The MFR exercises I do at home are to help with my chronic neck pain. I use one of those big inflatable rubber balls and with feet on floor and carefully balanced I lean back with head hanging down and arms and shoulders back with hands placed flat on upper chest. It’s great for stretching the neck and upper shoulder muscles and fascia and also helps breathing. I can do it standing up also.(without the ball!) That is the only MFR exercise I do at home, for my hip problem I see an orthopedic P/T and do 5 different exercises at home. My husband sees a OP/T for his sciatica and incorporates both stretching and resistance exercises at home. There are a lot of good informative videos and articles on line; I am going to try to incorporate more for my neck after my next MFR session. Hope this helps. Helen