Phase guide

Days–2 wks 🦒 Neck — Calm & protect

Settle irritability, protect healing tissues, keep neighbouring joints moving. · 20% Load

2–6 wks 🦒 Neck — Restore motion & control

Expand comfortable range, reintroduce light loading and motor control drills. · 45% Load

4–12 wks 🦒 Neck — Build capacity

Progress strength, endurance and energy-storage qualities toward goal demands. · 70% Load

8–24+ wks 🦒 Neck — Return & prevent

Task exposure, monitoring plans and recurrence-prevention habits. · 95% Load

0–2 weeks 🔙 Lower Back — Acute symptom management

Emphasis on staying as active as tolerated, avoiding prolonged bed rest, and using direction-specific movements that ease symptoms. · 15% Load

2–4 weeks 🔙 Lower Back — Movement restoration

Gentle mobility work and early core activation exercises aim to restore comfortable movement in all directions. · 35% Load

4–8 weeks 🔙 Lower Back — Core and strength building

Progressive stabilization and strengthening exercises for the trunk, hips, and legs build the capacity needed for lifting and prolonged activity. · 60% Load

8–12+ weeks 🔙 Lower Back — Return to full function

Heavier and more functional loading, including lifting mechanics and sport- or job-specific tasks, is reintroduced before an unrestricted return to activity. · 90% Load

0–2 weeks ⭕ Core — Activation and awareness

Learning to isolate and activate the deep stabilizing muscles without substituting larger, more superficial muscles. · 20% Load

2–4 weeks ⭕ Core — Endurance building

Static holds and low-load anti-movement exercises build the muscular endurance needed for sustained postural support. · 40% Load

4–6 weeks ⭕ Core — Dynamic stability

Exercises that combine limb movement with trunk stabilization challenge the core to resist motion under more realistic conditions. · 65% Load

6–10+ weeks ⭕ Core — Loaded and sport-specific training

Heavier loaded carries, rotational power exercises, and sport-specific drills prepare the trunk for higher-demand activity. · 90% Load

0–3 weeks 🏋️ Shoulder — Pain and motion management

Gentle range-of-motion and pain-relief strategies aim to reduce irritation without allowing the shoulder to stiffen. · 15% Load

3–6 weeks 🏋️ Shoulder — Rotator cuff activation

Low-load isometric and light resisted exercises begin to restore rotator cuff and scapular muscle activation. · 40% Load

6–12 weeks 🏋️ Shoulder — Progressive strengthening

Resistance is gradually increased across a fuller range of motion, building the strength needed for daily and occupational tasks. · 65% Load

12–20+ weeks 🏋️ Shoulder — Return to overhead or sport activity

Higher-load, overhead, and sport-specific movements are reintroduced progressively before a full return to unrestricted activity. · 90% Load

0–3 weeks 🦾 Elbow — Isometric loading and activity modification

Isometric holds and reduced aggravating activity aim to calm irritation while maintaining some tendon loading. · 20% Load

3–6 weeks 🦾 Elbow — Progressive isotonic loading

Light concentric and eccentric exercises are introduced and gradually increased in resistance as tolerated. · 45% Load

6–12 weeks 🦾 Elbow — Heavy slow resistance training

Heavier, slower resistance exercises build tendon capacity and grip strength toward levels needed for work or sport. · 70% Load

12–16+ weeks 🦾 Elbow — Return to sport or occupational activity

Sport- or job-specific movements, including racquet swings or repetitive gripping tasks, are reintroduced progressively before a full return. · 90% Load

0–2 weeks ✋ Wrist & Hand — Irritation management

Splinting, activity modification, and gentle nerve or tendon gliding aim to reduce irritation without full immobilization. · 15% Load

2–4 weeks ✋ Wrist & Hand — Mobility and light activation

Gentle stretching and light strengthening begin to restore comfortable movement and initial tendon or muscle activation. · 35% Load

4–8 weeks ✋ Wrist & Hand — Progressive strengthening

Grip, pinch, and wrist strengthening progressively increase to rebuild the capacity needed for repetitive tasks. · 60% Load

8–12+ weeks ✋ Wrist & Hand — Return to occupational or sport activity

Task-specific practice and higher-repetition activities are reintroduced before an unrestricted return to demanding hand use. · 90% Load

0–2 weeks 🦴 Hip — Pain and load management

Activity modification and gentle range-of-motion work aim to reduce irritation while maintaining as much normal movement as tolerated. · 20% Load

2–4 weeks 🦴 Hip — Mobility and activation

Gentle stretching and early gluteal activation exercises begin to restore comfortable movement and initial muscle control. · 40% Load

4–10 weeks 🦴 Hip — Progressive strengthening

Resistance exercises targeting the gluteal and hip muscles progressively increase to rebuild strength for walking and stair climbing. · 65% Load

10–16+ weeks 🦴 Hip — Return to full or sport-specific activity

Higher-load, functional, and sport-specific movements are reintroduced before an unrestricted return to demanding activity. · 90% Load

0–2 weeks 🦵 Knee — Pain and swelling management

Activity modification, gentle range-of-motion work, and swelling management aim to calm acute symptoms. · 20% Load

2–4 weeks 🦵 Knee — Mobility and activation

Restoring comfortable range of motion and reactivating the quadriceps and hip muscles becomes the primary focus. · 40% Load

4–10 weeks 🦵 Knee — Progressive strengthening

Resistance exercises targeting the quadriceps, hamstrings, and hip muscles progressively increase to rebuild functional strength. · 65% Load

10–16+ weeks 🦵 Knee — Return to full or sport-specific activity

Higher-load, plyometric, and sport-specific movements are reintroduced before an unrestricted return to demanding activity. · 90% Load

0–6 weeks 🩹 ACL — Early recovery and motion restoration

Reducing swelling, restoring full knee extension, and reactivating the quadriceps are the primary early goals following injury or surgery. · 15% Load

6–16 weeks 🩹 ACL — Strength and neuromuscular control

Progressive resistance training and balance exercises rebuild strength and control in preparation for higher-demand movement. · 45% Load

16–28 weeks 🩹 ACL — Advanced strengthening and running progression

Running, plyometric, and agility training are gradually introduced as strength and control continue to build toward pre-injury levels. · 70% Load

28–40+ weeks 🩹 ACL — Return-to-sport training and testing

Sport-specific drills and formal return-to-sport testing, including strength symmetry and hop performance, determine readiness for unrestricted activity. · 90% Load

0–1 weeks 🦶 Ankle & Foot — Protection and early motion

Brief protection alongside early gentle range-of-motion work aims to manage swelling while avoiding prolonged immobilization. · 15% Load

1–3 weeks 🦶 Ankle & Foot — Mobility and balance restoration

Ankle mobility exercises and early balance training begin to restore normal movement and proprioceptive control. · 40% Load

3–6 weeks 🦶 Ankle & Foot — Progressive strengthening

Calf and foot strengthening progressively increase to rebuild the capacity needed for walking, running, and cutting movements. · 65% Load

6–10+ weeks 🦶 Ankle & Foot — Return to sport or high-impact activity

Hopping, cutting, and sport-specific drills are reintroduced before an unrestricted return to demanding activity. · 90% Load

0–3 weeks ⚖️ Balance — Supported static balance

Basic standing balance tasks are practiced with support nearby, focusing on safety and correct technique. · 20% Load

3–6 weeks ⚖️ Balance — Unsupported static and light dynamic balance

Reduced reliance on external support and the introduction of light dynamic tasks such as weight shifting and stepping build initial confidence. · 45% Load

6–10 weeks ⚖️ Balance — Dynamic and multi-tasking balance

Walking with head turns, uneven surfaces, and simple dual-tasking challenges more closely reflect real-world balance demands. · 70% Load

10–16+ weeks ⚖️ Balance — Advanced and maintenance training

More challenging and unpredictable balance tasks are introduced, with many programs transitioning to ongoing maintenance practice beyond this point. · 90% Load

0–4 weeks 🧠 Post-Stroke — Acute and early rehabilitation

Rehabilitation typically begins as soon as medically stable, focusing on basic mobility, positioning, and preventing complications from inactivity. · 15% Load

4–12 weeks 🧠 Post-Stroke — Intensive inpatient or outpatient rehabilitation

Structured, often daily therapy sessions focus on task-specific practice to rebuild movement, strength, and functional independence. · 45% Load

12–26 weeks 🧠 Post-Stroke — Continued outpatient and community-based therapy

Therapy frequency often decreases while focus shifts toward higher-level functional goals, community reintegration, and continued task-specific practice. · 70% Load

26+ weeks 🧠 Post-Stroke — Long-term maintenance and community participation

Many stroke survivors continue some form of exercise or therapy long-term to maintain gains and, in some cases, continue making further improvement well beyond the first year. · 85% Load