My PT Exercises
I’ve learned many physiotherapy exercises through my journey with various sports-related injuries. You can read more about that in my article Loving My PT Exercises – and How I Got Here. To share some of the exercises I still do each week, I’ve grouped them by target area: core, hips, chest, and shoulders. Many of these exercises can be adjusted for different levels. If you’re recovering from an injury, be sure to consult a physician for a personalized plan. But if you’re simply looking to add something new to your routine, feel free to explore these! You’ll need a resistance band and a pair of light weights.
For Core:
Bird Dog
Begin on all fours with your hands directly under your shoulders. Extend one arm and the opposite leg at the same time until they’re parallel to the floor. Hold briefly, then return to the starting position. Keep your core engaged and your hips level throughout the movement. Repeat for 1 minute and do 3 sets.
To get good control of your back and keep it straight, you can place a foam roller on your back, for example, and try not to drop it.
Dead Bug
Lie faceup with your knees bent at 90 degrees, feet in the air, and arms extended straight up with wrists over shoulders. Engage your core, then slowly straighten and lower your left leg toward the floor while reaching your right arm back overhead. Return to the starting position, switch legs, and repeat. Do 20 reps and 3 sets.
For Hips:
Banded Clam Shells
Lie on your side with your knees slightly bent and one leg stacked on top of the other. Place a resistance band around your thighs and keep your body in a straight line. Keeping your feet together, lift your top knee, hold for a few seconds, then lower it back to the starting position. Repeat for 1 minute, then switch sides. To make it harder, lift your feet off the ground while keeping them touching. Do 3 sets.
There are two variations of the banded clamshells that I also like to do. I learned them in a Pilates class in London. You can check them out in the links below.
Monster Walk
Place a resistance band just above your ankles or above your knees and seand hips back to come into a mini squat position. Staying low, walk laterally a few meters and return to the starting point. Alternatively you can just take one step right and and one step left. Do 3 sets of 1 minute each.
Standing Isometric Hip Abduction with Knee at 90 at Wall
Begin in a standing upright position next to a wall. Lift your knee up to a 90 degree angle, then gently press your whole leg against the wall. Keep your back straight. Hold 30 seconds to 1 minute and repeat to the other side.
Sumo Mobility Squat
Step out to the side into a wide stance, forming about a 90° angle at your knees. Squat down, keeping your toes turned out. Return to standing, then repeat to the other side. Keep the movement slow and controlled. Do 15 reps and 3 sets.
Single Leg Bridge
Lie on your back with knees bent and feet flat. Extend one leg at a 45-degree angle. Lift your hips until your body forms a straight line from shoulders to knee, squeezing your glutes and core. Lower slowly with control. Repeat 15 times on one leg. Do 3 sets per leg.
For Chest:
Standing Reverse Fly with Resistance Band
Attach a resistance band at chest height. Stand facing the anchor and hold the band with your arms extended in front of you. With a slight bend in your elbows, pull the band apart and squeeze your shoulder blades together for 5 seconds. Slowly return to the starting position, hold for 5 seconds, and repeat 5 times.
Resisted Shoulder Extension – Palms Facing Down
Begin standing with a resistance band anchored in front of you, holding both ends with your arms extended straight forward. Keeping your elbows straight, pull your hands down toward your hips, feeling your shoulder blades move downward. Return to the starting position and repeat 15 times. Do 3 sets.
Horizontal External Rotation
Stand facing the anchor with the resistance band at chest height.
Raise your elbows to shoulder height, bent at 90 degrees, so your fists are in front of you. Rotate your forearms outward, keeping elbows up and level. Pause briefly, squeezing the shoulder blades. Return to the starting position with control. Repeat 10–15 times. Do 2–3 sets.
Standing Shoulder External Rotation with Elbows Tucked
Stand holding a resistance band with both hands, elbows bent at 90 degrees and tucked at your sides.
Keep your forearms pointed straight ahead, parallel to the floor. Rotate your forearms outward, pulling your hands apart while keeping your elbows in place. Pause briefly at the end of the movement, feeling the squeeze between your shoulder blades. Return to the starting position with control. Repeat 15 times. Do 3 sets.
For Shoulders:
Bent Over Rows
Begin by leaning against the side of a bench, keeping your shoulders parallel to the floor with your arm pointing downward. Lift the arm up to your side, allowing the elbow to bend slightly. As you lift, squeeze your shoulder blades together. Slowly lower the arm back to the starting position. Do 20 reps.
Prone I’s
Begin by leaning against the side of a bench, keeping your shoulders parallel to the floor with your arm pointing downward. Lift the arm out to your side, keeping the elbow straight and thumb pointing outside. As you lift, squeeze your shoulder blades together. Slowly lower the arm back to the starting position. Do 20 reps.
ProneT’s
Begin by leaning against the side of a bench, keeping your shoulders parallel to the floor and your arm pointing downward. Lift the arm to a 90-degree angle out to the side, keeping the elbow straight and the thumb pointing upward. As you lift, squeeze your shoulder blades together. Slowly lower the arm back to the starting position. Do 20 reps.
These are my go-to exercises I do weekly in my home circuit training sessions to stay strong and mobile. They’ve been key in managing past injuries and keeping my routine consistent. You can read more about how I structure my circuits in a follow-up article in a few weeks.
