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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)
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
Ultimate Guide to Recover from Achilles Tendonitis | Best Exercises for Fast Healing!
Ultimate Guide to Recover from Achilles Tendonitis | Best Exercises for Fast Healing! 💙 Welcome to Rehab With Shaina 💙 Are you struggling with Achilles tendon pain? Whether you're a runner, athlete, or just dealing with discomfort in your daily life, this video will show you exactly how to fix Achilles tendonitis. I'll cover the best rehab exercises, stretches, and recovery strategies to help you heal faster and prevent future injuries. In This Video, You’ll Learn: ✅ What causes Achilles tendonitis and how to recognize the symptoms ✅ The best stretching and strengthening exercises for a full recovery ✅ How to reduce pain and inflammation naturally ⏰ Chapters: 0:00 - Introduction to Achilles Tendonitis 0:02 - What is Achilles Tendonitis? 0:14 - Common Causes of Achilles Tendonitis 0:37 - Cross Friction Massage 1:23 - Calf Stretch with Strap 2:13 - Ankle Pumps for Recovery 2:43 - Foam Rolling for Calf Muscles 3:31 - Stretching the Achilles Tendon 4:28 - Gastrocnemius Stretch for
Best Exercises to Relieve Bunion Pain & Improve Toe Alignment Naturally | Foot Strength Tips
Best Exercises for Bunions: Relief & Correction Tips! 💙 Welcome to Rehab With Shaina! 💙 Are you struggling with bunion pain, foot discomfort, or toe misalignment? This video will guide you through the best exercises to help relieve bunion pain, improve foot mobility, and prevent further progression. These simple yet effective stretches and strengthening moves can help realign your toes, reduce pressure on the joint, and support overall foot health. 🔹 What You’ll Learn: ✔️ Gentle stretches to improve toe alignment ✔️ Strengthening exercises for foot stability ✔️ Techniques to relieve bunion discomfort naturally ✔️ Tips to prevent bunions from worsening 📌 Chapters: 0:00 - Introduction & Causes of Bunions 0:52 - Towel Toe Curl Exercise 1:45 - Toe Raise & Spread Exercise 2:36 - Seated Heel Raise Exercise 2:55 - Great Toe Strengthening with Theraband 3:38 - Standing Heel Raise Exercise 4:06 - Conclusion & Final Tips 💪 Try these exercises daily for the best results and take control
Top Exercises for De Quervain’s Tenosynovitis | Relieve Wrist & Thumb Pain
Struggling with wrist and thumb pain due to De Quervain’s Tenosynovitis? This condition can make simple daily tasks like gripping, lifting, or even texting painful. In this video, I’ll walk you through the best exercises to relieve pain, improve mobility, and strengthen the muscles around your thumb and wrist. These evidence-based exercises will help: ✔️ Reduce inflammation and pain ✔️ Improve flexibility and range of motion ✔️ Strengthen the wrist and thumb to prevent future flare-ups Whether you’re recovering from an injury or managing chronic discomfort, these exercises can support your healing process. 🔔 Don’t forget to like, comment, and subscribe for more rehab tips and exercises! Let us know in the comments if you have any questions or want to see more videos like this. #DeQuervains #ThumbPain #WristPainRelief #HandTherapy #PhysicalTherapy
Top Exercises for TMJ Pain Relief | Reduce Jaw Tension & Improve Mobility
Struggling with TMJ pain? These simple yet effective exercises can help relieve jaw tension, reduce discomfort, and improve mobility. In this video, I’ll guide you through step-by-step techniques to ease tightness in the jaw, enhance flexibility, and promote better function. Whether you’re dealing with TMJ disorder, jaw clicking, or muscle stiffness, these exercises can make a difference. Try them daily for the best results! ✅ What You’ll Learn: ✔️ Gentle stretches for jaw relaxation ✔️ Strengthening exercises for TMJ support ✔️ Self-massage techniques to ease pain 🔔 Subscribe for more rehab tips and pain relief exercises! #TMJPain #JawExercises #PainRelief #TMJDisorder
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