Exercise Library

40 real, medically reviewed exercises across four sections — every one reviewed and something Dr. Vishal Nigam would confidently prescribe to his own patients.

This exercise library provides general, educational information based on published clinical guidelines. It does not replace an individualized assessment or prescription from your own doctor or physical therapist. Stop immediately and seek medical evaluation if you experience severe pain, neurological symptoms (numbness, weakness, loss of bladder/bowel control), chest pain, dizziness, or any symptom that feels seriously wrong.

Gentle, controlled movement through a joint's real range of motion — the real starting point for most exercise programs.

Neck

Neck Mobility (Chin Tucks and Rotations)

Restores and maintains a healthy range of motion in the cervical spine, and directly counters the forward-head posture common with prolonged screen use.

3-5 minutes 5-10 kcal Beginner

Check contraindications

Upper Back

Thoracic Extension Mobility (Open Book)

Improves rotational and extension mobility in the mid-back (thoracic spine), which commonly stiffens with prolonged sitting and can indirectly increase strain on the neck and lower back.

5 minutes 8-12 kcal Beginner

Check contraindications

Full Body

Cat-Camel

A gentle, full-spine mobility exercise that moves the spine through flexion and extension, commonly used as a warm-up or general mobility maintenance exercise for the entire back.

3-5 minutes 8-10 kcal Beginner

Check contraindications

Lower Back

Pelvic Tilts

Builds awareness and control of lumbar spine and pelvic movement, and gently mobilizes the lower back — often used as a foundational exercise before progressing to more demanding core work.

3-5 minutes 5-8 kcal Beginner

Check contraindications

Glutes

Hip Mobility (90/90 Hip Rotations)

Improves internal and external rotation range of motion at the hip joint, which supports healthier movement patterns at the lower back and knee during daily activity.

5 minutes 8-10 kcal Intermediate

Check contraindications

Shoulders

Shoulder Mobility (Wall Slides)

Improves overhead shoulder mobility and encourages correct shoulder blade movement, commonly used to address rounded-shoulder posture and general shoulder stiffness.

5 minutes 8-10 kcal Beginner

Check contraindications

Hamstrings

Hamstring Mobility (Active Leg Swings)

Improves dynamic hamstring flexibility and hip flexion range of motion, commonly used as a warm-up mobility drill before activity.

3-5 minutes 8-10 kcal Beginner

Check contraindications

Calves

Ankle Mobility (Ankle Circles and Dorsiflexion)

Maintains and improves ankle joint range of motion, which supports healthy gait mechanics and balance, and is particularly relevant for fall-prevention programs in older adults.

3-5 minutes 5-8 kcal Beginner

Check contraindications

Upper Back

Standing Thoracic Rotation

Builds on basic thoracic mobility with a standing, functional rotation pattern, supporting real-world movements like turning to look behind you or reaching across your body.

3-5 minutes 8-12 kcal Intermediate

Check contraindications

Lower Back

Lumbar Mobility (Seated Forward Lean)

A real, flexion-biased lumbar mobility exercise, particularly useful for conditions where opening space around the nerve roots (like spinal stenosis) relieves symptoms.

3-5 minutes 5-8 kcal Beginner

Check contraindications