At-Home Physical Therapy Exercises: Tips for Working at Home

Whether you’re working from home, recovering from an injury, or simply trying to support your overall health, adding at home physical therapy exercises into your daily routine can make a powerful difference. Many patients are surprised to learn that the most effective physical therapy goes beyond the clinic. Your home physical therapy plan is where mobility, strength, and long-term recovery truly build.

This guide covers simple, safe exercises, posture tips, and ergonomic recommendations to help you stay comfortable and strong throughout your day. It also demonstrates how Ivy Rehab’s professional care can support your progress every step of the way.

Why At-Home Physical Therapy Matters

Having a consistent home exercise program will help you:

• Strengthen muscles in the arms, legs, hips, and shoulders
• Improve mobility and movement patterns
• Reduce stiffness and chronic pain
• Build endurance and fitness
• Prevent future flare-ups or injury
• Reinforce what your physical therapist teaches during sessions

At Ivy Rehab, we believe that physical therapy exercises should be accessible anywhere. Our team helps patients learn safe, effective routines they can do on the floor, beside the couch, or at a workstation.

Quick Daily Routine: Easy At-Home PT Warm-Up

Here’s a simple daily routine to help you feel better and move more comfortably:

1. Chin Tucks: This will help your neck alignment and posture.

• Sit tall with your shoulders relaxed.
• Gently pull your chin back as if making a double chin.
• Hold 3 seconds, Repeat 10 times.

2. Thoracic Rotation: It eases upper back stiffness.

• Sit or Stand with feet hip-width apart.
• Rotate your upper body slowly left and right.
• Repeat 10 times each direction.

3. Hip Flexor Stretch: This counteracts sitting tightness.

• Kneel with one leg forward and your knees bent at 90 degrees.
• Shift forward slightly until you feel a stretch in the front hip.
• Hold 20–30 seconds, Repeat 2–3 times.

4. Seated Hamstring Stretch: This stretch reduces tension in the lower back.

• Sit tall on the floor, one leg straight, the other bent.
• Reach toward your foot gently.
• Hold 20–30 seconds, Repeat 3 times.

5. Cat–Camel Mobility: Reduces stiffness from prolonged sitting.

• Begin on hands and knees.
• Slowly round and arch your back.
• Repeat 10–15 times.

These physical therapy exercises are safe, accessible, and easy to incorporate before or after work. You can also check out the virtual physical therapy video for a demonstration on how to perform each of these movements. 

Work-From-Home Ergonomic Essentials

Poor workstation setup is one of the biggest causes of neck, shoulder, and lower back pain. Whether you use a laptop or multiple monitors, the right setup helps protect your body during long hours in the same position. Here are some ergonomic tips you can try:

• Keep feet flat on the floor
• Knees bent at 90 degrees
• Hips level or slightly higher than your knees
• Elbows at 90 degrees
• Keyboard at chest height
• Monitor at eye level
• Sit tall with a neutral spine

See our full ergonomic guide for working from home for more tips on WFH ergonomics. 

Breaks Matter: 5-Minute Movement Reset

Every hour, stand, walk, and stretch. Even short breaks help patients reduce stiffness and improve circulation. Try:

• 20-second posture reset
• Shoulder rolls
• Ankle circles
• Wrist stretches
• Deep breathing

Your physical therapist may personalize these breaks based on your needs.

Condition-Focused At-Home Physical Therapy Exercises

These physical routines target common discomfort areas.

For Neck & Shoulder Pain

1. Upper Trapezius Stretch:

Tilt your ear toward your shoulder until you feel a stretch. Hold 20–30 seconds and repeat 3 times.

2. Shoulder Blade Squeeze:

Pinch your shoulder blades together gently.: Hold 5 seconds and Repeat 10–15 times. This is great for posture and sitting tolerance.

For Lower Back Pain

1. Knee-to-Chest Stretch:

Lying on your back, pull one knee toward your chest. Hold 20–30 seconds and repeat 3 times.

2. Pelvic Tilt:

With knees bent, gently flatten your lower back into the floor. Hold 3 seconds and repeat 10–15 times.

For Hip & Leg Tightness

1. Figure 4 Stretch:

Cross one ankle over the opposite knee. Pull legs toward your body and hold 20–30 seconds. Repeat 3 times.

2. Standing Calf Stretch:

Place both hands on a wall. Step one foot behind you and gently push the heel down. Hold 20–30 seconds.

For Elbows, Wrists, and Hands (Desk Workers)

1. Wrist Flexor Stretch:

Straight arm, palm up, gently pull fingers back with other hand. Hold 20 seconds.

2. Forearm Rotation Mobility:

With elbows at sides, rotate palms up and down. Repeat 10–15 times.

Common Mistakes When Doing At-Home Physical Therapy Exercises

Avoid these to improve your results:

• Going too fast instead of moving slowly
• Holding your breath
• Stretching too aggressively
• Using weights before you’re ready
• Ignoring pain
• Poor position during exercises home
• Doing too much in one day

Your therapist can help ensure you’re doing each exercise the right way.

Personalize Your At Home Physical Therapy Exercises with Ivy Rehab

If you experience increased pain, difficulty performing your exercises, or aren’t feeling better after a week of consistent practice, our team at Ivy Rehab is ready to help. We offer both in-clinic and telehealth appointments and create home exercise programs designed for lasting recovery, strength, and comfort.

Request an appointment today and take the first step toward moving better at home and at work. Find a clinic locations near you.