion exercises
Ankylosing spondylitis · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 06 — Upper back exercises
Pain between the shoulder blades · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Shoulder & elbow
Sheet 10 — Shoulder exercises
Frozen shoulder · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 11 — Shoulder cuff exercises
Rotator cuff pain · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 12 — Elbow and wrist exercises
Tennis elbow · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 13 — Elbow and wrist exercises
Golfer's elbow · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 14 — Shoulder stability exercises
Shoulder dislocation and instability · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Hand & wrist
Sheet 20 — Hand and nerve glide exercises
Carpal tunnel syndrome · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 21 — Thumb and wrist exercises
De Quervain's — thumb-side wrist pain · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 22 — Hand tendon glide exercises
Trigger finger · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 23 — Thumb exercises
Thumb base arthritis · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 24 — Wrist mobility exercises
Ganglion (wrist lump) · 3 exercises · printable A4 PDF · English, Hindi and Marathi
Hip & knee
Sheet 30 — Knee exercises
Knee arthritis · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 31 — After knee replacement
After your knee replacement · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 32 — Kneecap and hip exercises
Kneecap pain · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 33 — Hip exercises
Hip arthritis · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 34 — Lateral hip exercises
Pain on the side of the hip · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 35 — After hip replacement
Hip replacement recovery · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 36 — Knee ligament rehabilitation
ACL and ligament injury · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 37 — Knee exercises
Meniscal (cartilage) tear · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 38 — Sitting-bone exercises
Pain at the sitting bone · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 39 — Teenage knee exercises
Painful bump below the kneecap · 4 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 46 — Groin exercises
Groin and inner thigh pain · 4 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 · 18 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 · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 43 — Diabetic foot care guide
Diabetic foot care · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 44 — Foot and toe exercises
Bunion (hallux valgus) · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 45 — Foot arch exercises
Flat foot and inner arch pain · 4 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
Bone & joint disease
Sheet 50 — Bone strengthening and balance exercises
Osteoporosis · 5 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 51 — Joint care guide
Gout · 3 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 52 — Joint protection and hand exercises
Rheumatoid arthritis · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 53 — Bone strengthening exercises
Vitamin D deficiency and bone pain · 6 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 · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 61 — Strong bones — adults
Ages 19–49 · keeping the bone you have · 6 exercises · printable A4 PDF · English, Hindi and Marathi
Sheet 62 — Strong bones — age 50 and above
Bone protection and fall prevention · 6 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.