Top 7 Exercises Recommended by Physiotherapist in Hisar

 

Introduction

Physiotherapy plays a crucial role in improving mobility, reducing pain, and enhancing overall well-being. Whether recovering from an injury, managing chronic pain, or looking to improve posture and strength, physiotherapy exercises are essential for maintaining a healthy and active lifestyle.

At Sarvesh Health City, the best physiotherapists in Hisar recommend a range of exercises tailored to different needs. In this article, we will explore the top seven physiotherapy exercises that are highly effective and recommended by experts.


1. Bridge Exercise (Pelvic Lift)

Why It’s Recommended

The bridge exercise strengthens the lower back, glutes, and core muscles. It helps improve posture, reduce back pain, and enhance spinal stability.

How to Do It

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

  2. Keep your arms at your sides, palms facing down.

  3. Tighten your abdominal muscles and lift your hips toward the ceiling.

  4. Hold for 5-10 seconds, then slowly lower back down.

  5. Repeat 10-15 times.

2. Clamshell Exercise

Why It’s Recommended

This exercise targets the hip abductors and glutes, which are crucial for stabilizing the pelvis and preventing knee and hip injuries.

How to Do It

  1. Lie on your side with knees bent and feet together.

  2. Keeping your feet touching, lift your top knee as high as possible without moving your pelvis.

  3. Hold for 5 seconds, then lower back down.

  4. Repeat 10-12 times per side.

3. Shoulder Blade Squeeze

Why It’s Recommended

A great exercise for individuals with poor posture or shoulder pain, the shoulder blade squeeze strengthens the upper back muscles.

How to Do It

  1. Sit or stand with your back straight.

  2. Pull your shoulder blades together without raising your shoulders.

  3. Hold for 5-10 seconds, then relax.

  4. Repeat 10-15 times.

4. Heel Slides

Why It’s Recommended

Heel slides help improve knee mobility and flexibility, making them ideal for post-surgery rehabilitation or arthritis management.

How to Do It

  1. Lie on your back with one leg extended and the other bent.

  2. Slowly slide your heel towards your buttocks, bending the knee.

  3. Hold for a few seconds, then slide back to the starting position.

  4. Repeat 10 times per leg.

5. Seated Marching

Why It’s Recommended

Perfect for older adults or those with limited mobility, seated marching improves leg strength and circulation.

How to Do It

  1. Sit in a sturdy chair with feet flat on the ground.

  2. Lift one knee towards your chest, then lower it slowly.

  3. Repeat with the other leg.

  4. Perform 10-15 reps per leg.

6. Wall Push-Ups

Why It’s Recommended

Wall push-ups are a safe and effective way to strengthen the chest, shoulders, and arms without straining the joints.

How to Do It

  1. Stand facing a wall with hands shoulder-width apart.

  2. Lean forward, placing your palms on the wall.

  3. Slowly bend your elbows to bring your chest toward the wall.

  4. Push back to the starting position.

  5. Repeat 10-15 times.

7. Ankle Pumps

Why It’s Recommended

Ankle pumps improve circulation and prevent swelling, especially for those recovering from surgery or who remain seated for long periods.

How to Do It

  1. Sit or lie down with your legs extended.

  2. Flex your ankles by pointing your toes upward, then downward.

  3. Repeat 10-15 times per foot.

Conclusion

Regular physiotherapy exercises can make a significant difference in pain relief, mobility, and overall strength. Whether recovering from an injury or aiming to improve posture, the exercises recommended by Sarvesh Health City in Hisar provide safe and effective solutions for all ages.

For personalized physiotherapy sessions, consult the best physiotherapist in Hisar at Sarvesh Health City and start your journey toward a healthier life today!

Location: Site-1, opposite Civil Hospital, Sector 14, Hisar, Haryana 125001, India

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