Rehab programs you can actually follow
Rehab programs you can actually follow
Created by a licensed physiotherapist with years of clinical experience treating back, shoulder and sports injuries
Each program includes simple step-by-step exercises, video demonstrations and clear progression.
No guesswork. Just structured rehab you can do at home.
Who is this for?
If you have pain in your back, shoulder, knee or other joints and are not sure what to do next, this is for you.
Maybe you’ve tried resting, stretching or random exercises online without real progress. Or you simply want a structured plan you can follow without overthinking.
These programs are made for people who want a simple and safe way to start training again — without needing a clinic, equipment or complicated instructions.
Video and PDF
All programs are available as downloadable PDF guides and include clear video demonstrations for many of the exercises, making them easy to follow and use.
Created by a licensed physiotherapist with years of clinical experience treating real patients.
Exercise Programs
All the rehabilitation you need
I’m Toralf Wollkert-Thomassen, a physiotherapist and chiropractor. This dual qualification represents an extensive and uncommon clinical education. I have worked in clinical practice since 2004 and have extensive experience treating musculoskeletal conditions.
In parallel, I have been involved in CrossFit both as an athlete and coach since 2008. Together with a team of physiotherapists, we develop structured exercise programs based on clinical experience, biomechanics, and long-term rehabilitation principles.
The website is updated regularly with new program variations. Rehabilitation approaches and training concepts are continuously reviewed and included when they are considered effective
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“The exercises helped me tremendously at the beginning of my frozen shoulder. The instructions were clear, and my pain improved quickly!”
– Anna K.
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“The digital program was easy to follow and gave me control over my stiffness. Very satisfied!”
– Jens T.