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 stance and heel-to-toe, logged as plain seconds on your phone. No norms, no score, no verdict: the number is for you and your PT to talk about. THE BASICS The practice's foundation moves, each explained in plain words: where your feet go, what to feel, when to stop. A PLAYER THAT RUNS THE ROUTINE FOR YOU One move at a time, in big type, with the cues always on screen and the practice's own video where a move has been filmed. A rep counter or a hold timer for every move, a rest beat, then it advances on its own. Pause or skip whenever you like. Far View sets everything in extra-large type for reading from the floor. YOUR PT'S PLAN, IN THE SAME PLAYER Your physical therapist writes your plan and hands you an eight-character code. Enter it once and the plan loads: today's moves first, in your PT's order, run by the same player. A second code, from a later visit, adds a second plan beside the first, each with its own Today and its own reminder. Mark each one done with a tap. If one hurt, say so with one tap and an optional 0 to 10; the note stays on your phone, next to the move, for your next visit. Codes have an end date, but your plan stays readable for a few days past it, and one tap asks the practice for more time. Save your plan as a PDF for the fridge or for whoever is helping you. ON YOUR PHONE, NOT IN A CLOUD A calendar of what you did and when, rendered gently, with no shame attached. A reminder for the routine you choose at the hour you pick ("Morning ten at 8:00"), scheduled on the phone, off until you turn it on. Notes for your next visit, a plain list. The Everyday routines ship inside the app, so all of it works offline. PRIVACY, IN PLAIN LANGUAGE • No account, so there is nothing to sign up for and nothing to delete • No advertising, no analytics, no tracking of any kind • Your calendar, balance seconds, hurt notes, visit notes and reminder stay on your phone • Without a code, nothing about you leaves the phone. With one, the app sends the practice's server exactly two things: your code, to fetch your plan, and a random per-install identifier that keeps a code from being passed around endlessly. Neither says who you are. • No health records, no medical history, nothing to breach NOT MEDICAL ADVICE HomeProtocol is not a medical device. It does not diagnose anything and it gives no medical advice; the Everyday routines are general conditioning, and your plan is whatever your PT wrote for you. Check with your physical therapist or your doctor before starting anything new, stop if something feels wrong, and call emergency services in an emergency. The program is written by Cape Concierge PT, physical therapy wherever you are on Cape Cod. The app is built, published and supported by Tatzel Labs LLC. Questions? Email [email protected].