Physiotherapy Exercise Library
Trusted Physiotherapy Exercises Designed by Professionals
Cat and Camel Exercise
Description:
Lie on your back on a comfortable mat with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides. Slowly flatten your lower back against the mat by tightening your abdominal muscles (Cat position). Hold for a few seconds. Then gently arch your lower back away from the mat, creating a small space under the lower back (Camel position). Move slowly and smoothly between these two positions while breathing normally.
Benefits:
Improves spinal mobility and flexibility. Helps reduce lower back stiffness and discomfort. Strengthens core and spinal stabilizing muscles. Promotes better posture and spinal alignment. Enhances blood circulation around the spine.
Uses in Medical Conditions:
Low Back Pain (Mechanical Back Pain) Lumbar Spondylosis Postural Back Pain Mild Lumbar Disc Problems (under guidance) Spinal stiffness after prolonged sitting
Targeted Muscles:
Rectus Abdominis , Transversus Abdominis , Erector Spinae , Multifidus , Hip Flexor Stabilizers
Chest Hyper Extension Exercise
Description:
Lie in a prone (face-down) position on a mat with legs straight and feet relaxed. Place your hands on the floor near your shoulders. Slowly push through your upper limbs and lift your chest upward, extending the upper spine while keeping the pelvis and lower abdomen on the mat. Hold the position for 3–5 seconds, then gently lower the chest back to the starting position.
Benefits:
Strengthens the back extensor muscles and improves spinal support. Improves thoracic spine mobility and flexibility. Helps correct poor posture caused by prolonged sitting. Enhances spinal stability and trunk control. Promotes better chest expansion and breathing capacity.
Uses in Medical Conditions:
Postural kyphosis (rounded upper back) Mechanical low back pain (mild to moderate cases) Thoracic spine stiffness Postural syndrome due to prolonged sitting Rehabilitation after mild spinal muscle weakness
Targeted Muscles:
Erector Spinae , Latissimus Dorsi , Trapezius (middle and lower fibers) , Rhomboids , Posterior Deltoid , Spinal Extensor Muscle Group
Foot Planter & Dorsiflexion
Description:
Sit on a chair or lie comfortably with your legs extended and relaxed. Slowly move your foot upward toward your shin (dorsiflexion), then gently point your toes downward away from the body (plantar flexion). Perform the movement in a slow and controlled manner, holding each position for about 2–3 seconds.
Benefits:
Improves ankle joint mobility and flexibility. Strengthens the muscles around the ankle joint. Enhances blood circulation in the lower limb. Helps improve balance and walking ability. Reduces ankle stiffness after prolonged sitting or immobilization.
Uses in Medical Conditions:
Ankle stiffness or limited ankle mobility Post ankle sprain rehabilitation Foot drop rehabilitation programs Post-operative ankle or lower limb recovery Neurological conditions affecting ankle movement
Targeted Muscles:
Tibialis Anterior , Gastrocnemius , Soleus , Extensor Digitorum Longus , Flexor Digitorum Longus
Hip Bridging Exercise
Description:
Hip Bridging Exercise is performed by lying on the back with knees bent and feet flat on the floor, then lifting the hips upward to form a straight line from shoulders to knees. It is a simple and effective exercise to strengthen the lower back, glutes, and core muscles.
Benefits:
Strengthens gluteal muscles and lower back Improves core stability and pelvic control Enhances posture and spinal alignment Reduces lower back pain Improves hip mobility and functional strength
Uses in Medical Conditions:
Low back pain (mechanical/postural) Weak gluteal muscles Postural dysfunction (e.g., anterior pelvic tilt) Post-surgery rehabilitation (as advised) Early-stage core strengthening programs
Targeted Muscles:
Gluteus maximus (primary) , Hamstrings , Core muscles (abdominals) , Erector spinae (lower back stabilizers)
Horizontal Clap Exercise
Description:
Horizontal Clap Exercise is performed by bringing both arms forward at chest level and clapping the hands together. The movement involves horizontal adduction of the shoulders and helps improve coordination, mobility, and upper body strength.
Benefits:
Improves shoulder joint mobility Enhances coordination between both arms Strengthens chest and shoulder muscles Promotes better blood circulation in upper limbs Helps improve posture and upper body control
Uses in Medical Conditions:
Frozen Shoulder – improves range of motion Stroke Rehabilitation – enhances coordination and motor control Shoulder Impingement Syndrome – aids controlled shoulder movement Postural Dysfunction – helps correct rounded shoulders Muscle Weakness – builds upper limb strength
Targeted Muscles:
Pectoralis Major , Anterior Deltoid , Serratus Anterior , Biceps Brachii (stabilizing role)
Passive Hang on Chin-Up Bar
Description:
Stand straight under a chin-up bar and raise both arms overhead to grasp the bar with a firm grip. Lift your feet off the ground and allow your body to hang freely. Keep your arms fully extended and relaxed, shoulders engaged but not shrugged. Bend your knees backward at approximately 90 degrees. hold 10-20 seconds .
Benefits:
Improves grip strength and forearm endurance Decompresses the shoulder joints and spine Enhances shoulder mobility and flexibility Builds upper body endurance Helps in posture correction
Uses in Medical Conditions:
Helpful in mild Spinal Compression relief Used in management of Postural Kyphosis Beneficial for Shoulder Stiffness Aids recovery in Upper Back Pain Supports rehab in Scapular Dysfunction
Targeted Muscles:
Latissimus Dorsi , Trapezius (Upper & Middle fibers) , Rhomboids , Deltoids (especially posterior fibers) , Erector Spinae (spinal muscles)
Prone Bilateral Hip Extension
Description:
Lie face down (prone position) on a mat with your legs straight and arms relaxed beside your body. Keep your core gently engaged and pelvis stable. Slowly lift both legs upward together from the hips while keeping the knees straight. Raise the legs only as high as comfortable without arching the lower back. Hold for 3–5 seconds, then slowly lower both legs back to the starting position. Repeat for the recommended repetitions.
Benefits:
Strengthens hip extensor muscles, especially the gluteal muscles. Improves lower back and pelvic stability. Helps enhance posture and functional lower limb control. Supports improved walking and running mechanics. Aids in rehabilitation and prevention of hip and lower back injuries.
Uses in Medical Conditions:
Low Back Pain (Lumbar weakness) Gluteal muscle weakness Hip joint instability Postural imbalance or pelvic instability Rehabilitation after hip or lower limb injury
Targeted Muscles:
Gluteus Maximus (primary muscle) , Hamstrings , Erector Spinae (lower back stabilizers) , Adductor Magnus (posterior fibers) , Core stabilizing muscles
Prone Full Body Extension Exercise
Description:
Lie on your stomach (prone position) with arms extended forward or by your side. Slowly lift your head, chest, and both legs simultaneously off the ground. Keep your core engaged and hold the position for 5 seconds, then relax. Repeat as advised.
Benefits:
Strengthens lower back (lumbar extensors) Improves posture and spinal stability Enhances core muscle activation Helps in reducing back stiffness Improves body coordination and balance
Uses in Medical Conditions:
Chronic low back pain (non-acute stage) Postural correction (rounded shoulders, weak back) Lumbar muscle weakness Sedentary lifestyle-related stiffness Rehabilitation after mild back injuries (under guidance)
Targeted Muscles:
Erector spinae , Gluteus maximus , Hamstrings , Trapezius (upper back) , Deltoids (shoulder stabilizers)
Prone Lying Chest Raising
Description:
Prone lying chest raising is a strengthening exercise performed while lying face down. The upper body (chest and shoulders) is gently lifted off the surface while keeping the lower body relaxed. The movement is slow and controlled, focusing on activating the upper back muscles without straining the lower back.
Benefits:
Improves upper back strength Enhances spinal extension control Corrects rounded shoulder posture Increases scapular stability Supports better breathing mechanics by opening the chest
Uses in Medical Conditions:
Postural kyphosis (rounded upper back) Cervical spondylosis (with postural weakness) Shoulder impingement syndrome Post prolonged desk-work posture correction Early-stage thoracic spine rehabilitation
Targeted Muscles:
Erector spinae (thoracic region) , Rhomboids , Middle trapezius , Lower trapezius , Posterior deltoid
Prone Lying Single Leg Extension
Description:
Lie in a prone (face-down) position on a mat with both legs straight and arms resting comfortably beside the body or under the forehead. Tighten your core and glute muscles. Slowly lift one leg straight upward from the hip without bending the knee, keeping the pelvis stable on the mat. Hold the raised position for 3–5 seconds, then slowly lower the leg back down
Benefits:
Strengthens the gluteal muscles and posterior chain. Improves hip extension strength and stability. Helps support the lower back and reduce strain. Enhances pelvic control and posture. Useful for rehabilitation and muscle activation training.
Uses in Medical Conditions:
Lower back pain (mechanical low back pain) Gluteal muscle weakness Postural imbalance and pelvic instability Hip joint weakness or rehabilitation Lumbar spine stabilization programs
Targeted Muscles:
Gluteus Maximus , Hamstrings , Erector Spinae , Gluteus Medius (stabilization) , Core stabilizing muscles
Reclying Butterfly Exercise
Description:
Reclining Butterfly Exercise is performed by lying on the back with the soles of the feet together and knees falling outward. This position gently stretches the inner thighs and groin while promoting relaxation and improving hip mobility.
Benefits:
Improves hip flexibility and range of motion Stretches inner thigh (groin) muscles Promotes relaxation and reduces stress Enhances blood circulation in the pelvic region Helps improve posture and lower body mobility
Uses in Medical Conditions:
Hip stiffness and reduced mobility Groin tightness or muscle imbalance Lower back pain (mild cases, for relaxation) Postural dysfunction Stress-related muscle tension
Targeted Muscles:
Adductors (inner thigh muscles) , Hip flexors , Pelvic floor muscles , Lower back muscles (stabilization)
Single Knee to Chest Exercise
Description:
Lie on your back on a mat with both legs extended and arms relaxed by your sides. Slowly bend one knee and bring it toward your chest. Hold the knee with both hands and gently pull it closer to your chest until a comfortable stretch is felt in the lower back and hip. Keep the opposite leg straight on the floor. Hold the position for 10–15 seconds, then slowly return to the starting position. Repeat with the other leg.
Benefits:
Helps stretch and relax the lower back muscles. Improves hip joint flexibility and mobility. Reduces lower back stiffness and discomfort. Helps improve spinal mobility. Promotes better blood circulation in the lumbar and hip region.
Uses in Medical Conditions:
Lower back pain Lumbar muscle tightness Sciatica (mild cases) Lumbar spondylosis Postural lower back stiffness
Targeted Muscles:
Gluteus maximus , Gluteus medius , Hip flexors (Iliopsoas) , Erector spinae (lower back muscles) , Hamstrings (mild activation)
Single Leg Raising In Supine
Description:
Single Leg Raising in supine position is a strengthening exercise where a person lies on their back and lifts one straight leg upward while keeping the other leg bent or straight on the surface. It helps improve muscle strength and control without putting excessive stress on the knee joint.
Benefits:
Strengthens quadriceps muscles without knee strain Improves hip joint stability and control Enhances core muscle engagement Helps in early-stage rehabilitation exercises Improves lower limb coordination and endurance
Uses in Medical Conditions:
Rehabilitation after knee surgeries (e.g., ACL repair) Management of Knee Osteoarthritis Treatment support for Quadriceps Weakness Recovery from Hip Flexor Strain Useful in Lower Back Pain rehabilitation programs
Targeted Muscles:
Quadriceps (primary) , Hip Flexors (Iliopsoas) , Rectus Femoris , Core Stabilizers (abdominals)
Spinal Rotation
Description:
Lie on your back on a mat with knees bent and feet flat on the floor. Keep your arms relaxed by your sides or stretched out for support. Slowly rotate both knees to one side while keeping your shoulders on the floor. Hold the position for 5–10 seconds, then gently return to the starting position. Repeat the movement on the other side in a slow and controlled manner.
Benefits:
Improves spinal mobility and flexibility. Reduces lower back stiffness and muscle tension. Enhances core stability and trunk control. Helps in relaxing the lumbar spine after prolonged sitting. Promotes better posture and spinal alignment.
Uses in Medical Conditions:
Low back pain (lumbar pain) Lumbar stiffness Disc-related mild back discomfort Muscle tightness in the lower back Postural imbalance or sedentary lifestyle issues
Targeted Muscles:
Obliques (internal and external) , Erector spinae , Quadratus lumborum , Multifidus , Transverse abdominis
Wall Push-Up Exercise
Description:
Stand facing a wall at arm’s length. Place your palms on the wall at shoulder height and width. Bend your elbows to bring your chest toward the wall, then push back to the starting position in a controlled manner.
Benefits:
Improves upper body strength safely Enhances shoulder joint stability Strengthens chest muscles without overloading joints Improves posture by activating scapular muscles Low injury risk compared to floor push-ups
Uses in Medical Conditions:
Shoulder impingement (early rehab stage) Rotator cuff weakness Post shoulder surgery (as advised by physiotherapist) Frozen shoulder (mild stage mobility + strength) Elderly patients with upper limb weakness
Targeted Muscles:
Pectoralis major (chest) , Anterior deltoid (front shoulder) , Triceps brachii , Serratus anterior , Core stabilizers (secondary support)
Wall Shoulder Stretching Exercise
Description:
Wall Shoulder Stretching Exercise is performed by placing both hands on a wall at shoulder level and gently leaning the body forward. This creates a stretch across the shoulders and chest while keeping the arms fixed, helping improve flexibility and posture.
Benefits:
Improves shoulder flexibility and range of motion Stretches tight chest and anterior shoulder muscles Helps relieve shoulder stiffness and tension Promotes better posture by opening the chest Reduces risk of shoulder injuries
Uses in Medical Conditions:
Frozen Shoulder – improves mobility Shoulder Impingement Syndrome – relieves tightness Postural Dysfunction – corrects rounded shoulders Muscle Tightness – stretches tight muscles Neck and Shoulder Pain – reduces tension
Targeted Muscles:
Pectoralis Major , Pectoralis Minor , Anterior Deltoid , Biceps Brachii (long head)