Programme
Shoulder programme
Six weeks of printable sheets and short videos, two pages and one video a week, with every exercise drawn and explained.
PDF · 12 pages · 6 videos
Exercise you can do at home.
Printable programmes and short videos for following along in your own kitchen. Keep them for good.
ProgrammeSteady on the stairs
Simple exercises done on a stair, at the worktop or sitting down, set out one sheet a week over four weeks.
PDF · 8 pages · 4 videos
BundleThe whole set
Both programmes and a walking sheet, together in one download.
PDF · 22 pages · 10 videos
About
Hi, I'm Murdo. I write exercise programmes you can follow at home.
I have been a physiotherapist for thirty years, the last twenty-two in a bright first-floor room in Inverness. I grew up in Dingwall, trained in Aberdeen and have been explaining the same exercises to people ever since.
Most of my day is describing an exercise and watching someone try it. The programmes put that on paper: one clear sheet a week, drawn and written so you can follow it in your kitchen, with a short video for each. The drawings on the mug and the tote are mine, done on walks when I should have been home.
The sheets are so clear that I did the whole first week without once opening the video.
Free letter
A free sheet, every other Friday
One printable sheet from the programmes and a short note from the room. 1,800 readers.
FAQ
Before you start
Still unsure which one is for you? Write to me and I'll answer myself.
Do I need any equipment?
A chair, a mat and a pair of resistance bands, or whatever you have to hand. The first page of each programme lists what it uses.
How do the programmes arrive?
After checkout you get an email with a link to the PDF sheets and the videos.
How long does each programme take?
Each week is two pages and one short video. Go at your own pace and take as long as you like.
Is this medical advice?
No. The programmes are general exercise sheets. They do not replace an assessment of your own body.
Do you see people in person?
Yes, in my room in Inverness, by inquiry. I describe what I am going to do before I do it, and you can stop at any point.
Can I print the sheets?
Yes. The PDF is laid out for A4, in colour or in black and white.