RON - Physio Solution

Home Exercise

Learn more about your health and wellness from our experts.

Knee to chest

Purpose: to decrease back curve/ spondylolisthesis/ canal stenosis

Lie on your back with knees bent. Keep your head on the floor. Pull both knees towards the chest till you get a mild stretch in the back – hold for 10 secs.

Instruction: Repeat it 5-6 times in a set. Repeat the entire set morning and evening.

Exercise 02 -Cat and camel

Purpose: to decrease back stiffness

Adopt all four positions by placing weight on your hands and knees. Slowly arch your back, by pulling your abdomen up towards your spine. Then slowly allow your back and abdomen to sag towards the floor. Return to the starting position.

Instruction: Repeat it 5-6 times in a set. Repeat the entire set morning and evening.

Exercise 03- Bridging

Purpose: To increase trunk stability and strengthen hip muscles.

Lie on your back with your knees bent as shown. Keep your head on the floor, and tighten your abdominal and hip muscles. Then raise your hips up towards the roof to form a straight line from your thighs to your shoulders. Try to hold this position for 15-20 secs while breathing normally. Return to the starting position and repeat.

Instruction: Start with 5-6 repetitions each day and gradually work up to 20.

Exercise 04- Planks

Purpose: To improve back core, back pain

Begin by going in a push-up position. Now rest body weight on your forearms and not on your palms. Lift your stomach up so that your body should form a straight line from head to ankle. Hold your abdominals tight and hold the position till you feel start feeling a little weak or shaky. Relax for 30 secs. Repeat it two-three times and try to slowly increase the time in the next few days. If unable and especially females can start with position two i.e., on palms and knees and then progress to this

Instruction: Repeat it daily.

Exercise 05- Back Extension exercises

Purpose: Back pain, Disc pain

Begin by lying on your stomach. Now rest body weight on your forearms and not on your palms. Lift your upper back up so as your body arches up. Hold this position for 10-15 secs. Relax.

Instruction: Repeat it three times and do it two-four times a day.

Exercise 06- Core exercises

Purpose: back pain/ Disc pain/core

Begin by lying on your back. In draw your umbilicus towards your spine gently and lightly, hold them in this position but ensure that you keep on breathing normally. Holding this position straighten one leg and bring it back. Relax the abdominals and repeat the same with the other leg Repeat it 5-6 times alternatively with both legs and do it two-four times a day.

Instruction: Repeat it daily.

Exercise 07- Quadratus lumborum stretch

Purpose: To decrease back pain

In standing perform a side stretch. Take the affected side leg behind and cross it back behind the other leg. Bring the same side hand over your head. Keep your thighs back and then slightly bend forwards so as to lean to the side till you feel a very gentle stretch.

Instruction: Hold for at least 30 secs. Return to the starting position and repeat it three times. And do it two times a day.

Exercise 08- TFL stretches

Purpose: back pain / hip pain / knee pain/ patellar dysfunction/ trochanteric pain

Stand at about half a meter next to a wall with the affected leg towards the wall.

Instruction: Cross over the unaffected leg in front lean very little backward and push both your hips towards the wall till you feel a mild stretch on the outer side of your thigh of the affected side.
Rotate the foot of the stretched leg, slightly toward the wall.
Hold for at least 30 secs. Repeat it three times. And do it two times a day.

Exercise 09- Hip flexors stretch

Purpose: To decrease lumber curve /anterior pelvic tilt and back pain.

In a standing position with the affected leg behind take the non-effected leg in front and bend the front leg as you lean with your hands on the front knee. Keep the affected back leg straight. Keep on bending the front knee till you feel a very gentle stretch in the front side of the affected hip.

Instruction: Hold for at least 30 secs. Repeat it three times. And do it two times a day.

Exercise 10- Adductors stretch

Purpose: To decrease knee and groin dysfunction

In a sitting position with legs semi folded perform this stretch. Take both ankles in front of you and join the feet together. Now place both the hands-on your knees. Press the knees outwards till you feel a very gentle stretch on the inside of the thigh.

Instruction: Hold for at least 30 secs. Repeat it three times. And do it two times a day.

Exercise 11- Calf stretch

Purpose: To decrease knee and ankle dysfunction.

In a standing position with the affected leg behind and
taking the support from the wall in front perform this
stretch. Take the non-effected leg in front and bend
this front leg as you lean with your hands on the wall.
Keep the affected back leg straight and do not allow
the back leg’s heel to rise from the ground. Keep on
bending the front knee till you feel a very gentle
stretch in the affected leg calf.
Hold for at least 30 secs. Repeat it three times.

Instruction: And do it two times a day

Exercise 12-Gluteal stretches.

Purpose: To improve back and hip pain

Lie on your back with knees bent. Keep your head on the floor. Pull one knee towards the
umbilicus till you get a mild stretch in the hip – hold for 10 secs.

Instruction: Hold for at least 30 secs. Repeat it three times. And do it two times a day.

Exercise 13 -VMO activation

Purpose: To improve knee core strength in arthritis

Lie on your back with knees bent. Keep your head
on the floor. Place a hard 7-8 inches plastic ball
between your knees. Press the ball inwards with
both the knees. Lift one leg straight controlling the
ball with both the knees, relax then do with the
opposite one.

Instruction: Repeat it 10-12 times. And do it two times a day.

Exercise 14- Hamstring stretch

Purpose: To improve back and knee pain /posterior pelvic tilt.

To improve back and knee pain /posterior pelvic tilt.
Stand on the edge of a bed. place the affected leg at the side of the
bed while the other leg is resting on the floor. Make the affected
leg straight at the knee.
Bend forward at the hip, keeping the spine straight. Try to keep the
leg on the bed as straight as possible without pain till you feel the
stretch in the back of the thigh. Hold for at least 30 secs.,

Instruction: Repeat it three times. And do it two times a day.