Are these exercises safe to do without a physiotherapist?

Most exercises are safe for healthy adults. However, if you have an acute injury, post-surgical status, or specific medical condition, we recommend consulting a physiotherapist first. Each exercise page shows contraindications.

How often should I do physiotherapy exercises?

For most conditions, 3–5 times per week is optimal. Acute cases may benefit from daily gentle work. Chronic maintenance typically 2–3 times weekly. Each exercise page includes suggested frequency.

Can I download these exercises as a printable routine?

Yes — click any exercise or use the multi-select tool to build a custom printable routine. All routines include instructions, illustrations, and safety notes.

Which exercises help with lower back pain?

Filter by "Lower Back" body part. Popular effective options: pelvic tilts, cat-camel stretch, bird dog, glute bridges, and dead bug variations. Start with beginner level and progress gradually.

PROPHYSIOTHERAPY

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Physio-Approved Exercise

How to do Chin Tucks (Seated at Desk)

Postural & Balance

Beginner

Chair

2 sets of 10 reps, every hour at work

Reviewed by Dr. J Mazumdar, BPT · 11 July 2026

Sit tall in your desk chair with eyes forward.

Step-by-Step Instructions

1
Sit tall in your desk chair with eyes forward.
2
Draw the chin straight back without tilting the head.
3
Hold 5 seconds. Release.

Watch demo video

✓Do it hourly

Don't

✗Do not tilt the head

Clinically used for

ErgonomicsPostural CorrectionTech Neck

Need a personalised routine?

Book a 45-min home-visit assessment. Your physio will teach you correct form and prescribe the right dosage for your body.

How to do Chin Tucks (Seated at Desk)

Step-by-Step Instructions

Need a personalised routine?

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