You want to know things before meeting the therapist. Maybe read a few things like this:

https://www.physio-pedia.com/Rehabilitation_in_Sport

But ofc I agree with the others: listen to what your therapist recommends.

Like others have said. If you have injuries or body irregularities go to a medical professional. Do not trust some yahoo on the internet.

Go to physical therapy if your insurance covers it or you can afford it. They’re not omniscient but they do have some training and experience treating this stuff.

This is when you bite the bullet and talk to a trained professional.

I was at the Mayo Hospital’s own chronic pain rehabilitation clinic, and have all the PT exercises they had their patients all do if interested.

Basically any movement or prolonged pose becomes it’s own exercise.

“wall sit” might not be good for the ankle.

What you can do for your back, are exercises laying on your stomach, and then lifting and moving arms and legs. Up and down, can slow or faster, just holding them up isn’t easy either. You’ll figure out which poses tire and train which muscles. If you do it straight it’s more for those along your spin, if you spread your arms it’s more for the shoulders.

Side leg raises are probably another idea that shouldn’t put strain on your injuries.

The rest kind of depends how much you can even just stand. Maybe something involving Therabands?

I like doing chair yoga when I’m having severe flare ups! There’s some good youtube videos on it, and it’s safe for ankles and wrists!

Bicycling and water jogging are both great but the former is far more accessible. Flat pedals are better if you’re injured/recovering since you can adjust your foot positioning (if clipless aren’t dialed in right you’re kinda locked in and can exacerbate injury, and if you don’t unclip in time you fall over). Padded gloves to keep vibration from aggravating things. I was in a boot for 6 months from a gnarly stress fracture but my doc cleared me for biking and I basically lived on a bike.

Also range of motion, biking helps for that since you’re constantly articulating your ankles and loosening up the ‘rust’. Trace the alphabet with your toes a couple times a day to stay on the up and up.

Check with doc ofc, and might help to get bloodwork so see if you’re deficient in anything and also see if there’s some root cause if you’re injury prone. Turns out I had a vitamin D deficiency so I started taking a ton of D+K2, couple years later I got back into running and building up mileage pretty realistically and went couch to 50k in 8 months, before that I was always getting injured. Not saying it’s specifically that, could be lots of things or nothing, but in my case I found that thing out and the sky was the limit afterwords. It’d be cool if it was some overlooked thing like that for you

I do think you should consult with a physical therapist. That said, I think machines are going to help you a lot.

With inured wrists you could do a lot with a cable machine and a wrist attachment. You could use a pec dec machine and your forearms to work your chest.

For legs you could try leg curls and leg extensions if you can lift far enough away from your ankle.

Look into AthleanX. The guy who made it was a physical therapist for a MLB team, and everything in it is basically straight out of the PT manual.

Start with very low weight, and only move up when you can do 4 sets of 25 reps without any fatigue.

Catch