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 Thread the Needle

Upper Back

Beginner

Mat

2 sets of 8 reps each side

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

Start on all fours.

Step-by-Step Instructions

1
Start on all fours.
2
Slide the right arm under the left, palm up, lowering the right shoulder and ear to the mat.
3
Hold 3 seconds. Return. Switch sides.

Watch demo video