🏋️‍♀️ Top 5 Physiotherapy Exercises Recommended by Physio360 Experts

INTRODUCTION

When it comes to pain relief, posture correction, and long-term body wellness, Physio360 Clinic in Chennai stands out for its evidence-based, customized exercise programs. Our expert physiotherapists believe that the right set of exercises can restore mobility, enhance flexibility, and prevent recurring injuries — no matter your age or fitness level.

Let’s explore the Top 5 physiotherapy exercises most commonly recommended by Physio360 experts to help you move better and feel stronger.

🦵 1. Bridging Exercise – Strengthen Your Core & Glutes

Purpose: Improves lower back stability, strengthens glutes, and reduces lumbar pain.

How to Perform:

• Lie on your back with knees bent and feet flat on the floor.

• Tighten your abdominal muscles and lift your hips until your knees, hips, and shoulders form a straight line.

• Hold for 5–10 seconds, then lower down slowly.

Physio360 Tip: Perform 2–3 sets of 10 repetitions daily. Great for posture correction and lumbar disc rehabilitation.

🦵‍♂️ 2. Wall Squats – Strength and Stability Combined

Purpose: Strengthens quadriceps, glutes, and core; reduces knee pain by improving joint stability.

How to Perform:

• Stand with your back against a wall, feet shoulder-width apart.

• Slowly slide down into a sitting position (knees at 90°) while keeping your back flat against the wall.

• Hold for 5–10 seconds and return to standing.

Physio360 Tip: Ideal for those with patellofemoral pain, early osteoarthritis, or post-surgery knee strengthening.

💪 3. Scapular Retraction – Fix Your Posture

Purpose: Strengthens upper back muscles and improves posture by correcting rounded shoulders.

How to Perform:

• Sit or stand upright with your arms at your sides.

• Squeeze your shoulder blades together and hold for 5 seconds.

• Relax and repeat 10–15 times.

Physio360 Tip: Use resistance bands for added intensity. Excellent for people with forward head posture, neck stiffness, or office-related upper back pain.

🧘‍♀️ 4. Hamstring Stretch – Flexibility for the Lower Body

Purpose: Enhances hamstring flexibility, reduces lower back tension, and improves hip mobility.

How to Perform:

• Sit on the floor with one leg straight and the other bent inward.

• Lean forward from the hips toward the extended leg.

• Hold the stretch for 15–30 seconds without bouncing.

Physio360 Tip: Perfect for individuals with sciatica, lumbar disc bulge, or tight posterior chain muscles.

🤸‍♂️ 5. Cat-Camel Stretch – Mobility and Relaxation

Purpose: Improves spinal flexibility and relieves back stiffness.

How to Perform:

• Start on all fours with your hands under your shoulders and knees under your hips.

• Arch your back upward (Cat position), then gently drop it downward (Camel position).

• Move slowly and repeat 10 times.

Physio360 Tip: A great warm-up and cool-down exercise to prevent spinal strain and postural imbalances.

💡 Why Physio360 Recommends These Exercises

✅ Scientifically proven to improve joint function and flexibility✅ Prevents recurrence of pain and injury✅ Supports faster recovery from surgeries or sports injuries✅ Designed for all fitness levels under expert supervision

At Physio360 Chennai, our team tailors these exercises according to each individual’s body type, pain pattern, and goals. We emphasize correct posture, breathing, and muscle activation to ensure safe and effective results.

🏥 Rebuild Strength & Confidence with Physio360 Chennai

Whether you’re recovering from an injury, managing chronic pain, or simply aiming to stay fit, our physiotherapists provide personalized rehabilitation plans to help you reach your health goals faster.

📍 Visit Physio360 Clinic, Chennai – the destination for the best physiotherapy, rehabilitation, and fitness programs.💬 Book your appointment today and take your first step towards a pain-free, active life!

REFERENCE:

• Geneen LJ, Funk MF, Evans CE, et al. Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. PMC. 2017. Shows that exercise can reduce the severity of chronic pain and improve physical/mental health. PMC+1

• Searle A, Spink M, Ho A, Chuter V. Exercise interventions for the treatment of chronic low back pain: systematic review & meta-analysis of RCTs. Clin Rehabil. 2015. Demonstrates beneficial effect for strength/resistance & coordination programs. hsrd.research.va.gov+1

• The Role of Physical Exercise in Chronic Musculoskeletal Pain. MDPI Healthcare. 2024. Provides a narrative overview of exercise as an effective, safe non-pharmacological intervention for chronic MSK pain. MDPI

• Smith BE, Littlewood C, May S. Should exercises be painful in the management of chronic musculoskeletal pain? Br J Sports Med. 2017. Finds that “painful” exercise protocols offer a small but significant benefit short-term vs pain-free exercises. British Journal of Sports Medicine+1