Exercise handouts

Printable, evidence-based exercise plans you can stick on the fridge (and actually do).

• Neck painNeck movement and shoulder strength work for desk workers.
• Shoulder pain (rotator cuff)A 12-week rotator cuff and shoulder-blade strengthening plan.
• Achilles tendinopathyStaged heel-raise loading with pain rules that let you stay active.
• Kneecap painHip and thigh strengthening for pain around the kneecap.
• Pelvic floorPelvic floor training for leaking with coughs and sneezes, for women and men.
• Falls preventionOtago-style strength and balance exercises for older adults.
• Tennis elbowWrist and grip loading to settle outer elbow pain.
• Knee osteoarthritisStrength and control exercises in the spirit of GLA:D.
• Outer hip painGlute strengthening and positions to avoid for pain on the side of the hip.
• Back painKeep moving, walking and simple strength exercises for lower back pain.
• Heel pain (plantar fasciitis)Stretches and heavy heel raises for pain under the heel.
• Ankle sprainMovement, balance, strength and hopping to get back on your feet after a sprain.
• OsteoporosisBone-friendly strength, impact and balance exercises.

Reviewed 29 October 2026. General education, not personal medical advice. Check with your GP or physio if you’re unsure an exercise suits you.

maladywise.com/exercises/