Physical Therapy TimerFree physical therapy timer for timing exercise reps and rest cycles. Configurable hold and rest durations for rehabilitation exercises. Start instantly.Frequently asked questionsHow long should I hold a physical therapy stretch?Most physiotherapy protocols prescribe holds of 20-30 seconds for muscle lengthening stretches, and 10-20 seconds for strengthening exercises at end range. Your therapist will specify exact durations — use this timer to enforce them precisely rather than estimating.How many repetitions should I do for PT exercises?Standard PT protocols typically prescribe 10-15 repetitions, 2-3 sets, with rest between sets. Your physiotherapist will specify your individual prescription based on your condition, pain levels, and recovery stage.Why is precise timing important for physical therapy?Research shows that isometric hold duration directly affects therapeutic outcomes. Holding for 20 seconds versus 10 seconds produces measurably different tissue responses. Consistent timing also makes progress trackable — if you held for 20 seconds in week 1 and 30 seconds in week 4, that quantifies improvement.Can I use this for balance exercises?Yes — single-leg stance, tandem stance, and foam pad balance exercises are typically timed for 20-30 seconds. Start the timer, adopt the balance position, and hold until the alarm sounds. This is more objective than counting in your head.What is the rest period between PT exercise sets?For most rehabilitation exercises, rest 30-90 seconds between sets. Strengthening exercises generally require longer rest (60-90 seconds) than mobility exercises (30-45 seconds). Your therapist will prescribe the appropriate rest duration.