HomeProtocol: Home Exercises

Warm up before the walk, the golf round or the pickleball match. Run a ten-minute morning routine. And when your physical therapist hands you a plan, load it into the same player with one code. HomeProtocol is the home-exercise app of Cape Concierge PT, a Cape Cod physical-therapy practice. Free to use, no account, nothing for sale. WARM UP FOR THE THING YOU ARE ABOUT TO DO Short routines written by the practice's physical therapists for the ways people on the Cape actually move: walking (the beach, the bike path), golf, pickleball, garden and yard work, cycling, paddling, stairs and hills. A few minutes before you start, so the first hole or the first game is not the warm-up. MORNING TEN One ten-minute mobility routine for the days when you will only do one thing. BREAKS A short desk break, a break for the long drive, and one for after a long sit. BALANCE PRACTICE Timed single-leg…