How to Actually Do Your Home Exercises (Without Screwing Up Your Recovery)

Look, I'm going to level with you: most people don't do their home exercises. They come to PT, we work on their shoulder or knee or back, they feel better, I send them home with exercises... and then they do them maybe twice before the sheet ends up in a drawer somewhere.

I get it. Life is busy. The exercises are boring. You feel okay-ish, so it's easy to skip them.

But here's the thing: what we do in the clinic is only part of your recovery. What you do at home is actually more important. If you're not doing your home program consistently, you're leaving progress on the table.

So let me break down how to actually do this right, not the textbook version, but the real-world, practical version that fits into your actual life.

Why Home Exercises Feel Impossible (And How to Fix That)

The biggest reason people don't stick with home programs? They're unrealistic.

I've seen other PTs give people these elaborate routines with 12 different exercises, three sets of 15 reps each, supposed to be done twice a day. That's like 45 minutes of exercises. Who has time for that?

So first rule: your home program should be doable. If it's not realistic for your schedule, you won't do it. Period.

When I send someone home with exercises, I'm thinking: "What's the minimum effective dose here? What are the 3-4 exercises that will actually move the needle?" Quality over quantity, always.

How Often Should You Actually Be Doing This Stuff?

This depends entirely on what we're treating. Let me break it down by condition type:

If You're Dealing With Stiffness (Frozen Shoulder, Stiff Neck, Tight Back)

The goal: Restore range of motion.

How often: Multiple times throughout the day, ideally every 1-2 hours while you're awake.

How long: 5-10 minutes each session. We're not talking marathon stretching sessions here.

Why this works: Stiff joints need frequent, gentle coaxing. Think of it like trying to loosen a rusty hinge. You're better off doing a little bit often rather than one long aggressive session that flares everything up.

Example: If you have a frozen shoulder, I might have you do pendulum swings and gentle stretches every couple of hours. Just a few minutes. But the frequency is what makes the difference.

If You Have a Sprain or Strain (Ankle Sprain, Pulled Muscle, Tendinitis)

The goal: Reduce inflammation, restore movement, rebuild strength.

How often: 3-4 times per day.

How long: 10-15 minutes per session.

Why this works: You're dealing with healing tissue that gets stiff between sessions. Frequent movement keeps things loose and promotes blood flow without overloading the injured area.

Example: Ankle sprain rehab might include ankle circles, alphabet writing with your toes, gentle calf stretches, and resistance band work. Do this morning, midday, evening, and before bed.

If You're Post-Surgery (ACL Reconstruction, Rotator Cuff Repair, Joint Replacement)

The goal: Regain range of motion and strength without compromising the surgical repair.

How often: This varies by surgery timeline, but early on, you're probably doing exercises 3-5 times per day.

How long: 15-30 minutes per session, depending on the phase of recovery.

Why this works: Post-op, your body wants to stiffen up and protect the surgical site. You're fighting against that tendency while respecting the healing tissue. It's a balancing act.

Example: After a total knee replacement, you might be doing heel slides, quad sets, and ankle pumps several times a day for the first few weeks. As you progress, frequency decreases but intensity increases.

If You Have a Herniated Disc or Nerve Issue

The goal: Reduce the disc herniation and centralize pain (get it out of your arm or leg and back toward your spine).

How often: Frequently at first, potentially every 30-60 minutes during a flare-up.

How long: Just a few reps each time. We're talking 10 repetitions, not a full workout.

Why this works: With disc issues, you're trying to mechanically push the disc material back where it belongs. Frequent, specific movements (like prone press-ups for lower back issues) can actually reduce the herniation over time.

Example: If you've got a lumbar disc herniation causing leg pain, I might have you do McKenzie press-ups every hour until your symptoms centralize. Once the leg pain is gone and it's just back pain, we can space it out more.

The Biggest Mistakes People Make With Home Programs

Mistake #1: Doing exercises when it hurts.

Listen, there's a difference between discomfort and pain. A stretch should feel like a stretch, that's fine. But sharp pain? That's your body telling you to back off. If an exercise consistently makes your symptoms worse, stop doing it and contact your PT.

Mistake #2: Going too hard, too fast.

I see this all the time. Someone feels good, so they decide to do double the reps or add extra weight. Then they flare everything up and we're back to square one. Stick to the program. There's a reason we progress gradually.

Mistake #3: Skipping exercises because they "feel fine."

Your knee feels fine because you've been doing the exercises. Stop doing them, and guess what? The pain comes back. Maintenance matters.

Mistake #4: Only doing the exercises right before their PT appointment.

I can tell when someone hasn't been doing their home program. Your progress stalls. Then they frantically do all the exercises the night before their appointment, hoping I won't notice. Spoiler: I notice.

Mistake #5: Doing the exercises wrong.

Form matters. If you're unsure about how to do something, ask. Take a video of yourself and compare it to what I showed you. Bad form doesn't just make exercises less effective, it can make things worse.

How to Actually Stick With It

Okay, so you know you should do your exercises. But how do you actually make it happen?

Set alarms on your phone. Seriously. I tell people to set 3-4 alarms throughout the day. When the alarm goes off, do your exercises. It takes the mental load of remembering off your plate.

Tie exercises to existing habits. Do your stretches while your coffee brews. Do your ankle exercises while you watch TV. Stack them with things you already do every day.

Keep your equipment visible. If your resistance band is buried in a closet, you won't use it. Leave it somewhere you'll see it.

Track your sessions. Whether it's a note on your phone, a calendar, or just checking boxes on your exercise sheet, tracking creates accountability.

Focus on how you feel after. Most people feel better after doing their exercises. Remember that feeling. It's motivation to keep going.

When to Progress (And When Not To)

You don't just do the same exercises forever. Your program should evolve as you improve.

Here's when you're ready to progress:

• The current exercises feel easy
• You're completing all reps with good form
• You're not having pain flare-ups
• Your PT says you're ready (this one's important)

Here's when you're NOT ready to progress:

• You're still struggling with the current level
• You're having pain during or after exercises
• You're compensating or using bad form to get through the reps
• Your PT hasn't cleared you

Progression isn't just about adding weight or reps. Sometimes it's about making an exercise harder by changing positions, removing support, or adding instability. Trust the process.

Real Talk: What If You're Just Not Doing It?

If you've been blowing off your home exercises for weeks, let's figure out why.

Is the program too complicated? Tell your PT. We can simplify it.

Do you not understand the exercises? Ask us to show you again. Or video yourself doing them and send it to us.

Are you just not motivated? That's harder, but honest: if you're in pain and you want to get better, you have to do the work. No one can do it for you.

Sometimes people need to hit a point where they're frustrated enough to commit. If you're not there yet, that's okay. But when you are ready, the exercises will be waiting.

Bottom Line

Home exercises work. But only if you actually do them. Consistently. With good form. For as long as it takes.

I can give you the best manual therapy in the world, but if you're not reinforcing that work at home, progress will be slow. Your recovery is a partnership, I handle the clinic side, you handle the home side.

So set those alarms. Keep your exercise sheet somewhere visible. And actually do the damn exercises.

Struggling to stick with your home program or not sure if you're doing it right?

Let's troubleshoot it together. I'm Dr. Rob Letizia, and part of my job is making sure your home program is actually doable and effective.

Spectrum Therapeutic of NJ
601 Hamburg Turnpike, Suite 103
Wayne, NJ 07470

(973) 689-7123
spectrum@spectrumtherapynj.com
spectrumtherapynj.com

Call us. Let's make sure your home program is working for you, not against you.