Physio & Rehabilitation Exercises
How Exercises Are Used in Physiotherapy Treatment
Exercise plays a central role in physiotherapy, but not all exercises are created equal. In a rehabilitation setting, exercises are used to restore movement, reduce pain, rebuild strength, and help the body tolerate load safely over time. When chosen and progressed correctly, they support long-term recovery and reduce the risk of recurring injury. When performed without proper guidance, even simple movements can delay healing or worsen symptoms.
We bring together physiotherapy-related exercises used in injury rehabilitation, pain management, and movement recovery. Each exercise listed on this site has its own dedicated page explaining its purpose, benefits, correct technique, and clinical considerations.
Strengthening Exercises
Squats
Squats are a foundational lower-body exercise that strengthen the hips, knees, and thighs while improving balance and control. Performed by bending at the hips and knees with a neutral spine, squats support functional movement, joint stability, and everyday strength.
Lunges
Lunges are a lower-body exercise where you step forward or backward and lower the body with control. They improve leg strength, balance, and hip stability while helping restore functional movement for daily tasks and sport.
Deadlifts
Deadlifts are a controlled lifting movement where the hips hinge while keeping the spine neutral. They strengthen the glutes, hamstrings, and back muscles, improve lifting mechanics, and help protect the spine during daily bending and load-bearing tasks.
Bridging
Bridging involves lifting the hips from the floor while lying on your back with knees bent. It activates the glutes and core, supports lower back stability, and helps improve hip control during walking, standing, and functional movement.
Wall Sits
Wall sits are performed by sliding down a wall into a seated position with knees bent. They build quadriceps strength, improve knee tolerance, and enhance lower-limb endurance without placing excessive load on the joints.
Leg Press
The leg press uses controlled pushing through the feet against resistance. It strengthens the hips and thighs, supports knee rehabilitation, and allows safe lower-body loading when squatting or lunging is not yet appropriate
Plank
Planks involve holding the body in a straight line while supported on the forearms or hands. They train core stability, improve spinal control, and support safe movement during lifting, running, and everyday activities.
Bird Dog
The bird dog is performed on hands and knees while extending opposite arm and leg. It improves spinal stability, core control, and coordination, helping reduce back strain and improve movement awareness.
Chest Press
The chest press involves pushing weight away from the body while lying or seated. It strengthens the chest, shoulders, and arms, supports upper-body function, and helps restore pushing strength after injury or surgery.
Flexibility and Mobility Exercises
Hamstring Stretch
A controlled stretch targeting the muscles at the back of the thigh. Performed by gently lengthening the leg while keeping the spine neutral. Helps improve leg flexibility, reduce stiffness, and support better hip and lower-back movement.
Quad Stretch
A stretch focused on the quadriceps and hip flexor muscles at the front of the thigh. Usually performed by bending the knee and keeping the pelvis steady. Helps improve thigh flexibility, ease knee strain, and support balanced lower-body movement.
Calf Stretch
A stretch for the muscles of the lower leg, commonly performed with the heel grounded and knee straight or bent. Improves ankle flexibility, supports walking and running mechanics, and helps reduce lower-leg tightness and strain.