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PhysioHive

Exercise & Lifestyle Library

Browse our collection of 35 physiotherapy exercises for various conditions

McGill Big 3 (Core)

Low back stability - Beginner
  1. Curl-up: 10 reps x 10s hold
  2. Side plank: 3 x 20-30s/side
  3. 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
  1. Lie on back, arms up, knees at 90°
  2. Lower opposite arm and leg slowly
  3. Keep lower back pressed to floor
  4. 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
  1. Start on hands and knees
  2. Arch back up (cat), then down (cow)
  3. Move slowly through full range
  4. 10-15 repetitions
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

Glute Bridge

Glute & hip strength - Beginner
  1. Lie on back, knees bent, feet flat
  2. Squeeze glutes and lift hips
  3. Hold 3-5 seconds at top
  4. 3 x 12 reps
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

Pelvic Tilts

Lower back mobility - Beginner
  1. Lie on back with knees bent
  2. Flatten lower back to floor (posterior tilt)
  3. Then arch slightly (anterior tilt)
  4. 15-20 slow reps
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

Chin Tucks

Neck posture correction - Beginner
  1. Seated or standing, draw chin straight back
  2. Hold 5 seconds, repeat 10-15 reps
  3. Keep eyes level, no tilt
  4. Imagine making a double chin
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

Thoracic Extension

Upper back mobility - Beginner
  1. Sit with foam roller behind upper back
  2. Support head with hands
  3. Extend back over roller gently
  4. 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
  1. Sit tall, hold chair with right hand
  2. Tilt head to left, ear toward shoulder
  3. Hold 30 seconds each side
  4. Repeat 2-3 times
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

Levator Scapulae Stretch

Neck & shoulder relief - Beginner
  1. Turn head 45° to one side
  2. Look down toward armpit
  3. Use hand to gently increase stretch
  4. 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
  1. Back to wall, elbows/wrists on wall
  2. Slide arms up without arching back
  3. Keep contact with wall throughout
  4. 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
  1. Elbow at side, 90° bend
  2. Hold resistance band, rotate outward
  3. Keep elbow pinned to side
  4. 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
  1. Lean forward, support with one arm
  2. Let affected arm hang relaxed
  3. Make small circles, forward/back motions
  4. 1-2 minutes, 2-3 times daily
Tip: Move without pain. If an exercise hurts, stop and consult your physio.

General Lifestyle Tips