How to Do Physiotherapy Exercises at Home? Expert Tips

Q: Can I get a discount when booking a physiotherapy session online?

Yes. Connect with a professional through live chat for special pricing.

Learn how to do physiotherapy exercises at home, from relieving back pain to doing gentle stretching within your home for a pain-free life.

How to Do Physiotherapy Exercises at Home? Safely & Effectively

It is not always necessary to visit a physiotherapist to get relief from the pain when you can do the exercises at home. You just need the right guidance about the practices to enjoy safe and effective physiotherapy exercises at home.

To recover from injuries, manage pain, and improve mobility, consider addressing knee pain, back pain, or other related challenges. Whether you are recovering from surgery or helping an elderly loved one cope with mobility issues, the physiotherapy exercises mentioned below can be done at home.

Step 1: Prepare Yourself for the Drill

You need to prepare your space first before starting your home physiotherapy exercises. So that you can get complete relief with the available tools and equipment in your home, ensure to maintain a safe and comfortable environment to get relieved quickly from your pain.

Make the Space:

Remove rugs, clutter, or anything that could be a hurdle in your posture, knee, joint, back pain, or other exercises.

Pick Simple and Available Equipment:

You can start the process by selecting a yoga mat, chair, wall, or resistance band, as these tools are quiet enough to do more drills.

Wear Flexible or Loose Clothing:

You can't stretch your body completely while wearing skinny jeans or a shirt. That's why you should wear loose, flexible clothing and trainers to do the course easily. Being barefoot for standing still or other mobility rehabilitation-related issues is preferable for better results.

Place a Water Bottle Nearby:

It is necessary to stay hydrated during your home physiotherapy exercises, and the best hack is to keep the water bottle aside so that you can keep sipping the water after every 10-15 minutes to stay hydrated.

Step 2: Warm Up Your Body Before Starting

Never make the mistake of straightaway hitting the sit-ups or any exercises without doing a warm-up. You can start with a light warm-up to prepare your muscles and joints for the pressure you are going to exert on them. It helps in avoiding injuries and also improves flexibility or strength for the next physiotherapy sessions at home.

Examples of Warm-Ups to Try:

•Gentle marching on the spot for just 2-3 minutes, but with a light foot.
•Shoulder rolls and neck rotations in the sequence of 3-4 sets with 12-14 repetitions.
•Deep breathing with arm raises to prepare your mind.

3.1: Back Physiotherapy Exercises at Home

Back pain is very common in people around the UK and even across the globe due to tough working styles. However, worry not, simple routines can reduce stiffness and strengthen your muscles with the right exercises.

How to Do Back Physiotherapy Exercises at Home?

•Pelvic Tilt: Relax your body, lie on your back and bend your knees. After that, tighten your core and press your lower back into the floor, hold for 5 seconds, and release. You can repeat the hold and release round for at least 10 times and feel relaxed.
•Cat-Cow Stretch: Put your whole body weight on hands and knees, then arch your back like a cow, round it upwards like a cat. You can repeat the drill 10-12 times to feel better.
•Bridge Exercise: Lie down on your yoga mat and bend your knees. Now, lift your hips towards the ceiling, squeeze your glutes, hold for around 5 seconds, and then lower your hips. Licensed physiotherapists suggest doing this repeatedly for at least 10 times for effective recovery.

3.2: Knee Physiotherapy Exercises at Home

Your body movement depends on your knee strength, especially when climbing stairs or running. If you are going through post-surgery knee pain or arthritis flare-ups, then do the knee pain-relieving exercises.

How to Do Knee Physiotherapy Exercises at Home?

•Straight Leg Raise: Lie on your back and bend one knee; ensure to keep the other one straight. After that, lift the straight leg until it is at the same level as the bent knee. Now, lower it down slowly and repeat it 10 times per side.
•Heel Slides: Lie down and slide your heel towards your hips, and then straighten it again. You can repeat this physio stretch mobility improvement exercise 10-12 times for complete recovery.
•Wall Squat: Stand against a wall, feet shoulder-width apart, and slide down into a sitting position. Now, hold yourself for 5-10 seconds, then rise. Expert physiotherapists suggest doing it 8 times in a session for effective relief.

3.3: Shoulder Physio Exercises at Home

You can't perform a lot of tasks with bad shoulder movement or pain. That's why we have brought some shoulder exercises for you to do at home to improve mobility or reduce stiffness.

How to Do Shoulder Physio Exercises at Home?

•Pendulum Swing: Lean forward and support yourself on a chair with one hand. Now, let the other arm hang and swing in small circles for around 1-2 minutes. Repeat the same process for each arm just for 1-2 minutes.
•Wall Angels: Stand against a wall of your living room or garden, whatever is suitable to you, and bend your arms at 90 degrees. Now, slowly slide your arms upward as if making a snow angel and repeat it 10 times.
•Towel Stretch: Hold a towel behind your back with both hands and gently pull upward to stretch your shoulders. Ensure to hold it after pulling for 20 seconds, and you will feel relaxed.

Gentle Physio Stretches at Home

Stretching is beneficial for everyone going through post-surgery pain or daily life because it can improve muscle flexibility and recovery.

How to Do Gentle Physio Stretches at Home?

•Hamstring Stretch: Sit with your one leg straight and reach towards your toes, hold for 20 seconds. You can repeat it for both legs, and your muscles will be relaxed.
•Calf Stretch: Stand by facing a wall and step one foot back, press heel into the floor, and hold for 20 seconds.
•Neck Stretch: Tilt your head to one side and gently stretch neck muscles to release tension. Like other exercises, hold for 10-15 seconds per side, and you are good to move pain-free.
•Shoulder Stretch: Bring one arm across your chest and gently pull it closer with your other arm. Hold for 15–20 seconds on each side to loosen up tight shoulders.

How MedGo2U Can Help with Physiotherapy Exercises at Home?

We have licensed and certified physiotherapists on our platform, offering online and at-home physiotherapy services. If you are facing any mobility issues or need an expert to learn the correct posture or techniques, you can simply book them onMedGo2U.

Whether you are looking to strengthen your back, support your knees, improve shoulder mobility, or help an elderly loved one with gentle muscle stretches. Our certified partners are available online or in person to support your quick recovery.

Frequently Asked Questions

Q1. What physiotherapy exercises can I do at home for back pain?

You can try pelvic tilts, cat-cow stretches and bridge lifts. These exercises strengthen your core, loosen stiff back muscles and reduce pain when done regularly.

Q2. What knee exercises can I do at home to relieve knee pain?

Straight-leg raises, heel slides and sit-to-stand squats are effective. Repeat each exercise 8–12 times a day to support the knee joint and improve mobility.

Q3. Do I need any special equipment for home physiotherapy exercises?

No special gear is required. A chair, wall, towel, or water bottle can work as substitutes for gym tools. The focus should be on safety, comfort, and consistency.

Q4. Can I get a discount when booking a physiotherapy session online?

Yes. If you connect with a professional through live chat, they may share a special price. Once offered, you'll have 1 hour to accept or decline the discount before it expires.