Physio-style exercises at home, guided out loud.

Rehab programs

• Rotator cuff exercisesCalm a sore, pinchy shoulder, then rebuild rotator cuff strength for reaching and lifting.
• Frozen shoulder exercisesGentle, regular stretching to win back range of movement in a stiff shoulder.
• Tennis elbow exercisesLoad the forearm tendon gradually to ease outer elbow pain and restore grip.
• Runner's knee exercisesEase pain around the kneecap and build thigh and hip strength for running, stairs and squats.
• Plantar fasciitis exercisesEase heel pain with stretching, then build strength through the foot and calf.
• Lower back pain exercisesKeep moving through everyday back pain and build core and hip strength to protect your back.
• Neck pain exercisesEase a stiff neck and build endurance in the muscles that hold your head up.
• Ankle sprain exercisesRestore movement, strength and balance after a rolled ankle.
• Outer hip pain exercisesSettle outer hip pain and strengthen the glutes that support your pelvis.
• Upper back and posture exercisesFree up a stiff upper back and strengthen the muscles between your shoulder blades.
• Knee strengthening exercisesBuild strength around a stiff or weak knee with simple home moves.
• Jumper's knee exercisesCalm a sore tendon below the kneecap with holds, then rebuild it slowly.
• Achilles tendon exercisesEase a sore Achilles tendon with holds, then rebuild calf strength.
• Shin splints exercisesSettle sore shins and build lower leg strength before you run again.
• Wrist and hand stretchesGentle stretches and movement for stiff, achy wrists and hands from typing or gripping.
• Sciatica-friendly exercisesGentle positions and movements for back pain that travels into the leg.
• Hamstring strain exercisesGently load a strained hamstring, then rebuild strength and length.
• Golfer's elbow exercisesEase inner elbow pain with steady holds, then rebuild grip and wrist strength.
• Hip mobility exercisesLoosen stiff hips from sitting with gentle stretches and movement.
• SI joint exercisesGentle strength for the glutes and pelvis when the low back or buttock aches on one side.
• Desk posture exercisesShort routines to undo hours at a desk: neck, chest, upper back and hips.
• Balance exercises for older adultsPractise balance and leg strength safely next to a counter to stay steady on your feet.
• Daily mobility routineA gentle head to toe mobility routine for stiff mornings or long days sitting.

How guided rehab works in Apex One

1. 1Tell us where it hurtsDescribe it in your own words or tap the body map, and Apex One suggests a matching program.
2. 2Safety questions firstA short check for warning signs that mean you should see a professional before exercising.
3. 3Your physio or doctor OKs itShow them the program, then tick the box to confirm they've said it's OK for you. It's required before your first session.
4. 4Pain check, then the sessionRate your pain, then follow each exercise with spoken instructions, holds timed and reps counted where the camera can track them.
5. 5Progress when you're readyRate your pain again afterwards. When the shoulder, knee or back is coping well, you move up a phase.

Medical disclaimer

Check with your physiotherapist or doctor before starting. In the app, you confirm they've seen your program and said it's OK for you before your first session. Exercise education, not medical advice. These programs are general guidance for common, non-serious aches. They are not a diagnosis or a substitute for care from a physiotherapist or doctor. If you have severe or worsening pain, numbness, weakness, or pain after an injury or surgery, get assessed first.

Questions

Keep exploring

• Injury exercise guidesShin splints, sciatica, Achilles, strains and more.
• Form check at homeSpoken cues for every rep.
• Camera rep counterYour phone counts every rep.