15 physical therapy exercises for everyday comfort

Many people think of physical therapy as something you try when you have an injury or need it after surgery. But physical therapy exercises — also known as exercise therapy — can support your well-being at any stage of life, helping you stay active and engaged in your favorite hobbies and daily routines.

Physical therapy exercises include movements that challenge your strength, flexibility, and range of motion. Practicing them regularly can help you manage persistent pain, maintain mobility and an active lifestyle as you age, move with more ease and comfort, and help prevent injuries.

“It’s never too early, or too late, to do physical therapy exercises,” says Karla Arevalo-Alas, PT, DPT, a physical therapist at Hinge Health. “Whether you’re starting a new hobby, training for a race, or looking to move more comfortably, physical therapists can help you identify movements and routines that fit your needs and goals.”

Read on to learn 15 physical therapy exercises you can do at home, recommended by our Hinge Health physical therapists to help you build strength, reduce pain, and feel more confident in everyday movements.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

5 physical therapy strengthening exercises

These exercises strengthen key muscle groups in your body, which can help to prevent or reduce pain and decrease injury risk. Most importantly, they can help you perform everyday activities more easily, such as pushing a vacuum around the house or lifting boxes off the floor. As a general rule, aim to do three sets of 10 repetitions of each exercise, three to five times a week, Dr. Arevalo-Alas says. But you can start with less reps or fewer days and work your way up. “Listen to your body and go at your own pace.”

This movement works the muscles in your upper back, shoulders, and neck, alleviating tension and stiffness from sitting or working at a computer. “This move strengthens the rotator cuff muscles in your shoulders, which can make reaching, lifting, and doing overhead movements like painting and swimming feel more comfortable and supported,” says Dr. Arevalo-Alas. 

How to do it:

• Stand with your elbows bent to 90 degrees and resting at your sides. 

• Move elbows and shoulders backward, while squeezing your shoulder blades together. 

• Relax your shoulders to the starting position.

Get more information on how to do scapular squeezes here.

Your glutes (butt muscles) and hamstrings (back of thigh muscles) benefit from strengthening moves like this one, especially if you spend most of your day sitting. By focusing on one leg at a time, you give each side of your body the opportunity to improve stability and strength, which can make everyday activities like standing, walking, or climbing stairs feel easier and more balanced.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor. 

• Lift one knee to a tabletop position. 

• Press through the foot that is flat on the floor to lift your hips off the ground. Try to keep your hips square while squeezing your glutes to help you lift. 

• Pull your abdominal muscles in to prevent your back from arching. 

• Return to your starting position. 

Get more information on how to do a single-leg bridge here.

This exercise recruits your core muscles, especially your transverse abdominis, which is your deepest core muscle. “This muscle wraps around your lower abdomen, giving your spine and pelvis support during many everyday movements such as carrying groceries and lifting weights,” says Dr. Arevalo-Alas. Strong core muscles can reduce back pain, protect against injuries, and improve your balance.

How to do it:

• Lie on your back with your arms extended toward the ceiling, your knees bent 90 degrees, and feet lifted off the floor

• Reach one arm straight back by your ear as you extend the opposite leg toward the floor. 

• Your right arm and left leg shouldn’t touch the floor, but hover several inches above it.

• Focus on keeping your back flat on the floor (don’t let it arch up) and focus on keeping your core muscles tight as you hold this position for a breath or two.  

• Slowly return your arms and leg to the starting position and repeat on the opposite side.

Get more information on how to do a dead bug here.

This exercise involves using a resistance band to target the abductors (outer hip muscles) and glutes. “The abductors help you feel stable and balanced while walking and standing,” says Dr. Arevalo-Alas. Keeping these muscles strong can help prevent back, hip, and knee pain and promote good balance and coordination.

How to do it: 

• Start by standing with a looped resistance band placed above or below your knees and your feet hip-width apart. 

• Bend your knees to lower yourself into a mini squat.

• As you hold the squat position, step one foot directly out to your side, stretching the band. 

• Slowly step your foot back before repeating with your other leg. 

• Focus on controlling the band as you return to your squat position. 

Get more information on how to do a monster walk here.

Your calves help you push off with each step and play an important part in everyday movements like walking, climbing stairs, or running. “If these muscles are underused, they can feel tense or tight,” Dr. Arevalo-Alas. This movement strengthens the calf muscles, which help stabilize the ankle, preventing injuries in this area and reducing discomfort.

How to do it: 

• Start by standing with your feet hip-width apart and with one hand on a table for balance. 

• Now, push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position. 

• Then, relax your heels back to the floor. 

Get more information on how to do a calf raise here.

5 physical therapy flexibility exercises 

Stretching regularly can help your muscles and joints release tension, move with ease, and support pain management. These stretches target areas of the body that are often overlooked and prone to muscle tightness. Dr. Arevalo-Alas recommends performing each of these stretches for about 30 seconds each. Doing these moves a few times a week, or daily if they feel good, can help everyday movements feel more comfortable.

This dynamic stretch helps reduce tension in your lower body, especially in your hips. “This stretch guides your hips through movements you may not do daily, such as turning inward and outward, which can help you feel more relaxed and at ease,” says Dr. Arevalo-Alas. This move helps improve your hip mobility, which can reduce discomfort in the hips, low back, and knees. 

How to do it:

• Start by lying on your side with your knees bent. 

• Keeping your knees bent, slide your bottom leg forward and your top leg back onto the floor behind you as you sit up and support yourself with your arms.

• Your bottom leg’s shin will be on the floor in front of your body with your top leg’s shin on the floor to the side of your body.

• Twist your torso toward your front knee and hold this stretch.

• Sit up as tall as you can.

• Return back to lying on your side with legs stacked.

Pigeon pose is a stretch that helps your hips, back, and thighs feel more open and relaxed. It also targets the piriformis, a deep muscle in the glutes, which is essential for walking, hip stability, and balance. If the piriformis becomes tight or irritated, it can contribute to sciatica and low back pain. Pigeon pose can support a smoother, more comfortable movement throughout your day. 

How to do it:

• Start by kneeling on your hands and knees. 

• Sweep one leg underneath your belly to bring your knee and shin to rest on the floor just behind your hands.

• Adjust the bend in your knee to about 90 degrees with your knee lined up in front of your hip. 

• At the same time, slide your back leg straight behind you and untuck your toes so you are resting some weight on your knee and the top of your foot. 

• Prop yourself up on your hands or fingertips as you hold this stretch. 

• Return to kneeling on your hands and knees. 

Get more information on how to do a pigeon pose here.

The move stretches the hip flexors, located in the front of the hips. These muscles attach to your lower back and become tight from too much sitting and standing. Stretching this area regularly is essential to reducing hip and back discomfort.

How to do it:

• Start by standing comfortably with your feet hip-width apart. 

• Take a big step forward with one foot.

• Bend through your front knee while you push your other hip forward. 

• Keep your chest upright as you hold this position. 

• Push through your front foot to step back and return to standing. 

Get more information on how to do a hip flexor stretch here.

This move stretches your core muscles, which can sometimes feel tight from sitting or doing core-strengthening exercises. “While we often focus on building core strength, giving these muscles a chance to relax and lengthen is just as important,” says Dr. Arevalo-Alas. Adding this stretch to your routine can help release tension around your midsection and pelvis. 

How to do it:

• Lie in a comfortable position on your stomach. It may help to do this on a yoga mat or another soft surface. 

• Place your hands on the floor, at the sides of your chest. 

• Push through your hands to straighten your arms and lift your shoulders and head toward the ceiling. 

• Hold this position for a few seconds, keeping your lower body and core relaxed as you do so. 

• Bend your arms to relax your chest back to the floor.

Get more information on how to do a seal stretch here.

This gentle upper body stretch helps ease muscle tightness around your shoulder, which can build up from reaching overhead or sleeping on your side. The standing sleeper stretch invites more flexibility and relaxation to the back of your shoulder

How to do it:

• Lean your shoulder and arm up against a wall, with your elbow bent at about shoulder height. Your forearm should be parallel to the floor. 

• Wrap your opposite hand around your target wrist and gently push your forearm down and toward the floor. 

• Repeat this motion until you’re ready to switch sides.

5 physical therapy exercises for better range of motion

These gentle exercises help your joints move more freely and smoothly through its full range of motion, which can make everyday activities feel easier. Try doing three sets of about 10 reps for each dynamic movement to start, or fewer if you notice any discomfort. Practicing these exercises every other day or daily can help you stay mobile and comfortable.

This exercise helps improve mobility all throughout your back and down your spine, increasing blood flow and easing tension in surrounding muscles and structures. It can also help alleviate tightness in your neck and shoulders.

How to do it:

• Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do a cat cow here.

This dynamic stretch helps your mid-back, shoulders, neck, and chest feel more open and relaxed — areas that can get stiff from lots of sitting or looking down at screens. The gentle, rotating movement encourages more comfortable twisting and reaching, which can make daily activities like playing golf or tennis, or simply looking over your shoulder while driving, feel easier.

How to do it:

• On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor in front of your chest. Your legs are stacked together with your knees bent up towards your chest.

• Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate. 

• Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.

• Return your top arm and upper body back to the starting position. Repeat on the other side.

This gentle movement helps your ankles feel less stiff. “Ankle mobility is something many people tend to overlook, but it makes a big difference in how easy and comfortable walking, running, and climbing stairs can feel,” says Dr. Arevalo-Alas. 

How to do it:

• Sit comfortably on a sofa or chair with your heels resting on the floor in front of you.

• Slowly rotate both your ankles, pointing your toes out to the sides, down towards the floor, in towards each other, and up toward the ceiling.

This gentle movement helps your shoulders feel more comfortable and flexible, especially for everyday tasks like reaching behind you to hook a bra, tuck in your shirt, or slip something into your back pocket. 

How to do it:

• Start with your affected arm bent to 90 degrees with your elbow at your side. 

• Hold something that resembles a stick, like a cane or broom, between both hands while keeping your elbow in the starting position. 

• Keep your elbow at your side while pushing the stick with your unaffected arm to move your other hand out to the side. 

• Use the strength of your unaffected arm to support the range of movement. 

• Focus on breathing into the stretch as you hold this position. 

• Use the stick to move your arms back to the starting position.

This dynamic movement can help improve knee mobility, making everyday movements, like walking, going up and down stairs, and going from sitting to standing, easier. 

How to do it:

• Sit with your legs straight out in front of you on a couch, bed, or floor.

• Loop a towel around the bottom of your targeted foot. 

• Use that towel to unweight your foot as you slide your foot toward your hip, allowing your knee to bend.

• Bend your knee as far as you are able. Focus on nice relaxing breaths as you hold this stretch. 

• Slide your foot back to the starting position.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How often should you do physical therapy exercises?

Many people wonder: Are you supposed to do physical therapy exercises every day? You can practice most physical therapy exercises daily if they feel comfortable for you. Unlike an intense strength training session or cardio workout, you don’t need as much recovery time between sessions, Dr. Arevalo-Alas says. 

However, although exercise therapy may feel gentler or easier than a traditional workout, it can be challenging — especially if you’re recovering from an injury or have pain. That’s why it’s important to listen to your body or work with a physical therapist to develop a movement routine that suits your needs and goals.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

Can I do physical therapy on my own?

Yes — and if you do any sort of stretching or mobility exercises at home, you already are. It’s easy to incorporate many physical therapy exercises on your own, especially if you’re looking to maintain mobility, strengthen muscles, or support your general well-being. There are many simple stretches and strengthening routines you can do in your daily routine at home to manage mild discomfort, prevent injuries, and stay active in your everyday life. 

However, it’s important to remember that physical therapy is highly individualized. A licensed physical therapist can assess your unique needs, address specific movement patterns, and design a targeted program tailored to your goals or health conditions. If you’re recovering from an injury, managing persistent pain, or experiencing limitations in movement, consider working with a physical therapist for guidance and support.

PT tip: Sometimes less is more 

 Three sets of 10 reps is a common starting point for many physical therapy exercises, but everyone’s needs are different. “If an exercise feels uncomfortable or challenging, it’s okay to begin with fewer reps,” says Dr. Arevalo-Alas. “Focus on quality over quantity — three sets of five can be helpful if the movement feels good and you’re not straining.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Isaac, Z. Physical Therapy (PT) - Fundamentals. (2025). Merck Manuals Consumer Version. https://www.merckmanuals.com/home/fundamentals/rehabilitation/physical-therapy-pt

2. Benefits of Physical Therapy. (n.d.). Choose PT. https://www.choosept.com/why-physical-therapy/benefits-of-physical-therapy

3. Institute for Quality and Efficiency in Health Care. (2024). Physical therapy. In www.ncbi.nlm.nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). https://www.ncbi.nlm.nih.gov/books/NBK561514/