https://www.kinetrue.com/blog/ Guides on home exercise, camera-guided sessions, and remote therapeutic monitoring for patients and physical therapists. en-us Wed, 14 Oct 2026 12:00:00 GMT https://www.kinetrue.com/blog/warm-up-before-home-exercises/ https://www.kinetrue.com/blog/warm-up-before-home-exercises/ Wed, 14 Oct 2026 12:00:00 GMT For patients What a short warm-up changes in muscles, joints and nerves, what trials say about injury risk, and a two to five minute routine to use before rehab exercises. https://www.kinetrue.com/blog/thoracic-extension-foam-roller/ https://www.kinetrue.com/blog/thoracic-extension-foam-roller/ Wed, 14 Oct 2026 12:00:00 GMT For patients How thoracic extension over a foam roller frees a stiff upper back, why that matters for neck and shoulder pain, the right setup and reps, and who should ask first. https://www.kinetrue.com/blog/terminal-knee-extension-band/ https://www.kinetrue.com/blog/terminal-knee-extension-band/ Wed, 14 Oct 2026 12:00:00 GMT For patients How to do a standing terminal knee extension with a band, why the last degrees of straightening matter after ACL surgery or a knee replacement, and how to progress. https://www.kinetrue.com/blog/tennis-elbow-eccentric-wrist-exercises/ https://www.kinetrue.com/blog/tennis-elbow-eccentric-wrist-exercises/ Wed, 14 Oct 2026 12:00:00 GMT For patients Why tennis elbow responds to slow eccentric loading, how to do the Tyler twist with a rubber bar or the dumbbell version, and how often to do it. https://www.kinetrue.com/blog/sciatic-nerve-glides-leg-pain/ https://www.kinetrue.com/blog/sciatic-nerve-glides-leg-pain/ Wed, 14 Oct 2026 12:00:00 GMT For patients How a sciatic nerve glide differs from a hamstring stretch, why therapists start with sliders, what reviews say, and how to do the seated slump glide safely. https://www.kinetrue.com/blog/rpe-reps-in-reserve-home-exercise-load/ https://www.kinetrue.com/blog/rpe-reps-in-reserve-home-exercise-load/ Wed, 14 Oct 2026 12:00:00 GMT For therapists How therapists set home exercise intensity with RPE and reps in reserve instead of percent of 1RM: the scale, where estimates go wrong, and how to progress load. https://www.kinetrue.com/blog/prone-y-t-raises-lower-trapezius/ https://www.kinetrue.com/blog/prone-y-t-raises-lower-trapezius/ Wed, 14 Oct 2026 12:00:00 GMT For patients Prone Y and T raises target the lower and middle trapezius, which rotate the shoulder blade upward. What EMG studies show, how to set up, and how to progress. https://www.kinetrue.com/blog/pelvic-tilts-low-back-pain/ https://www.kinetrue.com/blog/pelvic-tilts-low-back-pain/ Wed, 14 Oct 2026 12:00:00 GMT For patients How to do a posterior pelvic tilt lying down after a back flare-up or in pregnancy, what it trains, what guidelines say about early movement, and when to progress. https://www.kinetrue.com/blog/lateral-band-walks-hip-strength/ https://www.kinetrue.com/blog/lateral-band-walks-hip-strength/ Wed, 14 Oct 2026 12:00:00 GMT For patients Why monster walks follow floor exercises, what EMG studies say about band position at the knees, ankles or feet, the trailing-foot mistake, and how to progress. https://www.kinetrue.com/blog/figure-four-piriformis-stretch/ https://www.kinetrue.com/blog/figure-four-piriformis-stretch/ Wed, 14 Oct 2026 12:00:00 GMT For patients How to do the figure-four stretch lying down or in a chair, how long to hold it, what the piriformis actually does, and when buttock pain needs assessment first. https://www.kinetrue.com/blog/wall-push-ups-shoulder-stability/ https://www.kinetrue.com/blog/wall-push-ups-shoulder-stability/ Mon, 12 Oct 2026 12:00:00 GMT For patients Why wall push-ups come early in shoulder rehab, what the serratus anterior does, how to add the plus, keep elbows near 45 degrees, and progress to the floor. https://www.kinetrue.com/blog/reverse-lunges-knee-friendly/ https://www.kinetrue.com/blog/reverse-lunges-knee-friendly/ Mon, 12 Oct 2026 12:00:00 GMT For patients Why the reverse lunge loads the kneecap less than the forward lunge, which muscles it works, how to keep the front knee tracking well, and how to progress. https://www.kinetrue.com/blog/quad-sets-after-knee-surgery/ https://www.kinetrue.com/blog/quad-sets-after-knee-surgery/ Mon, 12 Oct 2026 12:00:00 GMT For patients Why quad sets are the first exercise after knee surgery, how to do one, hold and rep guidance from hospital protocols, the towel variation, and common mistakes. https://www.kinetrue.com/blog/plank-benefits-progressions/ https://www.kinetrue.com/blog/plank-benefits-progressions/ Mon, 12 Oct 2026 12:00:00 GMT For patients What a plank really trains, how long to hold it, knee and incline regressions, long-lever and side plank progressions, and the form errors that load the lower back. https://www.kinetrue.com/blog/pendulum-exercises-stiff-shoulder/ https://www.kinetrue.com/blog/pendulum-exercises-stiff-shoulder/ Mon, 12 Oct 2026 12:00:00 GMT For patients How Codman's pendulum exercises help after rotator cuff surgery and in frozen shoulder, what EMG studies show about cuff effort, and the mistake to avoid. https://www.kinetrue.com/blog/mini-squats-knee-osteoarthritis/ https://www.kinetrue.com/blog/mini-squats-knee-osteoarthritis/ Mon, 12 Oct 2026 12:00:00 GMT For patients Why therapists start knee osteoarthritis rehab with a shallow squat, what research says about depth and kneecap load, the muscles worked, and how to progress. https://www.kinetrue.com/blog/hip-hinge-safe-lifting/ https://www.kinetrue.com/blog/hip-hinge-safe-lifting/ Mon, 12 Oct 2026 12:00:00 GMT For patients Learn the hip hinge with the dowel drill, which muscles it trains, what research says about lifting technique and back pain, and how to progress to a kettlebell. https://www.kinetrue.com/blog/eccentric-exercise-tendon-pain-dosing/ https://www.kinetrue.com/blog/eccentric-exercise-tendon-pain-dosing/ Mon, 12 Oct 2026 12:00:00 GMT For therapists How the Alfredson protocol, decline squats and heavy slow resistance compare for Achilles and patellar tendinopathy, how to dose by pain, and how to check the dose. https://www.kinetrue.com/blog/chin-tucks-neck-pain/ https://www.kinetrue.com/blog/chin-tucks-neck-pain/ Mon, 12 Oct 2026 12:00:00 GMT For patients How chin tucks retrain the deep neck flexors, why those muscles switch off with neck pain, how to do the nod lying and sitting, hold times, and common mistakes. https://www.kinetrue.com/blog/cat-cow-stiff-back/ https://www.kinetrue.com/blog/cat-cow-stiff-back/ Mon, 12 Oct 2026 12:00:00 GMT For patients Cat-cow is a gentle spinal mobility movement for morning stiffness and warm-ups. How to breathe with it, how many reps, and who should keep the range small.