Frequently Asked Questions
Virtual tour on Effects of Physiotherapy & Osteopathy in recovery of Patients (FREQUENTLY ASKED QUESTIONS)
EXERCISE PLATTER
The following exercises can help you in increasing your abilities to fight pain and dysfunction in your musculoskeletal system. But since every individual is different so, please do this exercise only when prescribed by your Physiotherapist/ osteopath.
Some soreness and increase in pain is likely to come for the first few days after you start some of these exercises however no exercise should be painful while doing the exercise. If pain increases during the exercise itself, please consult your doctor again.
Exercise 01 – Knee to chest
Purpose – to decrease back curve/ spondylolisthesis/ canal stenosis
Lie on your back with knees bent. Keep your head on the floor. Pull both knees towards the chest till you get a mild stretch in the back – hold for 10 secs.
Repeat it 5-6 times in a set. Repeat the entire set morning and evening.
Exercise 02 -Cat and camel
Purpose – to decrease back stiffness
Adopt all four positions by placing weight on your hands and knees. Slowly arch your back, by pulling your abdomen up towards your spine. Then slowly allow your back and abdomen to sag towards the floor. Return to the starting position.
Repeat it 5-6 times in a set. Repeat the entire set morning and evening.
Exercise 03- Bridging
Purpose – To increase trunk stability and strengthen hip muscles.
Lie on your back with your knees bent as shown. Keep your head on the floor, and tighten your abdominal and hip muscles. Then raise your hips up towards the roof to form a straight line from your thighs to your shoulders. Try to hold this position for 15-20 secs while breathing normally. Return to the starting position and repeat.
Start with 5-6 repetitions each day and gradually work up to 20.
Exercise 04- Planks
Purpose – to improve back core, back pain
Begin by going in a push-up position. Now rest body weight on your forearms and not on your palms. Lift your stomach up so that your body should form a straight line from head to ankle. Hold your abdominals tight and hold the position till you feel start feeling a little weak or shaky. Relax for 30 secs. Repeat it two-three times and try to slowly increase the time in the next few days. If unable and especially females can start with position two i.e., on palms and knees and then progress to this.
Exercise 05- Back Extension exercises
Purpose – Back pain, Disc pain
Begin by lying on your stomach. Now rest body weight on your forearms and not on your palms. Lift your upper back up so as your body arches up. Hold this position for 10-15 secs. Relax. Repeat it three times and do it two-four times a day.
Exercise 06- Core exercises
Purpose – back pain/ Disc pain/core
Begin by lying on your back. In draw your umbilicus towards your spine gently and lightly, hold them in this position but ensure that you keep on breathing normally. Holding this position straighten one leg and bring it back. Relax the abdominals and repeat the same with the other leg Repeat it 5-6 times alternatively with both legs and do it two-four times a day.
Exercise 07- Quadratus lumborum stretch
Purpose – to decrease back pain
In standing perform a side stretch. Take the affected side leg behind and cross it back behind the other leg. Bring the same side hand over your head. Keep your thighs back and then slightly bend forwards so as to lean to the side till you feel a very gentle stretch.
Hold for at least 30 secs. Return to the starting position and repeat it three times. And do it two times a day.
Exercise 08- TFL stretches
Purpose – back pain / hip pain / knee pain/ patellar dysfunction/ trochanteric pain
Stand at about half a meter next to a wall with the affected leg towards the wall.
Cross over the unaffected leg in front lean very little backward and push both your hips towards the wall till you feel a mild stretch on the outer side of your thigh of the affected side.
Rotate the foot of the stretched leg, slightly toward the wall.
Hold for at least 30 secs. Repeat it three times. And do it two times a day.
Exercise 09- Hip flexors stretch
Purpose – to decrease lumber curve /anterior pelvic tilt and back pain.
In a standing position with the affected leg behind take the non-effected leg in front and bend the front leg as you lean with your hands on the front knee. Keep the affected back leg straight. Keep on bending the front knee till you feel a very gentle stretch in the front side of the affected hip.
Hold for at least 30 secs. Repeat it three times. And do it two times a day.
Exercise 10- Adductors stretch
Purpose – To decrease knee and groin dysfunction
In a sitting position with legs semi folded perform this stretch. Take both ankles in front of you and join the feet together. Now place both the hands-on your knees. Press the knees outwards till you feel a very gentle stretch on the inside of the thigh.
Hold for at least 30 secs. Repeat it three times. And do it two times a day.
Exercise 11- Calf stretch
Purpose – To decrease knee and ankle dysfunction.
In a standing position with the affected leg behind and
taking the support from the wall in front perform this
stretch. Take the non-effected leg in front and bend
this front leg as you lean with your hands on the wall.
Keep the affected back leg straight and do not allow
the back leg’s heel to rise from the ground. Keep on
bending the front knee till you feel a very gentle
stretch in the affected leg calf.
Hold for at least 30 secs. Repeat it three times.
And do it two times a day
Exercise 12-Gluteal stretches.
Purpose – To improve back and hip pain
Lie on your back with knees bent. Keep your head on the floor. Pull one knee towards the
umbilicus till you get a mild stretch in the hip – hold for 10 secs.
Hold for at least 30 secs. Repeat it three times. And do it two times a day.
Exercise 13 -VMO activation
Purpose – To improve knee core strength in arthritis
Lie on your back with knees bent. Keep your head
on the floor. Place a hard 7-8 inches plastic ball
between your knees. Press the ball inwards with
both the knees. Lift one leg straight controlling the
ball with both the knees, relax then do with the
opposite one.
Repeat it 10-12 times. And do it two times a day.
Exercise 14- Hamstring stretch
Purpose – To improve back and knee pain /posterior pelvic tilt.
Stand on the edge of a bed. place the affected leg at the side of the
bed while the other leg is resting on the floor. Make the affected
leg straight at the knee.
Bend forward at the hip, keeping the spine straight. Try to keep the
leg on the bed as straight as possible without pain till you feel the
stretch in the back of the thigh. Hold for at least 30 secs.,
Repeat it three times. And do it two times a day.
EXERCISE 15- GLUTEUS MEDIUS CLAMPS
Lie on your side with knees bent and placed on one another. Your lower arm
supports the head, and the other is on the pelvis. Lift the top knee away from
the bottom knee while keeping the ankles together, and go as far as you can
without moving your pelvis. Return to the start position. Repeat it 6-8 times
and in 3 sets. Roll over and do the other side and repeat the same
EXERCISE 16- TFL RELEASES
Purpose –Back pain/hip pain/knee pain/ patellar dysfunction/trochanteric Pain
Lie on the affected side. Place a foam roller below the outer side of your
affected thigh. And your other leg is positioned in front for support. Roll
over the TFL muscle in an up and down motion. Maintain your abdominal
muscles tight. Repeat it for 2-3 mins. And do it two times a day.
EXERCISE 17- QUADRICEP ACTIVATION
Purpose – Knee pain
Begin by lying on the back and placing a small pillow under your
knee. Now press your knee gently into the pillow and hold this
position for 5 secs. Repeat it 6-8 times and in 3 sets. Do the other side and repeat the same.
EXERCISE 18- QUADRICEP STRETCH
Purpose – To decrease knee pain /patellar dysfunction
In a kneeling position on folded knees, perform this stretch. Place both hands behind your hips. If you feel painful tightness in the thighs, you can just start with kneel sitting and, over a few days trying to achieve this. In both cases, tilt your back only that much until you feel a gentle stretch in the front of your thighs. Hold for at least 30 secs., Repeat it three times. And do it two times a day.
EXERCISE 19 – PLANTER FASCIA RELEASES
Purpose – Heel pain/ foot pain/ plantar fasciitis
Sit on a stool or chair. Place a foam roller below the foot. Roll over the roller in a back- and-forth motion with moderate pressure to feel slight discomfort. But do not take the roller to the painful point in the heel; instead, move it only in front of it. Repeat it for 2-3 mins. And do it two times a day.
EXERCISE 20-PECTORAL STRETCHES
Purpose – To improve neck and shoulder pain
Stand near an open doorway. Place each arm up to the side of the doorway, bent at the elbow and with palms forward. Rest your palms on the sides of the doorway.
Slowly step forward with one foot and then the other, and take your body forward
till you feel the stretch in your shoulders and chest. Stand upright and don’t lean
forward.Hold for at least 30 secs. Repeat it three times. And do it two times a day.
EXERCISE 21- MIDDLE AND LOWER TRAPEZIUS ACTIVATION
Purpose – To improve neck, upper back, shoulder pain, lateral scapula, and increased kyphosis
Lie on the bed on your stomach Take the arms above the shoulder. Lift slightly so the only paper can pass between the elbow and table and hold for 5-6 secs. Repeat it 10- 12 times. And do it two times a day. Place the hands behind the neck. Lift slightly so the only paper can pass between the elbow and table and hold for 5-6 secs. Repeat it 10-12 times. And do it two times a day.
EXERCISE 22-SERRATUS ANTERIOR ACTIVATION
Purpose – to improve upper back, shoulder pain, retracted
scapula, and military back
Lie on the bed on your back. Take the arm above the shoulder
to touch the wall behind. With your hand, push on the wall
slightly to activate the muscle and hold for 5-6 secs. Repeat it
10-12 times. And do it two times a day
EXERCISE 23- CHIN TUCKS
Purpose – Neck pain, forward head posture
Start with standing in front of a wall while focusing your vision on a specific
point. Then, slowly move your head horizontally to fuck your chin and slide
backwards on your neck. Finally, you can place fingers on your chin to help
with the movement.
Repeat for about 5-10 repetitions. And do it two times a day.
EXERCISE 24-HEAD NODS
Purpose – Neck pain / neck core
Start with standing in front of a wall, draw your head back and do gentle
nods as we do on confirming yes.
Repeat for about 10-15 repetitions. And do it two times a day.
EXERCISE 25- NECK STRETCHES
Purpose – Neck pain/neck stiffness
The starting position is sitting upright with your back straight
Bend your head to one side while breathing out. Hold the end position for
5 seconds. Go as far as you can without bringing on pain or till you get a
mild stretch. Breathe in as you bring your neck back to neutral. Do the same
on the opposite side and repeat the movement 5-10 times in each
direction.
Turn your head in one direction while breathing out. Hold the end position
for 5 seconds. Go as far as you can without bringing on pain or till you get
a mild stretch. Breathe in as you bring your neck back to neutral. Do the
same on the opposite side and repeat the movement 5-10 times in each
direction.
Bend your head forwards while breathing out and with your chin drawn
backwards. Hold the end position for 5 seconds. Go as far as you can
without bringing on pain or till you get a mild stretch. Breathe in as you
bring your neck back to neutral. Do the same backward and repeat the
movement 5-10 times in each direction.
EXERCISE 26- THORACIC EXTENSION
Purpose – Neck pain / upper back pain / increased kyphosis.
Lie on your back with your knees bent. Keep a firm roll (foam
roller/rolled towel) on the floor. Place your middle back, i.e., area
of pain, on the roll, and drop your back and neck towards the
floor. Till you feel a mild stretch in the front part of the body-Hold
for 10-15 secs. Repeat it three times. And do it two times a day.
EXERCISE 27-SCALENE RELEASES
Purpose – Neck pain/ arm pain
The starting position is standing or sitting upright and relaxed. Take a tennis ball and place it on the side of the neck and not in front of it.
Bend your head upwards towards the roof and then towards the opposite side so that the
opposite ear moves towards the shoulder (Mild stretch should be felt on the affected side of the neck) and move the ball up and down with moderate pressure
Repeat for 2-3 mins and repeat the entire exercise regularly through the day and do both sides.
EXERCISE 28- SCM RELEASES
Purpose – Neck pain/ eye area pain/ dry cough / headache
The starting position is standing or sitting upright and relaxed. Place your middle three fingers on the side of the neck and not in front of it Bend your head backwards and then towards the opposite side so that the opposite ear moves towards the shoulder (Mild stretch should be felt on the affected side of the neck) and massage with your fingers with moderate pressure using 1-2 drops of moisturiser. The massage should be in the direction of pain.
Repeat for 2-3 mins, repeat the entire exercise throughout the day, and do both sides.
EXERCISE 29- GLUTEUS MAXIMUM STRENGTHENING
Purpose – Hip pain/back pain/week glutes/coccyx dysfunction
Begin by lying on your stomach and placing a pillow under your stomach.
Now bend one of your knees and lift the thigh slightly without arching your
back. Hold this position for 5-10 secs. Repeat 6-8 times and in 3 sets. Do
the other side and repeat the same.
EXERCISE 30- TENNIS ELBOW EXERCISES
Purpose – Tennis elbow pain
Stand at a corner wall or doorway. Bend your affected elbow and place its outer side at the end of the wall or doorway. To avoid discomfort. You can also place a towel between the wall and the elbow. The upper arm is sandwiched next to the body’s side and against the wall. Apply an outward force to the forearm with the uninvolved hand. While maintaining this outward pressure, extend your wrist with a fist made by hand; if painful, alter the direction of the push by the other hand slightly.
Once no pain is felt, have 6 to 10 repetitions, 3-5 times daily.