Home exercise sheet maker

What the home exercise sheet maker is for

A paper sheet is easy to keep next to the bed or on the fridge. This tool builds one from the written exercise pages on this site. A physio can use it to print a patient's home program. If you are the patient, you can use it to write down the exercises and numbers your physio gave you.

The list has the 705 exercises whose written page has been through our clinical review process. Exercises that only have a video so far are not in it.

How to make a home exercise sheet

1. Type part of an exercise name, or pick a body area, to find exercises.
2. Press Add next to each exercise you want. Use Up and Down to change the order, and Remove to take one off.
3. Check the dose for each exercise: sets, repetitions (reps), hold time and how often. Where the exercise page gives a general starting range, the boxes start with it. Change them to what the physio has set, or leave a box empty to fill in by hand. Some boxes start empty, for example where the page gives minutes of walking.
4. Fill in the patient details and a note if you want them on the sheet.
5. Press Print the sheet. To keep a digital copy, most browsers let you choose Save as PDF in the print window.

Each exercise prints with its steps, the dose, its stop signs and the address of its page, so the patient can find the video again.

Nothing is stored or sent

Everything you type stays in this page, in your browser. It is not saved, and it is not sent to PocketPhysio or anyone else. When you close or reload the page it is gone, so print or save the sheet before you leave.

Apart from the usual files that make up the page, the tool downloads one thing: the list of exercises, which is the same for everyone.

Stop signs print with every exercise

Each exercise prints with the stop signs from its own page, under the heading "Stop and check with your physio if". You cannot remove them. Read them before you start, and stop the exercise if any of them happens.

The top of every sheet also prints these safety lines, which apply to every exercise.

Keep breathing all through each exercise, including the holds, and do not hold your breath.

Stop exercising and rest if you get chest pain or pressure, dizziness or feeling faint, a racing or irregular heartbeat, or are far more out of breath than the effort should cause. If chest pain, pressure or tightness does not ease quickly when you rest, spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, feeling light-headed or being short of breath, call emergency services straight away, as this can be a heart attack. If it eases quickly and none of these happen, get medical advice the same day, and do not exercise again until you have been checked. If you faint while exercising, call emergency services, even if you feel fine again quickly.

Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

A sheet does not replace an assessment

This sheet is not a substitute for an assessment by a physiotherapist. It helps you write a program down. It does not choose exercises for a condition, and it cannot tell whether an exercise or a dose suits a person. That takes an assessment by a physiotherapist or doctor. If an exercise causes pain or you are unsure how to do it, stop and ask your physio.

After surgery, during pregnancy or after giving birth, for children, and with a heart or lung condition, a stroke or another neurological condition, follow the plan from the treating clinician. Use this sheet only to write down the exercises they have given.

This tool prints general exercise information for education. It is not a diagnosis or a personal treatment plan.