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Exercise Library

Physiotherapy Exercise Videos

Professional exercise demonstrations and guidance for effective home rehabilitation and pain management.

Important Safety Notice

These exercises are for educational purposes only. Always consult with a qualified physiotherapist before starting any exercise program. Stop immediately if you experience pain or discomfort. For personalized treatment, contact Allwin Physiotherapy Clinic.

Exercise Categories

Beginner
5-10 minutes
Cat-Cow Stretch for Lower Back Pain
Gentle spinal mobility exercise to relieve lower back tension and improve flexibility.

Benefits:

Reduces back stiffness
Improves spinal mobility
Relieves muscle tension

Instructions:

  1. 1.Start on hands and knees in tabletop position
  2. 2.Arch your back and look up (Cow pose)
  3. 3.Round your spine toward ceiling (Cat pose)
  4. 4.Repeat slowly 10-15 times

Precautions:

Avoid if you have severe back injury
Move slowly and gently
Stop if pain increases
Beginner
3-5 minutes
Neck Rolls for Cervical Stiffness
Gentle neck mobility exercise to reduce stiffness and improve range of motion.

Benefits:

Reduces neck stiffness
Improves mobility
Relieves tension headaches

Instructions:

  1. 1.Sit or stand with good posture
  2. 2.Slowly drop ear to shoulder
  3. 3.Gently roll head forward and to other side
  4. 4.Complete 5 slow circles each direction

Precautions:

Avoid if you have neck injury
Move very slowly
Don't force the movement
Beginner
5-8 minutes
Wall Push-Ups for Shoulder Strength
Modified push-ups to strengthen shoulder and chest muscles safely.

Benefits:

Strengthens shoulders
Improves posture
Builds upper body strength

Instructions:

  1. 1.Stand arm's length from wall
  2. 2.Place palms flat against wall at shoulder height
  3. 3.Lean in toward wall, then push back
  4. 4.Repeat 10-15 times for 2-3 sets

Precautions:

Keep core engaged
Don't hold breath
Progress gradually
Beginner
5-10 minutes
Knee to Chest Stretch
Gentle stretch to relieve lower back pain and hip tightness.

Benefits:

Stretches lower back
Relieves hip tension
Improves flexibility

Instructions:

  1. 1.Lie on your back with knees bent
  2. 2.Bring one knee toward chest
  3. 3.Hold for 20-30 seconds
  4. 4.Repeat with other leg

Precautions:

Move gently
Don't pull too hard
Keep other foot flat on floor
Beginner
5-8 minutes
Seated Spinal Twist
Gentle spinal rotation to improve mobility and reduce stiffness.

Benefits:

Improves spinal rotation
Reduces stiffness
Helps digestion

Instructions:

  1. 1.Sit tall with feet flat on floor
  2. 2.Place right hand on left knee
  3. 3.Gently twist to the left
  4. 4.Hold 20-30 seconds, repeat other side

Precautions:

Keep spine straight
Twist gently
Don't force the movement
Intermediate
8-10 minutes
Straight Leg Raises for Knee Strength
Strengthening exercise for quadriceps muscles to support knee joint.

Benefits:

Strengthens quadriceps
Supports knee joint
Improves stability

Instructions:

  1. 1.Lie on back with one knee bent
  2. 2.Keep other leg straight
  3. 3.Lift straight leg 6 inches off ground
  4. 4.Hold 5 seconds, lower slowly

Precautions:

Don't arch your back
Keep movements controlled
Start with few repetitions
Beginner
3-5 minutes
Doorway Chest Stretch
Stretch to counteract forward head posture and rounded shoulders.

Benefits:

Opens chest muscles
Improves posture
Reduces shoulder tension

Instructions:

  1. 1.Stand in doorway with arm against frame
  2. 2.Step forward gently
  3. 3.Feel stretch across chest
  4. 4.Hold 30 seconds each arm

Precautions:

Don't overstretch
Keep core engaged
Breathe normally
Intermediate
5-10 minutes
Bridge Exercise for Core Strength
Strengthening exercise for glutes, hamstrings, and core muscles.

Benefits:

Strengthens core
Improves stability
Supports lower back

Instructions:

  1. 1.Lie on back with knees bent
  2. 2.Lift hips off ground
  3. 3.Form straight line from knees to shoulders
  4. 4.Hold 5 seconds, lower slowly

Precautions:

Don't arch back excessively
Squeeze glutes
Keep core tight

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