Gentle Rehab Routines: Back, Knee, Shoulder & Pregnancy
Voice-guided gentle routines with 3D demos and clear safety notes · free, no signup
See Gentle Rehab Routines: Back, Knee, Shoulder & Pregnancy in action
Gentle Rehab Routines: Back, Knee, Shoulder & Pregnancy
Choose lower back pain, knee care, neck and shoulders, or pregnancy and follow a gentle, voice-guided routine with a 3D human demonstrating each movement. Exercises use small, pain-free ranges and clear cues.
These are general routines, not treatment: stop if anything hurts, and check with your doctor or physiotherapist first, especially after surgery, with a diagnosed injury or during pregnancy.
Key features
4 areas, 9 routines
Back, knee, neck and shoulders, pregnancy.
3D human demos
Rotate to see the movement.
Voice guidance and timers
Both sides, breathing cues.
Clear safety notes
On every routine.
Logs your sessions
In the workout log.
How to use it
- Choose the area that matches your need.
- Pick a routine and read the safety note.
- Press Start guided routine.
- Move slowly, stay pain-free, and stop if it hurts.
Worked example
Example
Gentle Back Mobility: belly breathing, pelvic tilts, cat-cow, knee-to-chest and child's pose, about 6 minutes.
Who uses this tool
People with stiff backs or knees
Gentle daily movement.
Desk workers
Neck and shoulder relief.
Expecting mothers
Low-impact mobility after medical clearance.
Tips for the best results
- Move slowly and breathe.
- Do them daily for best results.
- Ask your clinician which ones suit you.
Common mistakes to avoid
- Pushing into pain.
- Skipping medical advice after surgery or injury.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
Will this cure my pain?
No. It is general gentle movement. See a clinician for diagnosis and treatment.
Is it free and private?
Yes. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.