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 Wall Chest Opener

Postural & Balance

Beginner

Wall

Hold 30 sec, 3 reps per side

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

Stand sideways to a wall. Place the right palm on the wall behind the shoulder.

Step-by-Step Instructions

1
Stand sideways to a wall. Place the right palm on the wall behind the shoulder.
2
Slowly rotate the body away until a chest stretch is felt.
3
Hold. Switch.

Watch demo video

✓Breathe

Don't

✗Do not force

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 Wall Chest Opener

Step-by-Step Instructions

Need a personalised routine?

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