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Physiotherapy Exercises
Recommended Exercise - Mini Squat holding a Chair
Position : StandStand facing the chair, rest the hand on the chair for support/balance if required.
Form & MovementMaintain chin tuck, blades set and core set. Breathe in, bend both the knees and lower towards the floor by 30 degrees as if sitting back on the chair (squat). Breathe out, squeeze the buttocks and push up to starting position. Repeat.
Recommended Exercise - Mountain Climbers
Position : Q-pedOn 4s with wrists under shoulders and knees under hips, straighten the knees and stay in plank position such that hips and trunk are in line.
Form & MovementMaintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor, bend the knee and try touching to the same side elbow. Breathe in, leg back to starting position. Repeat alternately.
Recommended Exercise - Stand Narrow BOS on Pillow and Ball Toss Sideways
Position : StandStand on 1 pillow next to the wall with feet touching each other and toes pointing forward, holding a ball in both hands in front.
Form & MovementMaintain chin tuck, blades set and core set. Breathe out,maintaining the balance, rotate the trunk and toss the ball on the wall sideways. Repeat.
Recommended Exercise - Getting on and off 2 Pillows Front
Position : StandStand in front of 2 pillows stacked on each other with feet pointing forward.
Form & MovementMaintain chin tuck, blades set and core set. Breathe out, get on the pillow placing the affected leg on the pillow. Breathe in, get off the pillow with unaffected leg. Turn and repeat.