12 Safe Home Exercises for Physiotherapy: Self-Care Routines for Common Conditions

12 Safe Home Exercises for Physiotherapy Self-Care

A consistent home exercise program is the cornerstone of successful recovery. These 12 exercises target the most common conditions.

For Back Pain (4 Exercises)

1. Pelvic Tilts

Lie on back, knees bent. Flatten lower back against floor by tilting pelvis. Hold 5 sec. 3x15.

2. Knee-to-Chest Stretch

Pull one knee toward chest. Hold 20-30 sec. 3x each side.

3. Cat-Cow Stretch

On hands and knees, alternate arching back up and sagging down. 15 reps.

4. Bird Dog

On hands and knees, extend one arm forward and opposite leg back. Hold 5 sec. 3x10 each side.

For Neck & Shoulder (4 Exercises)

5. Chin Tucks

Draw chin straight back (double chin). Hold 5 sec. 3x15.

6. Upper Trapezius Stretch

Tilt ear toward shoulder, gently assist. Hold 30 sec. 3x each side.

7. Scapular Retraction

Squeeze shoulder blades together and down. Hold 5 sec. 3x15.

8. Doorway Pec Stretch

Forearms on doorframe, step forward until chest stretch. Hold 30 sec. 3x.

For Knee & Lower Limb (4 Exercises)

9. Straight Leg Raises

Lie on back, lift straight leg 12 inches. Hold 3 sec. 3x15 each leg.

10. Mini Squats

Bend knees to 30 degrees, weight on heels. 3x12.

11. Heel Slides

Lie on back, slide heel toward buttocks bending knee. 3x15 each leg.

12. Standing Calf Raises

Rise on toes holding counter for balance. Hold 2 sec. 3x20.