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 Standing Postural Reset

Postural & Balance

Beginner

Bodyweight

Do 2-3 times through the day

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

Stand tall against a wall — heels, buttocks, upper back, and head touching.

Step-by-Step Instructions

1
Stand tall against a wall — heels, buttocks, upper back, and head touching.
2
Tuck the chin. Squeeze the shoulder blades back.
3
Hold 10 seconds. Step away without losing the alignment.

Watch demo video

✓Reset frequently

Don't

✗Do not shrug the shoulders

Clinically used for

Postural CorrectionErgonomicsTech 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 Standing Postural Reset

Step-by-Step Instructions

Need a personalised routine?

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