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 Step-Ups

Knee

Intermediate

Step

3 sets of 10 reps per side

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

Stand facing a low step.

Step-by-Step Instructions

1
Stand facing a low step.
2
Place the right foot fully on the step and drive up, bringing the left foot to meet it.
3
Step down under control. Alternate lead legs.

Watch demo video