EXERCISES AND STRETCHES VIDEOS
FREE EXERCISE VIDEOS, STRETCHES & MOVEMENT RESOURCES
Welcome to our free library of exercise videos, stretches, and movement tutorials designed to help you move better, reduce pain, and support everyday function.
These resources have been created by experienced osteopaths and movement professionals to provide simple, practical exercises you can do at home, at work, or in the gym. They are suitable for people managing common musculoskeletal complaints such as back pain, neck stiffness, shoulder discomfort, and general movement restriction.
HOW TO USE THESE EXERCISE VIDEOS
These videos are intended as general guidance only and work best when:
- Exercises are performed slowly and with control
- Movements remain within a comfortable, pain-free range
- Exercises are used to support, not replace, personalised care
If symptoms persist, worsen, or are complex, we recommend seeking an individual assessment.
MOBILITY & STRETCHING EXERCISES
These stretches focus on improving joint mobility, flexibility, and posture, particularly for people who spend long hours sitting or working at a desk.
Mobility exercises may help:
- Reduce stiffness and tension
- Improve movement confidence
- Support recovery between workouts
- Manage postural discomfort related to work or daily life
Common areas addressed include the neck, upper back, shoulders, hips, and lower back.
STRENGTH & MOVEMENT CONTROL EXERCISES
Strength and control exercises are essential for long-term improvement. These videos focus on:
- Improving movement quality
- Supporting joint stability
- Gradually building strength and capacity
- Reducing the likelihood of recurring pain
Exercises range from beginner-friendly to more progressive options and can be adapted based on your experience and comfort level.
POSTURE & WORKPLACE FRIENDLY MOVEMENTS
If you experience discomfort related to desk work or prolonged sitting, these exercises are designed to be:
- Performed at home or in the office
- Time-efficient and practical
- Focused on posture, spinal movement, and shoulder positioning
They work well alongside ergonomic improvements and regular movement breaks throughout the day.
SAFETY & IMPORTANT NOTES
These exercises are not a diagnosis or treatment plan
Stop any exercise that causes sharp or worsening pain
If you have a known injury, recent surgery, or medical condition, seek professional advice before starting a new exercise program
WANT A PERSONALISED PROGRAM
While these free videos are a great starting point, individual assessment and tailored exercise programs deliver the best outcomes.
If you’d like personalised advice based on your body, goals, and symptoms, our osteopaths can help.
👉 Book an osteopathy appointment
👉 Explore ergonomic assessments
👉 Learn more about movement screening
DISCLAIMER
The information provided on this page is for general educational purposes only and does not replace professional medical or allied health advice.
If you want to find out the what, why and how to get out of pain and function better or increase strength and fitness, book a consultation with one of our industry leading osteopaths
RESISTANCE BASED EXERCISES
Simple and effective exercises for the everyday individual
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