Library

Sporty Doctor Library

Exercises, condition guides, and wellness — all in one place.

Exercise Library

  • Looping video demonstration of the Hamstring Foam Roll exercise — a physician-designed movement performed on a mat in a bright studio.

    Hamstring Foam Roll
    Tight hamstrings from running, sports, or sitting can strain hips and back. The foam roller hamstring exercise relieves tension, boosts circulation, and restores mobility to keep your legs moving well.
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  • Looping video demonstration of the Wall Calf Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Wall Calf Stretch
    The Wall Straight Leg Calf Stretch targets your upper calf muscles with undeniable effectiveness. This simple move relieves tension, improves mobility, and supports recovery—especially for runners, walkers, or anyone dealing with tight, overworked calves.
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  • Looping video demonstration of the Frozen Water Bottle Rolls exercise — a physician-designed movement performed on a mat in a bright studio.

    Frozen Water Bottle Rolls
    The frozen water bottle roll is a simple way to soothe foot pain and reduce plantar fasciitis symptoms. All you need is a frozen bottle and a few calm minutes.
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  • Seated crossover plantar fascia stretch demonstration loop

    Crossover Plantar Fascia Stretch
    This powerful plantar fascia stretch helps relieve pain in the arch and heel. It’s simple, effective, and designed to reduce tension and inflammation from plantar fasciitis in active individuals.
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  • Dumbbell Upright Rows

    Dumbbell Upright Rows
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  • Older woman lying on her back on a blue yoga mat, knees bent, lifting hips into a bridge pose in a bright room

    Straight Leg Raise
    The Straight Leg Raise is a fundamental exercise aimed at improving hip strength and stability. It’s ideal for post-surgery recovery or enhancing athletic performance, making it a versatile choice for anyone’s fitness routine.
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  • Looping video demonstration of the Standing Quad Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Standing Quad Stretch
    Are tight quads holding you back from your active lifestyle? Let’s loosen up with the standing quad stretch, a simple yet powerful move to enhance flexibility and support knee health.
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  • Standing Marches exercise demonstration loop

    Standing Marches
    Standing Marches is a full-body exercise that activates muscles in both the upper and lower body, enhancing balance, posture, and energy levels. It’s perfect for any fitness level and easy to include in your routine.
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  • Standing IT Band Stretch with Wall exercise demonstration loop

    Standing IT Band Stretch With Wall
    Are you struggling with hip pain and looking for an effective, simple solution? Learn how this standing IT band stretch with a wall can relieve your pain and boost your flexibility!
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  • Looping video demonstration of the Sit To Stand exercise — a physician-designed movement performed on a mat in a bright studio.

    Sit To Stand
    Are you struggling with balance or looking for a simple way to strengthen your lower body? The Sit-to-Stand exercise is your ticket to improved mobility and confidence in everyday activities!
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  • Looping video demonstration of the Side Lunge exercise — a physician-designed movement performed on a mat in a bright studio.

    Side Lunges
    Side lunges, or lateral lunges, are essential for targeting your lower body muscles. They help improve balance, stability, and strength, making them perfect for enhancing daily movement and sports performance.
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  • Looping video demonstration of the Side Leg Lifts exercise — a physician-designed movement performed on a mat in a bright studio.

    Side Leg Lifts
    Banded Side Leg Lifts involve using a resistance band around your thighs, adding intensity. They enhance hip strength, improve stability, and target the gluteus medius for better balance and injury prevention.
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  • Shoulder Rolls exercise demonstration loop

    Shoulder Rolls
    Shoulder rolls are a gentle mobility exercise that activates scapular muscles. By rotating your shoulders in circular motions, this exercise helps improve flexibility and reduce tension, promoting overall shoulder health.
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  • Looping video demonstration of the Seated Towel Calf Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Seated Towel Calf Stretch
    The Towel Calf Stretch is a straightforward exercise to enhance calf muscle flexibility. By consistently practicing this stretch, you can reduce muscle tension, boost mobility, and minimize injury risks.
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  • Runners Lunge Stretch exercise demonstration loop

    Runners Lunge
    The Runner’s Lunge Stretch is a powerful exercise targeting the hips, groin, and legs. It enhances flexibility, strengthens the lower body, and prepares muscles for running. Incorporating it into your routine can help prevent injuries and improve overall mobility.
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  • Looping video demonstration of the Reverse Shoulder Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Reverse Shoulder Stretch
    The Reverse Shoulder Stretch is a gentle exercise targeting the anterior deltoids and pectorals. It helps alleviate neck, shoulder, and upper back pain while improving posture and flexibility. Ideal for athletes and new moms!
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  • Woman in a pink top and gray leggings lies on a yoga mat, arms folded under the head, legs lifted straight back in a prone exercise (superman pose).

    Prone Leg Lifts
    Prone leg lifts are a simple exercise designed to enhance stability, core strength, and flexibility. By regularly practicing this move, you’ll notice improved posture and reduced back pain, keeping you active and agile.
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  • Woman in a turquoise tank top and black leggings stands in a wide-legged yoga pose on a blue mat in a bright studio.

    Plie Squat
    Plié Squats are a ballet-inspired exercise that strengthens and tones your legs, glutes, and inner thighs. They improve hip flexibility and balance, making them a valuable addition to any workout routine.
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  • Looping video demonstration of the Pigeon Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Pigeon Stretch
    Pigeon pose is a powerful stretch that helps unlock tight hips, release the glute muscles, and improve overall hip mobility. It’s a favorite among yoga practitioners, athletes, and anyone looking to relieve lower back pain while supporting long-term muscle recovery.
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  • Looping video demonstration of the Knee To Chest Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Knee To Chest Stretch
    Are you looking for a simple way to relieve lower back tension and enhance your flexibility? The knee to chest stretch is an effective and gentle exercise that can make a world of difference!
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  • Looping video demonstration of the Glute Bridge exercise — a physician-designed movement performed on a mat in a bright studio.

    Glute Bridge
    Looking for a simple yet effective way to strengthen your core and glutes? The Glute Bridge is your go-to exercise! It’s perfect for beginners and a must-have in any fitness routine.
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  • Person in a blue tank top lying on a blue yoga mat, knees hugged to chest in a stretch in a bright studio setting

    Figure 4 Stretch
    Feeling tight in your hips or lower back? The figure 4 stretch might be just what you need! Join us to learn how this simple move can enhance your flexibility and reduce tension today.
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  • Looping video demonstration of the Clamshell Exercise exercise — a physician-designed movement performed on a mat in a bright studio.

    Clamshell Exercise
    Ready to strengthen your hips and glutes? The Clamshell Exercise is your ticket to better balance and a more stable running form.
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  • Looping video demonstration of the Dumbbell Side Lateral Raise exercise — a physician-designed movement performed on a mat in a bright studio.

    Dumbbell Side Lateral Raise
    A dumbbell side lateral raise strengthens your shoulders by targeting the deltoid muscles. This exercise helps broaden your shoulders, improve stability, and correct strength imbalances between the right and left sides.
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  • Looping video demonstration of the Bent Over Dumbbell Rows exercise — a physician-designed back and arm strengthening movement performed with dumbbells.

    Bent Over Dumbbell Rows
    The Bent Over Dumbbbell Row is an effective exercise targeting the back muscles. It enhances back strength, posture, and stability by working multiple muscle groups simultaneously, making it a valuable addition to your routine.
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  • Looping video demonstration of the Banded Internal Shoulder Rotation exercise — a physician-designed resistance-band movement performed on a mat in a bright studio.

    Banded Shoulder Internal Rotation
    The Banded Shoulder Internal Rotation targets your shoulder’s internal rotators. This exercise enhances stability and strength, aiding in injury prevention and improving performance in various physical activities.
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  • Bodyweight Squat

    Bodyweight Squat
    Are your squats doing more harm than good? Don’t let poor form stand in the way of a stronger, healthier you. Discover the secrets to mastering the perfect bodyweight squat!
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  • Looping video demonstration of the Banded External Shoulder Rotation exercise — a physician-designed resistance-band movement performed on a mat in a bright studio.

    Banded Shoulder External Rotation
    The standing external shoulder rotation with a band is an effective exercise to strengthen and stabilize your shoulder muscles. This move aids in improving mobility, enhancing shoulder joint health, and preventing injuries.
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  • Looping video demonstration of the Banded Hamstring Stretch exercise — a physician-designed resistance-band movement performed on a mat in a bright studio.

    Banded Hamstring Stretch
    Are your squats doing more harm than good? Don’t let poor form stand in the way of a stronger, healthier you. Discover the secrets to mastering the perfect bodyweight squat!
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  • Looping video demonstration of the Banded Donkey Kick exercise — a physician-designed resistance-band movement performed on a mat in a bright studio.

    Banded Donkey Kick
    A Banded Donkey Kick is a lower-body exercise targeting the glutes. By using resistance bands, it enhances muscle activation and strength, providing an effective workout for your backside while reducing joint stress.
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  • Looping video demonstration of the Arm Across Chest Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

    Arm Across Chest Stretch
    The arm across-chest stretch is a straightforward exercise to enhance shoulder mobility and relieve tension. By stretching key muscles, this routine can reduce shoulder pain and prevent injuries.
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  • Reverse Clamshell exercise demonstration loop

    Reverse Clamshell
    The reverse clamshell targets your gluteus medius by internally rotating the hip. It’s a great exercise to improve hip mobility, reduce low back pain, and enhance overall lower body strength.
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Exercise Guides

Targeted routines for specific conditions and body parts.

  • exercises for hip arthritis social

    10 Best Exercises for Hip Arthritis: Relieve Hip Pain & Improve Mobility
  • Hip Pain Exercise to Avoid social

    Top 8 Hip Pain Exercises to Avoid: Tips for Treating Hip Pain
  • Hip Abductor Strengthening social

    11 Proven Hip Abductor Strengthening Exercises for Pain Relief
  • Reverse Clamshell Exercise social

    How to Do Reverse Clamshell Exercise: Workout Benefits & Instructions
  • Hip Flexor Exercises with Bands social

    9 Hip Flexor Exercises With Bands: Increase Strength & Hip Mobility
  • hip flexor rehab

    8 Best Hip Flexor Rehab Stretches & Exercises
  • hip flexor exercises for seniors

    8 Strengthening Hip Flexor Exercises for Seniors
  • Hip Physical Therapy Featured Image

    10 Best Physical Therapy Exercises for Hip Pain at Home
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Conditions

Understand the injury, then fix it.

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Wellness & Nutrition

Sleep, nutrition, and everyday healthy habits.

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Top Picks

Our recommended braces, shoes, and gear.

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