Timers for rehab exercises, stretching, screen breaks and contrast therapy. These structure the clock only — follow your clinician's guidance on what to do and for how long.
Six prescribed exercises at 45 seconds each with an equal 45-second rest, run twice. Adjust the work and rest to match what your therapist gave you.
Eight 30-second holds through the major muscle groups with 10 seconds to change position. Repeat once per side.
The 20-20-20 rule for eye strain: every 20 minutes of screen time, look at something 20 feet away for 20 seconds. Six cycles covers a two-hour stretch of work.
Alternating cold and warm phases — 1 minute cold, 3 minutes warm — for four cycles. Use the timings your clinician recommends.
Five balance holds at 30 seconds a side with 15 seconds to switch. Keep a chair or wall within reach.
Five rounds of 3 minutes brisk and 2 minutes easy, with a warm-up and cool-down either side. A gentle way to build walking tolerance.
