Home Exercise Programs (HEPs) by Treadwell, DPT
Evidence-Based Physical Therapy Home Exercise Programs
Looking for clear, effective home exercise programs that actually make sense?
All of the HEPs below were created by a licensed Doctor of Physical Therapy, based on real clinical experience!
This page houses all patient-ready home exercise programs I’ve built for pain, mobility, strength, balance, and post-operative recovery.
A Home Exercise Program (HEP) is a set of exercises prescribed by a physical therapist for patients to perform at home between therapy sessions. These pre-made HEPs are designed for common injuries and rehabilitation goals including shoulder pain, knee pain, hip pain, back pain, and balance training.
Browse Home Exercise Programs
Lower Extremity HEPs
Post-Op / Transitional Total Knee Arthroplasty (TKA) Exercise Program (Heel Slides, Seated Heel Raises, Heel Prop Quad Sets, LAQs, Seated Clamshells)
Acute TKA Exercise Program (0 to 1 Weeks)
Weeks 1 to 4 TKA Exercise Program
Weeks 4 to 8 TKA Exercise Program
Weeks 8 to 12 TKA Exercise Program
3 to 6 Months TKA Exercise Program
Basic Seated Lower Extremity Strengthening (Kickouts, Seated Hip Butterfly, Seated Heel Raises, Seated Marches, Seated Sidesteps)
Seated/Transitional Lower Extremity Strengthening (Seated Heel Raises, Seated Sidesteps, LAQs, Seated Marches, Assisted Sit to Stands)
Basic Standing Lower Extremity Strengthening (Heel Raises, Standing Hip Extension, Standing Marches, Squats, Standing Hip Abduction)
Advanced Standing Lower Extremity Strength & Balance (Vertical Reaches, Stationary Forward & Lateral Lunges, Lateral Weight Shifts, Staggered Squats)
Supine or Semi-Reclined Hip & Quad Strengthening HEP (Hamstring Sets, Banded Straight Leg Raises, Banded Hip Abduction, Hip External Rotations Holds)
Quadriceps Activation & Strengthening HEP
Achilles Tendon Rehab Exercises
Hip & Low Back Pain Exercise Program
Tibialis Posterior Tendinopathy HEP (Ankle Inversion, Toe Curls, Toe Yoga, Heel Raises w/ Ball Squeeze)
Upper Extremity HEPs
Banded Upper Extremity Strengthening Exercises (Banded Horizontal Abduction, External Rotation, Punches, Hammer Curls, & Shoulder Flexion)
Labral Tear & Scapular Dyskinesia Exercise Program (Band Pull Aparts, Scap Retracts, Banded ER/IR, Serratus Punches, Banded Rows)
Tennis Elbow Pain Exercise Program (Banded Wrist Extension, Ulnar & Radial Deviation, Banded Finger Extension, Radial Nerve Glides)
Tennis Elbow Exercise Program Progression (Eccentric Wrist Extension, Putty Squeeze, Banded Hammer Curls, Isometric Wrist Extension)
Sub-Acute Mid-Shaft Humerus Fracture Exercises (Codman’s Pendulums, Flexor-Biceps Stretch, Scapular Retractions, Radial Nerve Glides)
Isometric Shoulder Exercise Program (Flexion, Extension, External Rotation, Internal Rotation,)
Core, Balance & Neuromuscular Re-Ed
Balance Training for Fall Risk Reduction (Standing Balance Weight Shifts, Alternating Tandem Stance, Squats, Standing Floor Circles, Side Kicks)
Functional Dynamic Balance Progression (Same-Side Lateral Reach, Contralateral Rotation Reach, Rotating Reach Backs, Sweep Steps)
Standing Functional Balance Exercises for Higher Level Patients (Standing Heel-Toe Raises, Stationary Lunges, Standing Floor Circles CW/CCW)
Star Balance Excursion Exercises HEP (Forward, Backward, and Lateral Taps w/ General Instructions)
Fall Recovery Strength & Stability Program HEP (Kneeling Hip Flexion Switches, Half-Kneeling Weight Shifts, Kneel to Stand, Counter Push-Up)
Core Control & Trunk Stability Exercises
Pain-Focused & Mobility HEPs
Low Back Pain Exercise Program (Single Knee to Chest, Core Marches, Posterior Pelvic Tilts, Seated Knee to Chest, Seated Toe Touches)
Chronic Neck Pain Exercise Program (Shrugs, Seated Open Books, Scapular Retractions, Cervical SNAGs)
Lower Back Pain x Piriformis Syndrome x Disc Bulge HEP (Prone Press Ups, Glute Kickbacks, Repeated Extension in Standing, Seated Sciatic Nerve Glides)
Hip Mobility & Repeated Motion Exercises
Random Combos
Cervical Mobility & Functional Balance Exercises (Shoulder Rolls, Seated Heel Raises, STS, Weight Shifts, Tandem Stance)
Chronic Neck Pain & Lower Extremity Strength Exercises (Upper Trap Stretch, Chin Tucks, Band Pull Aparts, Seated Marches, Seated Kickouts)
Dynamic Balance & Hip Strength Exercises (Hip Pain & Reduced Functional Mobility) (Seated Clamshells, Seated Sidesteps, Squats, Floor Circles)
Who These HEPs Are For
These programs are commonly used by:
𖤓 Physical therapy patients
𖤓 People recovering from surgery or injury
𖤓 Athletes rebuilding strength and control
𖤓 Clinicians looking for clean patient education
𖤓 Anyone tired of vague or confusing exercise advice
If you’ve ever asked “Am I doing the right exercises?” — this page exists for you.
Want a Personalized Program Instead?
If you’re dealing with:
Persistent pain
A stalled recovery
Confusing or conflicting advice
You may benefit from individualized guidance rather than a generic plan.
The smartest man in the room…
is the one who actually did his exercises.
A vintage comic-style take on the most important rule in rehab: do the work.
This funny physical therapy shirt highlights the importance of following a home exercise program during rehab and recovery.
Designed for patients, clinicians, and gym-goers, the “World’s Smartest Man” tee turns a common clinical truth into wearable humor.
Fabric:100% cotton
Fabric Weight:10.3 oz/yd² (350 g/m²)
Fabric Thickness:Thick
Care Instructions:Machine wash at 30°C (gentle cycle); Do not bleach; Tumble dry low; Iron at low temperature, avoid ironing on print; Do not dry clean
Features:Basics, Casual, Sporty, Street, Daily Casual, Outdoor, Sport, Office, Pure Cotton, Washed, Short Sleeve, Drop Shoulder, Round Neck / O-Neck, Long, Oversized, Spring, Summer, Autumn
Notes:Minor batch differences can occur during blank garment production due to variations in fabric, dye and processing. This is common in apparel manufacturing, and we work hard to keep every item consistent.
NO REFUNDS/EXCHANGES
