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 Tandem Stance (Heel-to-Toe)

Postural & Balance

Beginner

Bodyweight

3 sets, hold 30 seconds per side

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

Stand near a wall or chair.

Step-by-Step Instructions

1
Stand near a wall or chair.
2
Place one foot directly in front of the other, heel touching toe.
3
Hold. Switch feet.

Watch demo video

✓Use support if needed

Don't

✗Do not hold breath

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 Tandem Stance (Heel-to-Toe)

Step-by-Step Instructions

Need a personalised routine?

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