Therapeutic Exercises Physical Therapists Use to Help You Heal at Home

The Most Common Types of Therapeutic Exercise

Let’s take a look at the most popular categories of therapeutic exercise physical therapists use and why they work. Remember, these should only be done under the prescription of a physical therapist so that you know you are using the correct exercise to target the correct part of your body that is causing you pain.

 

1. Stretching and Flexibility Exercises

When your muscles and joints are tight, it can lead to pain and poor movement. Stretching exercises improve flexibility and reduce stiffness. Examples:

• Hamstring stretch (helps with low back and leg pain)
• Pec stretch (great for shoulder and neck tension)
• Hip flexor stretch (good for people who sit a lot)

 

2. Strengthening Exercises

These help rebuild weak or injured muscles. Strong muscles take pressure off your joints and help your body move with less pain. Examples:

• Glute bridges (helps with back and hip pain)
• Wall sits or squats (for knees)
• Shoulder external rotations (for rotator cuff injuries)

 

3. Balance and Stability Training

Balance is key for avoiding injuries, especially as we age. These exercises train your muscles and brain to stay steady and coordinated. Examples:

• Standing on one leg
• Heel-to-toe walk
• BOSU ball or foam pad exercises

 

4. Posture and Core Work

Poor posture can lead to neck, back, and shoulder pain. Core exercises help support your spine and improve posture. Examples:

• Bird dogs
• Dead bugs
• Planks (and modified planks)

 

5. Functional Movement Training

These exercises mimic movements you do every day — like lifting, reaching, or getting up from the floor — but in a safe, controlled way. Examples:

• Step-ups (for stairs)
• Reaching overhead with light resistance
• Sit-to-stand from a chair

 

6. Neuromuscular Re-education

This teaches your brain and muscles to work together again after an injury. It’s especially helpful after surgery or long periods of pain. Examples:

• Controlled balance drills
• Light resistance movements with focus on form
• Movement pattern retraining (like correcting how you walk)

Besides helping your body heal and overcome pain, these exercises have also been proven to help heart disorders, diabetes, hypertension, and common chronic health issues. Not only are you improving your mobility, but you are also helping your overall health in the long run.

 

How a Concierge Physical Therapy Session Works

One of the best things about working with Move Empower Concierge Physical Therapy is that we come to you.

 

Whether you’re at home, in the office, or even at your gym, we bring expert care to wherever is most convenient for you. That means we schedule an appointment, you stay at your chosen location — let’s say your office. On the agreed upon date and time, we show up to your office, work through some PT exercises, then leave. You completely skip the commute and can keep working immediately before and after.

 

Here’s what a typical session looks like:

 

1. We Start With a Full Assessment

We begin by asking about your pain, your daily activities, and your goals. We also watch how you move — how you walk, sit, reach, lift, and stretch. This helps us find the real cause of your pain.

 

2. Hands-On Treatment

Next, we use manual therapy techniques to reduce pain and loosen tight muscles or joints. This might include massage, joint mobilization, or dry needling depending on your needs.

 

3. Personalized Exercise Plan

We then teach you 2–4 exercises tailored to your injury and goals. These exercises are simple, effective, and easy to do in your own home. We watch your form, give feedback, and make sure you feel confident doing them.

 

4. Home Exercise “Homework”

After the session, we give you a few exercises to practice on your own between visits. These are short (usually 10–15 minutes), easy to follow, and come with clear instructions or videos.

 

We may adjust or add exercises over time as you get stronger and feel better. Remember, you have to do your homework! This helps you get better, faster so we can do more in your next session.

 

Why Patients Love Concierge PT

Our clients are busy professionals, active parents, and people who don’t want to waste time sitting in waiting rooms or driving across town. Here’s why they choose Move Empower:

• Convenience: We come to your home or office.
• Privacy: One-on-one sessions, no noisy clinic.
• Professional Care: All sessions are led by licensed physical therapists.
• Personalization: Everything we do is based on your goals, your schedule, and your space.
• Results: Most of our patients begin feeling better within just a few sessions.

Whether your goal is to get back to Peloton, golf pain-free, or simply play with your kids without wincing, we help you get there faster.