Home Physiotherapy Service

16/11/2025

21/10/2025

✅ How To Build Wider Glutes

① Good Morning
② Bridge Hip Abduction
③ Bench Glute Bridge
④ Hip Thrust
3 sets 12 reps

21/10/2025

✅ 4 Abdominal Exercises Routine - Abs Workout🔥

① Lying Leg Raises
② Hanging Leg Raises
③ Lying Seated Legs Raises
④ Bend Twist
3 sets 10-12 reps

09/10/2025

From Defense to Dominance: 4 Street-Ready Self-Defense Moves** 🔰

This sequence showcases several key self-defense techniques often used in real street encounters — emphasizing close-range engagement and the fast transition from defense to attack.

1. 🛡️ **Panel 1 — Block / Parry:**
A forearm lift across the body to deflect or check an incoming punch — an initial defensive step to protect the head and create reaction time.

2. ⚡ **Panel 2 — Immediate Counter:**
A direct counterstrike delivered right after the defensive move — a straight punch executed during or immediately following the block.

3. 🥊 **Center Panel (3) — Full-Body Cross:**
A powerful straight punch using full body mechanics — strong forward lean, hip rotation, and rear-foot drive for maximum impact aimed at the head.

4. 🔁 **Lower Panel (also 3) — Close-Range Counter:**
A short, decisive close-range strike — a palm or fist drive targeting the throat or jaw, highlighting quick and precise motion at minimal distance.

Overall, this sequence underlines the dynamic nature of self-defense — swift transitions from guarding to striking back with control, precision, and power. Train your fundamentals, master timing and balance, and remember: true self-defense is about awareness, control, and ending the threat fast.

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09/10/2025

✅ Bodyweight Chest Workout

① Laying Chest Fly
② Incline Push-up
③ Chest Tap Push-up
④ Incline Shoulder Tap
3 sets 15 reps

09/10/2025

🔈WHAT IS T4 SYNDROME?

T4 syndrome, also known as Upper Thoracic Syndrome refers to the pain in the upper back and is a much under-recognized or diagnosed condition. The spinal cord is divided into 5 segments: Cervical, thoracic, lumbar, sacral and coccyx. The cervical segment has 7 segments (C1-C7), the thoracic has 12 segments (T1-T12), the lumbar has 5 segments (L1-L5), the sacral also has 5 segments which are fused (S1-S5), the coccyx has only 1 segment.

T4 syndrome typically indicates pain in the 4th vertebrae of the thoracic segment of the spine. T4 syndrome is 3-4 times more common in females than in males.

💡 The Typical Symptoms of T4 Syndrome or Upper Thoracic Syndrome Include:

➡️ Diffused pain in arms
➡️ Paraesthesia in whole arm or the fore-arm
➡️ Extreme hot or cold temperatures of hand
➡️ Heavy feeling in the upper extremities
➡️ Non-dermatomal pains or aches in the forearm or arm
➡️ A crushing or tight band like pain
➡️ Recurrent complain of discontinuous pain in and around the scapular region or posterior thoracic pain
➡️ Sensations like tingling of pins or needles or numbness of the arm.

💡 What Can Cause T4 Syndrome or Upper Thoracic Syndrome?

The reason for the development of T4 syndrome depends on injury to the T4 segment of the spinal cord due to repeated bending, arching, lifting or twisting type of movement thus causing injury to the facet joints in that area. It can also be caused due to poor posture like protruding the head forward while sitting or standing, and slouching. It is common in people with cervical lordosis or cervico-thoracic kyphosis.

Women are more prone to develop the syndrome due to their structural differences from men. As the breasts develop, there is an increase in the amount of weight in the frontal part and to maintain that many would bend a little forward. The heavier the breast, the chances are more to develop T4 syndrome in women.

Treatment for T4 Syndrome or Upper Thoracic Syndrome
The treatment of T4 Syndrome solely depends on physiotherapy. An experienced physiotherapist will provide manual therapy with an impairment based approach. The sessions would start with manual therapy and slowly would progress to home exercise. The sessions would include some or combinations of the following techniques:

➡️ Joint manipulation and mobilization of the thoracic and cervical spine
➡️ Soft tissue massage
➡️ Taping or bracing
➡️ Electrotherapy viz., ultrasound or laser
➡️ Dry needling
➡️ Training in Pilates
➡️ Postural correction
➡️ Stretching
➡️ Exercises for flexibility and stabilization of the core

09/10/2025

✅ 4 Best Shoulders Deltoid Exercises - Shoulder Day

① Dumbbells Rear Delts Raises

② Dumbbells Front Raises

③ Dumbbelld Face Pull

④ Dumbbell Upright Row

3 sets 10-12 reps

09/10/2025

✅ Dumbbell Glutes Workout

① Deadlift
② Sumo Squat
③ Hip Thrust
④ Stiff Leg Deadlift
3 sets 12 reps

09/10/2025

✅ Shoulder Workout using Dumbbells

① Shoulder Press
② Standing Driver
③ Lateral Raise
④ W Press
3 sets 10-12 reps

09/10/2025

✅Research shows that how long you sleep can drastically affect how your body processes food. In one study, participants who slept just 5.5 hours per night lost 55% less fat and 60% more muscle compared to those who slept 8.5 hours, even though both groups followed the same diet. Sleep deprivation disrupts key hormones like ghrelin and leptin, which control hunger and fullness, leading to increased appetite despite adequate calorie intake. It also raises cortisol levels, signaling the body to store energy rather than burn it, and promotes insulin resistance, causing more calories to be stored as fat instead of supporting muscle growth or repair. In essence, poor sleep alters metabolism—turning the same food into fat rather than fuel.

09/10/2025

✅ Exercises for Bigger Calves

① Standing Chair Calf Raise
② Standing Calf Raise on Stairs
③ Barbell Standing Calf Raise
④ Dumbbell Seated Calf Raise
3 sets 15-20 reps