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Home exercises · Physiotherapy

Home Exercises for Pain and Rehab

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

Step-by-step home exercise guides for common aches and pains, and for recovery after surgery. Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton.

They're a starting point, not a substitute for an assessment. If something isn't improving, we're happy to take a look at home.

Illustration of a person walking with a cane, for home exercises and physiotherapy

Aches and pains

Exercises for pain from our Oakville physiotherapist

Exercises for Neck Pain You Can Do at HomeMost everyday neck pain eases with movement, not rest.Exercises for Low Back Pain You Can Do at HomeCurrent guidelines recommend staying active for most low back pain.Exercises for Sciatica You Can Do at HomeWith sciatica, the aim is to keep moving without stirring up the nerve.TMJ Exercises for Jaw Pain You Can Do at HomeJaw pain often comes with clenching, tension and neck posture.Exercises for Shoulder Pain You Can Do at HomeMany shoulder problems, including rotator cuff pain, respond well to gradual strengthening.Exercises for Rib and Upper Back Pain You Can Do at HomeExercises for rib pain and upper back stiffness mostly come down to gentle movement and relaxed breathing, which often help pain from the joints and muscles of the upper back.Tennis Elbow Exercises You Can Do at HomeTennis elbow is a tendon problem, and tendons usually respond to gradual loading rather than complete rest.

Recovery after surgery

Exercises after surgery

Always follow your surgeon's protocol first. These pages show common early exercises to use alongside your discharge instructions.

Knee Replacement Exercises You Can Do at HomeKnee replacement exercises usually start early, often while you're still in hospital.ACL and Meniscus Surgery Exercises You Can Do at HomeThese ACL surgery exercises, and the meniscus ones alongside them, cover the early weeks after ACL reconstruction or meniscus surgery.Hip Replacement Exercises You Can Do at HomeHip replacement exercises usually begin within a day or so of surgery, and these are common early ones.Shoulder Surgery Exercises You Can Do at HomeAfter rotator cuff repair and many other shoulder surgeries, the repair needs protecting.

Common questions

Home exercise questions

Common question

Are these exercises safe for everyone?

They're general guidance. If you have red flag symptoms, recent surgery or a condition you're unsure about, get assessed first and follow your surgeon's instructions.

Common question

Can you make me a personal exercise plan?

Yes. Helena and Dr. Alex assess you at home in Oakville, Burlington or Milton and build a plan around your body and your home.

Get started

Want a plan made for you?

Tell us what's sore or what surgery you've had. We'll assess you at home and pick the exercises that make sense for you.

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