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 Heel-to-Toe Walking

Postural & Balance

Intermediate

Bodyweight

2 sets, walk 20 steps

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

Walk in a straight line, placing each heel directly in front of the opposite toe.

Step-by-Step Instructions

1
Walk in a straight line, placing each heel directly in front of the opposite toe.
2
Move slowly. Keep the arms out for balance if needed.

Watch demo video

✓Look ahead

Don't

✗Do not look down

Clinically used for

Balance & Fall Prevention

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 Heel-to-Toe Walking

Step-by-Step Instructions

Need a personalised routine?

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