Home

Free protocolThe 30-Day Relief ProtocolYour free day-one starter plan.Get it free →Free toolkitThe Posture Reset ToolkitSimple resets for desk workers.Get it free →Free · Weekly emailSubscribe FreeOne movement tip a week.Subscribe →
FREE at-home movement screen · Specialized mobility exercises for 7 body areasPhysical-therapy-informed · No insurance hassle30-day money-back guarantee on digital products
For the pain you’ve been managing, not treating

Move better. Without waiting weeks for an appointment.

Physical-therapy-informed care. Specialized mobility exercises you can do at home. Custom recovery programs. Plus a curated shop of the recovery gear we’d put in our own homes.

Get the free 30-Day Relief Protocol →Free Posture Reset Toolkit

Ready for help? Explore specialized mobility exercises → · Get the free at-home protocol
Featured: Free At-Home Movement Screen · Start free →

15 minutes or less7 body areasAnytime, anywhere
Free weekly email · The Exo Movement Note

Move a little better, every week.

One simple, physical-therapy-informed tip for less pain and better mobility.

FREE WEEKLY EMAIL

The Exo Movement Note

One practical pain relief and mobility tip every week: what it is, when to use it, and one small way to try it that week.

The Exo Movement Note
One practical pain relief and mobility tip every week. Free. Unsubscribe anytime.
Free. No spam. Unsubscribe anytime.
Where does it hurt

Find relief, by region

Pick the area giving you trouble. We’ll show you the protocol, the program, and the products that move with you.

B

Back

Lower back, mid-back, sciatic relief, posture correction

Browse back relief →
K

Knee

Patellar tracking, ACL recovery, runner’s knee, stability

Browse knee relief →
S

Shoulder

Rotator cuff, frozen shoulder, mobility, posture work

Browse shoulder relief →
H

Hip & More

Hip flexors, ankles, neck, full-body recovery kits

Browse all regions →
Specialized mobility exercises

Pain relief exercise programs, by body area

Choose where it hurts to see the guided mobility program for that area — seven body areas, from your neck to your feet.

Mobility program · 4 exercises · ~15 min

Neck & Upper Back

  1. Exercise 1 of 4Chin tucks
  2. Exercise 2 of 4Upper-trap side stretch
  3. Exercise 3 of 4Thoracic extension over a chair
  4. Exercise 4 of 4Shoulder-blade squeezes
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Shoulders

  1. Exercise 1 of 4Pendulum swings
  2. Exercise 2 of 4Wall slides
  3. Exercise 3 of 4Banded external rotation
  4. Exercise 4 of 4Doorway chest stretch
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Elbows, Forearms, Wrists & Hands

  1. Exercise 1 of 4Wrist flexor & extensor stretch
  2. Exercise 2 of 4Tendon glides
  3. Exercise 3 of 4Forearm rotations
  4. Exercise 4 of 4Grip squeezes
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Lower Back & Hips

  1. Exercise 1 of 4Kneeling hip flexor stretch
  2. Exercise 2 of 4Glute bridges
  3. Exercise 3 of 4Cat-cow
  4. Exercise 4 of 4Bird dog
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Pelvic Region

  1. Exercise 1 of 4Pelvic tilts
  2. Exercise 2 of 4Diaphragmatic breathing
  3. Exercise 3 of 4Dead bug
  4. Exercise 4 of 4Adductor squeezes
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Thighs & Knees

  1. Exercise 1 of 4Quad sets
  2. Exercise 2 of 4Straight-leg raises
  3. Exercise 3 of 4Mini squats
  4. Exercise 4 of 4Hamstring curls
Start with the free protocol →
Mobility program · 4 exercises · ~15 min

Ankles & Feet

  1. Exercise 1 of 4Ankle alphabet
  2. Exercise 2 of 4Calf raises
  3. Exercise 3 of 4Towel scrunches
  4. Exercise 4 of 4Single-leg balance
Start with the free protocol →
Follow a guided exercise plan built for the area that’s bothering you.
Complete each routine in 15 minutes or less, as little as three times per week.
Do them anytime, anywhere. No appointments, no video calls, no waiting rooms.

General education, not medical advice. Stop and consult a licensed clinician if an exercise increases your pain or causes numbness, tingling, weakness or dizziness.

30-Day Recovery & Mobility Program cover
Stretching program · instant PDF download

30-Day Recovery & Mobility Program

Our full stretching and mobility program from our sister site FlexPower Fitness. Four progressive weeks (restore, control, load, own), a day-by-day plan, a self-test and a 25-move stretch library.

$27Get the stretching program →
How it works

Care that meets you at home

Four ways to get moving again — pick what fits your week, your budget, and your pain level.

01 · Specialized Mobility Exercises

Guided mobility routines for 7 body areas

Pick the area that hurts — neck, shoulders, wrists, lower back & hips, pelvis, knees or feet — and follow a targeted routine at home.

  • 15 minutes or less per routine
  • As little as three times per week
  • Step-by-step exercises, with form videos
  • No appointments · No equipment required
7body areas
Find your area →
02 · Pain Relief Programs

Self-paced protocols by body region

PT-designed back, knee, shoulder, and hip programs. Daily videos, progress tracking, and a private community.

  • 30-day pain relief curriculum
  • Video walkthroughs in 4K, mobile-friendly
  • Symptom journal & progress tracker
  • Lifetime access · No subscription required
$97each program
Browse programs →
03 · Recovery Kits

Recovery gear, curated by region

Bundles of foam rollers, bands, massage tools, and heat therapy — picked for the protocol you’re following.

  • Region-specific recovery bundles
  • PT-approved brands only
  • Free shipping over $75 · 30-day returns
  • Save 15% when bundled with a program
From $79per kit
Shop kits →
04 · Movement Screen

Free 6-movement video screen

Our 15-minute self-screening. Records your 6 baseline movements, flags asymmetries, and routes you to the right protocol.

  • Self-guided, at your own pace
  • Personalized routing to programs & products
  • Includes the at-home pain relief protocol PDF
  • Always free · No credit card required
Freestart anytime
Start free →
The recovery shop

Featured recovery gear

Shop all products →
FeaturedHEAT
Heat Therapy

Far-Infrared Heating Wrap

$149 $189
Save 20%ROLL
Mobility

Density-Graded Foam Roller

$48 $60
GUN
Soft Tissue

Quiet-Strike Percussion Massager

$229
BAND
Strength & Stability

PT-Grade Resistance Band Set

$58
NewSLEEP
Recovery Sleep

Cervical Pillow + Knee Bolster

$129
Save 15%POSE
Postural Support

Soft-Frame Posture Trainer

$72 $85
KNEE
Compression

Graduated Knee Compression Sleeve

$54
BALL
Trigger Point

Trigger Point Ball Set (3-pc)

$32
30-Day Programs

The protocol, day one to thirty

Self-paced, video-led, PT-built. Lifetime access. The relief your last appointment never delivered.

i

Back Pain Relief

The 30-day curriculum for lower back, mid-back, and sciatic-style pain. Daily 10-minute routines.

  • Lumbar mobility & stability progression
  • Glute & deep core sequencing
  • Sleep & desk-posture protocols
  • Symptom tracker · private community
$97
Start program →
ii

Knee Pain Relief

Built for runner’s knee, post-surgery rehab, and patellar tracking. Strength-first, mobility-second.

  • Quad, hamstring & glute balance
  • Single-leg stability ladders
  • Return-to-running protocol
  • Compression & icing schedule
$97
Start program →
iii

Shoulder Pain Relief

For rotator cuff irritation, frozen shoulder, and the desk-worker’s “tech neck” pattern.

  • Scapular control & thoracic mobility
  • Banded rotator cuff progression
  • Posture rebuild for desk workers
  • Sleep position & pillow setup
$97
Start program →
Membership

Care plans built for ongoing relief

Not insurance. Not another subscription you forget about. A real plan with specialized mobility exercises, programs, and member-only product pricing.

À la carte

Mobility Exercises

Freeto start

Start with one body area.

  • Specialized mobility exercises
  • Routines of 15 minutes or less
  • Free at-home pain relief protocol
  • No appointments needed
Find your area
Recovery Plan

Essential

$39/month

For chronic care & maintenance.

  • Quarterly specialized mobility exercise set
  • All 4 pain relief programs
  • 15% off the recovery shop
  • Member-only protocols
Start Essential
FeaturedRecovery Plan

Premium

$79/month

For active rehab & training.

  • Monthly specialized mobility exercise set
  • All programs + new releases
  • 20% off the recovery shop
  • Early access to new routines
  • Quarterly recovery kit ($79 value)
Start Premium
Concierge

Concierge

$149/month

Our most complete exercise plan.

  • 2 specialized mobility exercise sets/month
  • Every body area included
  • 30% off the entire shop
  • Custom programming, monthly
Start Concierge
Common questions

The honest FAQ

Is this covered by insurance?
We’re cash-pay only — flat rates, no surprise bills. Our programs and specialized mobility exercises are self-paced digital products — no referral, no appointments, no deductible games.
What if at-home exercises aren’t enough for what I’m dealing with?
Our programs are general education, not medical care. If your pain is severe or worsening, or comes with numbness, tingling, weakness or dizziness, stop and see a licensed clinician in person.
What is your refund policy?
Digital products can be refunded within 30 days of purchase. See our Refund & Returns Policy for details.
Do I need fancy equipment for the programs?
No. Every program assumes you have a wall, a chair, and a floor. If a routine calls for a band or roller, we’ll suggest the exact one — and members get 15–30% off the recovery shop.
Is there a long-term contract?
No. Memberships are month-to-month. Pause, downgrade, or cancel anytime from your dashboard.
Start with the free screen

Pain doesn’t wait for an appointment.
Neither should your protocol.

15-minute self-guided movement screen, plus specialized mobility exercises you can start today. Always free.

Start the free screen →Explore mobility exercises
Editorial & AI Disclosure