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Professional rehabilitation exercises and guidance from certified physical therapist Shaina Ranjan
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Shaina Ranjan, PT
Licensed Physical Therapist
8+ Years Experience
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Browse our comprehensive collection of physical therapy exercises organized by body parts and common conditions. Each exercise is professionally designed for maximum effectiveness.
Exercises by Category
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Ankle & Foot Rehab
Ankle and foot rehab programs are designed to restore strength, mobility, and function for a variety of conditions. These programs focus on exercises and movement techniques that reduce pain, improve flexibility, and support balance. Rehab for the ankle and foot helps individuals regain stability, prevent re-injury, and maintain independence in daily activities.
Elbow Rehab
Elbow rehab programs are designed to restore strength, flexibility, and function for a variety of conditions, including injuries, overuse, or chronic pain. These programs focus on exercises and movement techniques that reduce discomfort, improve range of motion, and support joint stability. Rehab for the elbow helps individuals regain functional use, prevent re-injury, and maintain everyday activity.
Hip Rehab
Hip rehab programs help restore strength, flexibility, and movement for a range of conditions, including injuries, surgery recovery, or chronic hip pain. These programs use safe exercises and techniques to reduce discomfort, improve mobility, and support joint stability, helping individuals move more comfortably and confidently in daily life.
Knee rehab
Knee rehab programs are designed to restore strength, flexibility, and function to the knee joint after injury, surgery, or chronic conditions. These programs focus on exercises that reduce pain, improve stability, and enhance mobility, helping individuals regain confidence in daily activities and prevent further injury.
Lower Back Pain
Lower back pain rehab programs are designed to relieve pain, restore mobility, and improve strength for a variety of conditions, including injuries, post-surgery recovery, or chronic back issues. These programs focus on safe exercises and movement techniques that support the spine, reduce discomfort, and enhance functional movement, helping individuals move more comfortably in daily life.
Neck & Upper Back
Neck and upper back pain rehab programs are designed to relieve discomfort, restore mobility, and improve strength for a variety of conditions, including injuries, postural issues, or chronic pain. These programs use safe exercises and movement techniques to support the spine, reduce tension, and enhance functional movement, helping individuals maintain comfort and ease in daily activities.
Shoulder Rehab
Shoulder rehab programs are designed to restore strength, mobility, and function for a variety of conditions, including injuries, post-surgery recovery, or chronic shoulder pain. These programs focus on safe exercises and techniques that reduce discomfort, improve range of motion, and support joint stability, helping individuals move comfortably and confidently in daily activities.
Wrist Rehab
Wrist rehab programs help restore strength, flexibility, and movement for a range of conditions, including injuries, overuse, or chronic pain. These programs use safe exercises and techniques to reduce discomfort, improve range of motion, and support joint stability, helping individuals perform daily tasks with ease.
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Featured Exercise Videos
Our most popular and effective exercises to help you get started on your recovery journey. These videos have helped thousands of people find relief.
Featured Videos (12)
Fix Upper Neck Pain Fast | Simple Daily Relief Routine
Do you struggle with tightness or discomfort at the top of your neck? In this video, I’ll guide you through a simple daily routine to fix upper neck pain fast. These gentle stretches and mobility exercises help release tension, improve posture, and restore movement—perfect if you spend long hours at a desk, on your phone, or dealing with stress. As a Physical Therapist, I’ve designed this routine to be safe and effective, giving you quick relief at home without special equipment. Add these neck pain relief exercises to your daily routine and start feeling better today! ✨ What you’ll learn in this video: • Best stretches for upper neck pain • Easy posture corrections to reduce stiffness • Simple mobility moves to relieve tension fast If you find this helpful, don’t forget to like, subscribe, and share with someone who needs neck pain relief. 👉 For more rehab tips, visit rehabwithshaina.com Hashtags #upperneckpain #neckpainrelief #neckpainexercises #neckstretches #painfreeworkday
Postpartum Rehab Weeks 2–4 | Gentle Core & Mobility Exercises After Delivery
Recover safely during weeks 2–4 postpartum with this gentle rehab routine 🤱✨. These exercises are designed to help you reconnect with your core, improve mobility, and support your pelvic floor after delivery. In this video, you’ll learn: ✔️ Heel slides for gentle core reactivation ✔️ Supine pelvic tilts to restore stability ✔️ Cat–Cow stretch for spine mobility ✔️ Short daily walks to improve circulation & energy This routine is safe, effective, and perfect for early postpartum recovery. Whether you had a vaginal delivery or C-section, always check with your doctor before beginning. 💜 👉 Subscribe to Rehab with Shaina for more postpartum recovery tips, mobility routines, and safe workouts for new moms. 📌 Watch previous video(0-2 weeks postpartum) Postpartum Rehab 0–2 Weeks | Safe Exercises to Heal & Recover After Delivery https://youtu.be/BgR8LOo808c Hashtags: #postpartumrehab #postpartumexercises #postpartumrecovery #postpartumworkout #postpartumhealing #postpartumcare #ge
Lower Back Stretches & Exercises | Relieve Pain
💥 Lower Back Pain Relief at Home! 💥 Struggling with stiffness or discomfort in your lower back? These simple exercises are designed to ease pain, release tightness, and strengthen your spine support. Perfect for beginners, desk workers, athletes, or anyone looking for better posture and mobility. 🌀 ✅ Relieve back pain naturally ✅ Improve flexibility & posture ✅ Strengthen your core and spine ✅ Quick & effective daily routine Try these lower back stretches and exercises today and feel the difference! 🙌 ⸻ 🔥 Hashtags #lowerbackpain #backpainrelief #lowerbackexercises #backstrengthening #posturecorrection #corestrength #mobilityexercises #rehabwithshaina #painfreeback #spinehealth #rehabwithshaina
10-Minute Daily Stretches to Boost Flexibility
Want to feel looser, move better, and improve your flexibility in just 10 minutes? This quick stretch routine is designed to target tight muscles, increase mobility, and help you feel refreshed throughout your day. Perfect for beginners and anyone looking for a simple daily flexibility routine that fits into a busy schedule. Whether you’re sitting for long hours, recovering from workouts, or just want to stay active and mobile, these stretches will help you unlock your body’s potential. No equipment needed—just 10 minutes of your time! 🧘 Benefits of this routine: ✔ Improves overall flexibility ✔ Relieves tightness and stiffness ✔ Boosts circulation and posture ✔ Increases mobility and body awareness Take 10 minutes for yourself today—your body will thank you! 👉 For more rehab tips, mobility routines, and guided exercises, visit my website: https://rehabwithshaina.com/ Instagram: https://www.instagram.com/rehab_with_shaina Tiktok: https://www.tiktok.com/@rehabwithshaina
5 Minutes to Relieve Back Pain| Simple Stretches That Actually Work (Part 1)
Finding relief from lower back pain can be as simple as incorporating stretches into your routine. By targeting those tight muscles, you can enhance flexibility and ease discomfort. Let's explore how effective stretches can transform your experience with lower back pain! For more videos- https://youtube.com/playlist?list=PLSwcp-w36fvm9zG7o3DPQW2Hb1eyFei4W&si=HkuIkUVEp3zuL4tQ
Say Goodbye to Sciatica: Effective Stretches & Exercises
Sciatica Pain Relief: Easy Exercises You Can Do at Home Are you struggling with sciatica pain? This video will guide you through simple and effective exercises designed to relieve tension, reduce pain, and restore mobility. Whether you’re dealing with shooting pain down your leg or general discomfort, these stretches and movements are perfect for easing sciatic nerve pain. In this video, you’ll learn: • How to target the muscles that contribute to sciatica pain • Effective stretches to reduce tightness and improve flexibility Perform these exercises at home and incorporate them into your daily routine for long-term relief. Remember, consistency is key to managing sciatica pain effectively. Don’t forget to like, subscribe, and turn on notifications for more pain relief tips and exercises! For more videos- https://youtube.com/playlist?list=PLSwcp-w36fvm9zG7o3DPQW2Hb1eyFei4W&si=HkuIkUVEp3zuL4tQ
Prenatal Yoga & Stretches for Relaxation & Strength 💖 | Safe Pregnancy Workout | Rehab With Shaina
🌸 Welcome to Rehab With Shaina! 🌸 Join me in this gentle prenatal yoga and stretching routine designed to support moms-to-be throughout their pregnancy. 🤰💖 This session focuses on relaxation, flexibility, and strength, helping you feel energized, stress-free, and prepared for childbirth. Whether you’re in your first, second, or third trimester, these safe and effective exercises will enhance your posture, balance, and overall well-being. ✨ Benefits of this Routine: ✔️ Relieves back pain and discomfort ✔️ Improves posture and balance ✔️ Enhances relaxation and stress relief ✔️ Prepares your body for labor 🧘♀️ Roll out your mat and let’s flow together! Don’t forget to like, comment, and subscribe for more pregnancy-friendly workouts! 💕 🎥 More Prenatal Yoga & Workouts: 🔗 https://youtube.com/playlist?list=PLSwcp-w36fvm9zG7o3DPQW2Hb1eyFei4W&si=HkuIkUVEp3zuL4tQ 📲 Follow Me on Instagram for More Tips & Workouts! 👉 https://www.instagram.com/rehab_with_shaina 🔔 Subscribe for M
Recover Faster - Hamstring Strain Rehab Guide
Strap Band- https://amzn.to/4i11i9G Recover from a hamstring strain at home with these effective exercises and stretches! Follow this rehab guide to reduce pain, regain strength, and prevent future injuries. Stay consistent and get back to full movement safely! #hamstringstretch #hamstrings #hamstringinjury For more videos - https://youtube.com/playlist?list=PLSwcp-w36fvm9zG7o3DPQW2Hb1eyFei4W&si=HkuIkUVEp3zuL4tQ
Top Exercises to Correct Hyperlordosis | Improve Posture & Relieve Pain
💙 Welcome to Rehab With Shaina! 💙 Are you struggling with an excessive lower back arch, poor posture, or lower back pain? This video will guide you through the best exercises to help correct hyperlordosis, strengthen your core and back muscles, and improve overall spinal alignment. These simple yet effective movements can enhance flexibility, reduce discomfort, and promote a healthier posture—helping you stand taller and move pain-free. 🔹 What You’ll Learn: ✔️ Stretching techniques to release tight muscles ✔️ Core-strengthening exercises for better posture support ✔️ Postural correction movements to align your spine ✔️ Lower back pain relief methods 💪 Follow along and take control of your posture today! Don’t forget to like, comment, and subscribe for more rehab and pain relief tips! 📲 Follow Me on Instagram for More Rehab & Wellness Tips: 👉 https://www.instagram.com/rehab_with_shaina 🔔 Subscribe for More Pain Relief & Recovery Content: 👉 https://www.youtube.com/@RehabWithS
Fix Your Meniscus Tear Without Surgery | Knee Pain Exercises
The meniscus is a C-shaped piece of cartilage in the knee that acts as a shock absorber between the thighbone (femur) and shinbone (tibia). A meniscus injury occurs when this cartilage is torn, often due to sudden twisting, pivoting, or impact, commonly seen in sports or accidents. Types of Meniscus Tears: 1. Acute Tear – Usually caused by trauma or sports injuries. 2. Degenerative Tear – Occurs over time due to wear and tear, often in older adults. Symptoms of a Meniscus Tear: ✔️ Knee pain & swelling ✔️ Stiffness & limited range of motion ✔️ Popping or clicking sensation ✔️ Feeling of the knee locking or giving out Want to heal your meniscus tear naturally? In this video, I’ll share proven exercises to help you avoid surgery and get back to pain-free movement. 🔹 Best rehab exercises 🔹 Natural healing tips 👍 Like & Subscribe for more rehab tips! #MeniscusTear #KneePainRelief #NoSurgery #RehabExercise
Rotator Cuff Rehab: Strengthen, Stabilize & Recover | Rehab With Shaina
💙 Welcome to Rehab With Shaina! 💙 Are you struggling with shoulder pain or recovering from a rotator cuff injury? This guided rehab routine is designed to reduce pain, restore mobility, and strengthen your shoulders. Whether you’re dealing with shoulder impingement, instability, or weakness, these effective exercises will help you rebuild strength and prevent future injuries. 🔹 What You’ll Learn: ✔️ Key exercises to support rotator cuff recovery ✔️ Strengthening movements to rebuild shoulder stability ✔️ Stretching techniques to improve mobility ✔️ Tips to prevent future shoulder injuries 🏋️♂️ Equipment I Recommend: 🛒 Dumbbells for Shoulder Rehab: https://amzn.to/41CnAsQ 💪 Follow along and start your recovery today! Don’t forget to like, comment, and subscribe for more rehab and injury recovery tips! 📲 Follow Me on Instagram for More Rehab & Shoulder Health Tips: 👉 https://www.instagram.com/rehab_with_shaina 🔔 Subscribe for More Injury Recovery & Rehab Content: 👉 https
Title: Best Exercises for Vertigo & BPPV Relief | Stop Dizziness & Improve Balance
💙 Welcome to Rehab With Shaina! 💙 Are you struggling with vertigo or BPPV (Benign Paroxysmal Positional Vertigo)? 🤕 These simple yet effective exercises, including Brandt-Daroff exercises and gaze stabilization exercises, can help relieve dizziness, restore balance, and improve your daily life. 🚶♂️✨ 🔎 What is BPPV? BPPV occurs when tiny calcium carbonate crystals (otoconia) in the inner ear become displaced, disrupting balance and causing dizziness. Common causes include head trauma, inner ear infections, aging, prolonged bed rest, and migraines. 📌 What You’ll Learn in This Video: ✔️ Brandt-Daroff Exercises to reposition inner ear crystals 🌀 ✔️ Eye Movement Exercises for better stability 👀 ✔️ Gaze Stabilization Training to reduce dizziness 🎯 Chapters: 0:00 Introduction – Understanding vertigo & BPPV 0:15 Brandt-Daroff Exercise – Step-by-step guide 1:38 Eye Movement Exercise – Reducing dizziness with controlled eye movements 2:39 Diagonal Eye Exercises – Strengthening gaze
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