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Every physiotherapist is background-verified with 5+ years experience. We reject 70% of applicants.
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What's Bothering You?
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10,000+ Happy Patients
See why patients love PhysioHive
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Meera Sharma
Mumbai
★★★★★
“I had chronic back pain for 3 years. After just 6 sessions with my PhysioHive therapist, I am 90% pain-free. The online booking was so easy!”
Back Pain
RK
Rajesh Kumar
Delhi
★★★★★
“Post knee surgery, I needed home visits. PhysioHive connected me with an amazing therapist who came to my home. Recovery was faster than expected.”
Post-Surgery
AP
Anita Patel
Bangalore
★★★★★
“The symptom checker helped me understand my condition. Booked an online consultation within minutes. Very professional service!”
Neck Pain
4.8/5average rating from 10,000+ reviews
Why 10,000+ Patients Choose PhysioHive
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Digital Exercise Plans
Get a personalized PDF exercise plan after each visit. Track progress and recover faster.
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Transparent Pricing
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100% Satisfaction Guarantee
Not satisfied with your first session? We'll refund your money or connect you with another therapist for free. No questions asked. Your recovery is our priority.
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Exercise & Lifestyle Library
Browse our collection of 35 physiotherapy exercises for various conditions
McGill Big 3 (Core)
Low back stability - Beginner
- Curl-up: 10 reps x 10s hold
- Side plank: 3 x 20-30s/side
- Bird dog: 3 x 8/side (slow)
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Dead Bug
Core stability & coordination - Beginner
- Lie on back, arms up, knees at 90°
- Lower opposite arm and leg slowly
- Keep lower back pressed to floor
- 3 x 10 reps each side
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Cat-Cow Stretch
Spinal mobility - Beginner
- Start on hands and knees
- Arch back up (cat), then down (cow)
- Move slowly through full range
- 10-15 repetitions
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Glute Bridge
Glute & hip strength - Beginner
- Lie on back, knees bent, feet flat
- Squeeze glutes and lift hips
- Hold 3-5 seconds at top
- 3 x 12 reps
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Pelvic Tilts
Lower back mobility - Beginner
- Lie on back with knees bent
- Flatten lower back to floor (posterior tilt)
- Then arch slightly (anterior tilt)
- 15-20 slow reps
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Chin Tucks
Neck posture correction - Beginner
- Seated or standing, draw chin straight back
- Hold 5 seconds, repeat 10-15 reps
- Keep eyes level, no tilt
- Imagine making a double chin
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Thoracic Extension
Upper back mobility - Beginner
- Sit with foam roller behind upper back
- Support head with hands
- Extend back over roller gently
- 10-15 reps, move roller up/down spine
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Upper Trapezius Stretch
Neck tension relief - Beginner
- Sit tall, hold chair with right hand
- Tilt head to left, ear toward shoulder
- Hold 30 seconds each side
- Repeat 2-3 times
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Levator Scapulae Stretch
Neck & shoulder relief - Beginner
- Turn head 45° to one side
- Look down toward armpit
- Use hand to gently increase stretch
- Hold 30 seconds, 2-3 reps each side
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Wall Slides
Shoulder mobility & scapular control - Intermediate
- Back to wall, elbows/wrists on wall
- Slide arms up without arching back
- Keep contact with wall throughout
- 2 x 10 slow reps
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
External Rotation with Band
Rotator cuff strength - Beginner
- Elbow at side, 90° bend
- Hold resistance band, rotate outward
- Keep elbow pinned to side
- 3 x 15 reps each arm
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
Pendulum Exercise
Shoulder mobility (gentle) - Beginner
- Lean forward, support with one arm
- Let affected arm hang relaxed
- Make small circles, forward/back motions
- 1-2 minutes, 2-3 times daily
Tip: Move without pain. If an exercise hurts, stop and consult your physio.
General Lifestyle Tips
- 7-9 hours of quality sleep per night
- 7,000-10,000 steps daily for general health
- Take sit-stand breaks every 30-45 minutes
- Progressive loading for strength training
- Stay hydrated with a protein-rich diet
- Pace activity on painful or fatigue days
Frequently Asked Questions
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