Patient Information
Home Based Physical Therapy
Choose the exercise guide for your symptoms. Move gently, stay in a comfortable range, and follow your clinician’s specific instructions.
Low Back and Leg Pain
Core stability and gentle strengthening exercises.
Open the exercise guideNeck and Arm Pain
Gentle mobility, posture, and strengthening exercises.
Open the exercise guideStop if symptoms worsen. Seek urgent care for new weakness, loss of coordination, or bowel/bladder changes. Questions? Call 801-223-4860 or request an appointment.
Exercise Guide
Low Back and Leg Pain Exercises
Core stability and gentle strengthening. Click an exercise marked “Watch video” to see it demonstrated.
1Abdominal brace
Lie on your back with knees bent. Gently tighten your abdomen as if bracing for a cough. Keep breathing. Hold 5 seconds; repeat 8–10 times.
2Pelvic tilt
On your back with knees bent, gently flatten your low back toward the mat, then relax. Move slowly. Repeat 10 times.
3Single knee to chest
Bring one knee toward your chest until you feel a gentle stretch. Keep the other knee bent. Hold 10–20 seconds; repeat twice per side.
4Glute bridge
Tighten your abdomen and buttocks; lift hips only as high as comfortable without arching your back. Hold 3 seconds; repeat 8–10 times.
5Bird dog
On hands and knees, extend opposite arm and leg while keeping hips level and back steady. Hold 3–5 seconds; do 6 per side.
6Dead bug — heel tap
On your back, gently brace. Lower one heel to tap the floor, then return. Keep your back comfortable and steady. Do 6–8 per side.
7Modified side plank
Lie on your side with knees bent and elbow under shoulder. Lift hips so shoulders, hips and knees align. Hold 5–10 seconds; repeat 3 times per side.
8Chair sit-to-stand
From a sturdy chair, lean forward and stand using your legs; sit slowly with control. Keep a comfortable back position. Repeat 8–10 times.
Exercise Guide
Neck and Arm Pain Exercises
Gentle mobility, posture, and strengthening. Click an exercise marked “Watch video” to see it demonstrated.
1Chin tuck
Sit tall and look straight ahead. Glide your chin straight back, making a gentle “double chin”; do not look down. Hold 3–5 seconds; repeat 8–10 times.
2Gentle neck rotation
Slowly turn your head to look over one shoulder, staying within a comfortable range. Return to center. Repeat 5–8 times per side.
3Side-bend stretch
Keep shoulders relaxed. Gently bring one ear toward that shoulder without raising the shoulder. Hold 10–15 seconds; repeat twice per side.
4Levator scapula stretch
Turn your head about 45° to one side, then gently look down toward that armpit. Hold 10–15 seconds; repeat twice per side.
5Shoulder-blade squeeze
Sit or stand tall. Draw shoulder blades gently back and down without shrugging. Hold 5 seconds; repeat 10 times.
6Isometric neck press
Keep head neutral. Press hand lightly into forehead without moving your head; repeat at back and each side. Hold 3–5 seconds, 3 times each direction.
7Gentle upper-trapezius stretch
Sit tall and gently tilt one ear toward that shoulder. Use no or very light hand assistance; never pull hard. Hold 10–15 seconds; repeat twice per side.
8Supported upper-back extension
Sit against a sturdy chair back. Support your head with hands and gently extend upper back over the chair. Keep neck comfortable. Repeat 5 times.