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 Eccentric Wrist Extension

Wrist & Elbow

Intermediate

Small Ball

3 sets of 15 per side

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

Rest the forearm on a table, palm down, wrist off the edge, holding a light weight.

Step-by-Step Instructions

1
Rest the forearm on a table, palm down, wrist off the edge, holding a light weight.
2
Use the other hand to lift the weight up.
3
Slowly lower with the affected hand for 4 seconds.

Watch demo video