Patient resources · Move
Small steps. Meaningful movement.
A considered starting point for learning about mobility and strengthening. Explore the ideas, not a diagnosis or a one-size-fits-all programme.
Opening soon in Northallerton · Online booking with Jane
Purnell Health & Wellness
General exercise information — not a personal prescription
purnellhealth.co.uk · hello@purnellhealth.co.uk · Prepared 14 October 2026
8 exercises · General introductory ideas
Comfortable neck turning
A relaxed way to explore turning your head, without forcing the end of the movement.
Instructions & demonstration
What is it for?
Practise comfortable neck movement. This is not a test of how far you should turn.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Choose a supported sitting position and let your shoulders settle.
- Look a short distance to one side, keeping the movement slow and within a comfortable range.
- Come back to the middle before trying the other direction. Keep breathing normally.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Make the turn smaller and use a chair with back support.
Build up gradually
If comfortable during and afterwards, gradually explore a slightly wider range.
Further progression — with guidance
Your clinician may add a functional task or resistance if appropriate. Do not pull your head further with your hands.
Pause and check. Do not start after a significant recent injury without advice. Stop for dizziness, a new severe headache, visual changes, or new arm pain, tingling or weakness and seek appropriate assessment. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Gentle shoulder pendulum
Small, supported movements for a relaxed shoulder. Keep the movement easy rather than actively lifting.
Instructions & demonstration
What is it for?
Explore gentle shoulder movement when this has been recommended for your presentation.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Place your unaffected hand on a solid table or counter and lean forwards only as far as comfortable.
- Allow the other arm to hang loosely. A small shift of your body lets it sway in a short arc.
- Keep the arc small, then return upright slowly. Avoid shrugging or using momentum to force the shoulder.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Use a smaller forward lean and shorter movements.
Build up gradually
Explore a slightly longer comfortable arc before adding more time.
Further progression — with guidance
Active movement and strengthening may be the next step after assessment; adding a heavy weight is not the default progression.
Pause and check. Seek advice first after a fracture, dislocation or surgery. Sudden severe pain or an inability to move the arm needs medical assessment, not a larger stretch. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Supported knee rolls
A small, comfortable side-to-side movement while lying with your knees bent.
Instructions & demonstration
What is it for?
Explore gentle lower-back movement without trying to reach a particular angle.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Lie on a comfortable surface with both knees bent and your feet supported. Add a pillow under your head if helpful.
- Let your knees travel a little towards one side, keeping the movement controlled.
- Return to the centre, then try the other side. Your knees do not need to touch the surface.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Use a smaller movement and a comfortable bed if getting to the floor is difficult.
Build up gradually
Gradually increase the comfortable range rather than pushing into a stretch.
Further progression — with guidance
Ask your clinician about progressing to functional movement or strength work; a bigger twist is not necessarily better.
Pause and check. Stop if leg pain spreads, or numbness or weakness appears. New bladder/bowel changes or numbness around the genitals/anus require emergency assessment. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Small bridge
A controlled hip lift, with the height and effort adapted to you.
Instructions & demonstration
What is it for?
Introduce a strengthening task for the hip and leg muscles without chasing maximum height.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Start on your back with your knees bent and feet on a stable surface, roughly hip-width apart.
- Press through your feet and lift your pelvis a little, aiming for a smooth movement and normal breathing.
- Pause briefly if comfortable and lower slowly. Avoid forcing an arch in your back.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Lift only a small distance, or begin with a gentle buttock squeeze without lifting.
Build up gradually
Increase the comfortable lift or add a few controlled repetitions, changing one thing at a time.
Further progression — with guidance
A band or a change in support may be considered with guidance once the basic movement is comfortable. Single-leg versions are not automatically appropriate.
Pause and check. Avoid starting without advice after recent spine/hip surgery, a fracture or when you have weight-bearing restrictions. Stop for new leg symptoms or a marked increase in pain. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Side-lying clam
A small hip-opening movement while keeping your pelvis steady.
Instructions & demonstration
What is it for?
Practise controlled loading of the muscles around the outer hip. It is not a treatment for every type of hip pain.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Lie on a comfortable side with your hips and knees gently bent, supporting your head.
- Keeping your feet in contact, lift the upper knee a short distance without rolling your trunk backwards.
- Bring the knee down slowly. Reduce the range if you need to hold your breath or twist to complete it.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Use a shorter range and stop before the pelvis begins to roll.
Build up gradually
Increase controlled repetitions or a short pause only if symptoms remain manageable.
Further progression — with guidance
Light band resistance may be appropriate after guidance. A standing hip-strength task can be a better next step for some goals.
Pause and check. Do not lie on a painful outer hip if pressure aggravates it. Recent hip replacement or dislocation may involve movement precautions: follow your treating team's advice. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Controlled chair rise
Practise getting up and sitting down with a stable chair and support if needed.
Instructions & demonstration
What is it for?
Build confidence and capacity for an everyday task involving the hips and knees.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Use a firm chair that will not slide; placing it against a wall can help. Set your feet comfortably underneath you.
- Lean your body forwards and rise at a controlled pace. Use the armrests if needed; avoid pulling on unstable furniture.
- Move back until you can feel the chair, then sit down slowly with support as required.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Use a higher seat and armrests, with another person nearby if your balance is uncertain.
Build up gradually
Reduce arm assistance or add a few well-controlled repetitions, not both at once.
Further progression — with guidance
Only add external load or use a lower seat after checking it suits your strength, balance and symptoms. Do not progress to single-leg rises by default.
Pause and check. If you feel faint or unsteady, stop and sit safely. Follow any post-operative precautions and obtain advice if you cannot bear weight or the knee is locked/hot and swollen. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Seated heel and toe lifts
An introductory ankle movement with both feet supported and no balance challenge.
Instructions & demonstration
What is it for?
Begin low-load movement around the ankles while seated.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Sit in a stable chair with both feet comfortably on the floor.
- Keep the front of each foot down while raising the heels, then lower them with control.
- With the heels supported, lift the front of your feet a little and lower again. Avoid rocking your body to make the movement larger.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Use a smaller lift and work one foot at a time if this feels more manageable.
Build up gradually
Add a short pause or a few controlled repetitions when comfortable.
Further progression — with guidance
Supported standing heel raises may be an option after checking balance, weight-bearing ability and tendon health. Ask before adding single-leg loading.
Pause and check. This is not a treatment for a suspected clot or tendon rupture. A newly hot/swollen calf or a snap with sudden difficulty walking needs urgent assessment. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.
Easy wrist extension
A small unweighted wrist movement, with the forearm supported.
Instructions & demonstration
What is it for?
Explore wrist movement without a forceful stretch or added resistance.
Video is optional. Nothing from YouTube loads until you allow external media and press play.
How to try the movement
- Rest your forearm on a table so the wrist can move freely near its edge.
- Lift the back of your hand towards you a comfortable amount, keeping the forearm relaxed.
- Return slowly. Do not use your other hand to push the wrist further.
Start with a short, comfortable amount rather than a fixed target. Repetitions, frequency and resistance should be tailored to you; follow your clinician's advice if you have a prescribed programme.
Make it gentler
Reduce the range or support more of the hand on a folded towel.
Build up gradually
Explore a little more comfortable movement as it becomes easier.
Further progression — with guidance
Resistance exercise is a different loading task; ask your clinician whether and when light resistance is suitable.
Pause and check. Recent injury, significant swelling, new numbness or loss of grip may need assessment first. Follow any fracture or tendon-repair precautions. Stop or modify exercise if symptoms worsen rather than settling. New concerning symptoms need appropriate medical advice.
Written guidance is original clinic education. The demonstration belongs to Rehab My Patient and is not included in the printout.