RJP ROUTINE
Full-body mobility
Six-movement mobility chart
Your existing RJP routine, re-typeset with clear navy headings and yellow accents and space between movements. Suitability and dosage need Richard’s review.
Download PDFYour movement librarySmall steps.
Small steps.
Useful support.
Printable charts to discuss with Richard, a simple weekly planner and direct links to trusted NHS information. No sign-up needed.
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Start with what is right for you. These general resources do not diagnose a condition or replace your personal plan. The branded exercise charts are clinical review copies until Richard has checked and approved them. NHS references are not NHS endorsement. Read the exercise safety guidance.
6 resources
PLANNER
My movement plan
Your weekly movement planner
Record the activities agreed at your appointment, track your week and bring questions to your next review.
Download PDFNHS-REFERENCED
Strength & confidence
Everyday strength chart
A clear reference for sit-to-stand, supported mini-squats and heel raises, with space for your agreed amount.
Download PDFNHS-REFERENCED
Neck & shoulders
Neck & shoulder movement
Gentle movement examples with clear precautions and links to the original NHS inform instructions.
Download PDFNHS-REFERENCED
Knee movement
Knee movement chart
Two movement examples and a place to note your response. Not a replacement for post-surgical advice.
Download PDFNHS GUIDANCE
Back care
Back pain & staying active
Read the NHS guidance on common back pain, staying active and symptoms that need medical help. This opens the original NHS page.
Read NHS guidanceWhen to pause: Stop if an exercise causes new pain, worsens your symptoms or makes you feel unwell. Seek advice before continuing. Follow your clinical team’s instructions after surgery or for a diagnosed condition. Do not use these downloads for an urgent medical problem.
Go straight to the sourceTrusted information.
Trusted information.
Clearly signposted.
These links take you to the original NHS or NHS inform pages, including their full instructions, precautions and videos. They are not substitutes for individual assessment.
Strength exercisesNHS · nhs.uk
Balance exercisesNHS · nhs.uk
Neck movementNHS inform · NHS Scotland
Shoulder movementNHS inform · NHS Scotland
Knee movementNHS inform · NHS Scotland
Back pain guidanceNHS · nhs.uk
Source links checked on 10 November 2026. About the sources and review status.