Physiotherapy Exercises You Can Start at Home Today

5 minutes · 2 sets × 10 reps

Cat-Cow Stretch

A gentle spinal mobilization exercise that alternates between arching and rounding the back. This classic movement improves spinal flexibility, relieves tension in the back and neck, and is commonly used as a warm-up in physiotherapy programs.

5 minutes · 3 sets × 10 reps

Pelvic Tilt

A foundational core-stabilization exercise that targets the deep abdominal muscles and lower back. Pelvic tilts help activate the transverse abdominis and are a key starting exercise in lower back pain rehabilitation programs.

8 minutes · 3 sets × 8 reps each side

Bird-Dog Exercise

A core stability exercise that improves balance, coordination, and spinal control. The bird-dog strengthens the multifidus, erector spinae, and gluteal muscles while promoting proper spinal alignment during movement.

5 minutes · 3–5 holds × 30 seconds

Child's Pose Stretch

A restorative stretch that gently elongates the lower back, hips, and thighs. Child's pose is widely used in physiotherapy as a relaxation and decompression exercise for the lumbar spine.

Knee & Leg

4 exercises

10 minutes · 3 sets × 10 reps each leg

Straight Leg Raise

A fundamental quadriceps strengthening exercise commonly prescribed after knee surgery or injury. Straight leg raises target the quadriceps without placing stress on the knee joint, making them ideal for early-stage rehabilitation.

Intermediate Prevention & Rehabilitation

Wall Sit

8 minutes · 3 sets × 20–30 second holds

An isometric quadriceps strengthening exercise that builds endurance in the thigh muscles without dynamic knee movement. Wall sits are effective for knee rehabilitation, improving joint stability, and building functional leg strength.

5 minutes · 3 sets × 15 reps

Calf Raise

A lower leg strengthening exercise that targets the gastrocnemius and soleus muscles. Calf raises improve ankle stability, support knee function, and are essential in rehabilitation for Achilles tendinitis and ankle sprains.

8 minutes · 3 holds × 30 seconds each leg

Hamstring Stretch

A flexibility exercise targeting the hamstring muscles at the back of the thigh. Tight hamstrings contribute to lower back pain and knee problems. Regular stretching improves flexibility, reduces injury risk, and supports overall leg function.

Shoulder & Arm

3 exercises

5 minutes · 3 sets × 30 seconds each direction

Pendulum Exercise

A gentle shoulder mobility exercise used in early rehabilitation after shoulder surgery or injury. The pendulum uses gravity and gentle momentum to improve range of motion without placing stress on the healing structures.

5 minutes · 3 sets × 10 reps

Wall Finger Walk

A progressive shoulder mobility exercise where you walk your fingers up a wall to gradually increase overhead reach. This exercise is commonly used in frozen shoulder and post-surgical rehabilitation to restore full range of motion.

Intermediate Prevention & Rehabilitation

Shoulder External Rotation

8 minutes · 3 sets × 12 reps

A rotator cuff strengthening exercise that targets the infraspinatus and teres minor muscles. External rotation is essential for shoulder stability and is a key exercise in rotator cuff rehabilitation and injury prevention programs.

Head & Neck

3 exercises

5 minutes · 3 holds × 20 seconds each side

Neck Rotation Stretch

A gentle cervical mobility exercise that improves neck rotation range of motion. Regular neck rotation stretches help relieve stiffness from prolonged desk work and reduce tension headaches associated with cervical muscle tightness.

3 minutes · 3 sets × 10 reps

Chin Tuck

A postural correction exercise that strengthens the deep cervical flexors and corrects forward head posture. Chin tucks are one of the most prescribed exercises for text neck, cervicogenic headaches, and general neck pain from prolonged screen use.

5 minutes · 3 holds × 30 seconds each side

Upper Trapezius Stretch

A targeted stretch for the upper trapezius muscle, one of the most commonly tight muscles in desk workers. This stretch relieves shoulder and neck tension, reduces headache frequency, and improves cervical mobility.

Hip & Groin

3 exercises

6 minutes · 3 holds × 30 seconds each side

Hip Flexor Stretch

A standing or kneeling stretch that targets the iliopsoas and rectus femoris muscles. Tight hip flexors are extremely common in people who sit for long hours and contribute to lower back pain, anterior pelvic tilt, and hip dysfunction.

8 minutes · 3 sets × 15 reps each side

Clamshell Exercise

A hip strengthening exercise that targets the gluteus medius muscle. Strong gluteus medius muscles are essential for hip stability, proper walking mechanics, and preventing knee valgus. This exercise is fundamental in hip and knee rehabilitation.

8 minutes · 3 sets × 12 reps

Glute Bridge

A posterior chain strengthening exercise that activates the gluteus maximus, hamstrings, and core. Glute bridges are versatile – used for back pain relief, hip strengthening, post-surgery rehabilitation, and athletic performance improvement.

Hand & Wrist

2 exercises

5 minutes · 3 holds × 20 seconds each hand

Wrist Flexor Stretch

A stretch targeting the wrist flexor muscles on the inner forearm. This exercise is essential for preventing and managing carpal tunnel syndrome, repetitive strain injury, and wrist pain from prolonged keyboard and mouse use.

5 minutes · 3 sets × 10 reps each hand

Finger Tendon Glides

A series of finger positions that help the tendons glide smoothly through the carpal tunnel. Tendon gliding exercises are a key part of conservative treatment for carpal tunnel syndrome and trigger finger.

Neurological

2 exercises

5 minutes · 3 sets × 20 reps (10 each leg)

Seated Marching

A seated lower limb exercise that improves hip flexion strength, coordination, and cardiovascular fitness. Seated marching is commonly prescribed for stroke recovery patients, elderly individuals, and those with balance impairments who need a safe sitting exercise.

Intermediate Rehabilitation

Heel-Toe Walking

10 minutes · 3 sets × 20 steps

A balance and coordination exercise where you walk in a straight line placing the heel of one foot directly in front of the toes of the other. This exercise challenges the vestibular system and is used in rehabilitation for vertigo, stroke, and falls prevention.

Women's Health

2 exercises

5 minutes · 3 sets × 10 reps, 3 times daily

Kegel Exercise

A pelvic floor strengthening exercise that targets the muscles supporting the bladder, uterus, and bowel. Kegel exercises are the first-line treatment for urinary incontinence and pelvic floor dysfunction, and are also important during pregnancy and postpartum recovery.

5 minutes · 3 sets × 10 breaths

Diastasis Recti Breathing Exercise

A diaphragmatic breathing exercise combined with deep core activation, specifically designed for postpartum recovery of diastasis recti (abdominal separation). This gentle exercise helps reconnect the deep core muscles and begin the healing process.

Systemic & General

2 exercises

10 minutes · 5–10 minutes continuous

Diaphragmatic Breathing

A foundational breathing exercise that trains proper use of the diaphragm for efficient breathing. Diaphragmatic breathing reduces stress, lowers blood pressure, improves core stability, and is essential in post-COVID rehabilitation and chronic pain management.

5 minutes · 3 sets × 20 reps each foot

Ankle Pumps

A simple but effective exercise that involves repeatedly flexing and pointing the foot at the ankle. Ankle pumps improve circulation, prevent blood clots after surgery, reduce swelling, and are one of the first exercises prescribed after lower limb surgery or prolonged bed rest.