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

Call

Physio-Approved Exercise

How to do Sleeper Stretch

Shoulders

Intermediate

Mat

Hold 30 seconds, 3 reps each side

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

Lie on the affected side with the shoulder and elbow at 90°, forearm pointing up.

Step-by-Step Instructions

1
Lie on the affected side with the shoulder and elbow at 90°, forearm pointing up.
2
Use the opposite hand to gently push the forearm down toward the floor.
3
Hold at mild stretch. Do not force.

Watch demo video