M.R Physiotherapy and Rehabilitation Center

M.R Physiotherapy and Rehabilitation Center Pain, Arthritis, Paralysis, Disable & Sports injury management
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Stop Hip and Back Pain! Stretches You Can Do at Home
06/02/2026

Stop Hip and Back Pain! Stretches You Can Do at Home

Sacroiliac (SI) joint exercises
06/02/2026

Sacroiliac (SI) joint exercises

Total Knee Replacement Exercise Guide
05/02/2026

Total Knee Replacement Exercise Guide

Muscles of the thigh and shoulder girdle
04/02/2026

Muscles of the thigh and shoulder girdle

Shoulder Rehab Exercise GuideThis document provides instructions for a shoulder rehabilitation exercise program in three...
04/02/2026

Shoulder Rehab Exercise Guide

This document provides instructions for a shoulder rehabilitation exercise program in three phases. The first phase focuses on pendulum exercises and assisted motion exercises. The second phase introduces strengthening exercises like shoulder extension, flexion, and rotation using rubber tubing or weights. The third phase progresses to more advanced exercises like shoulder adduction, horizontal abduction, and scapular retraction while holding weights. Each exercise provides instructions on positioning, motion, duration, and repetition goals.

Knee Non Surgical TreatmentExercises1. Heel Cord StretchMain muscles worked: Gastrocnemius-soleus complexYou should feel...
03/02/2026

Knee Non Surgical Treatment
Exercises

1. Heel Cord Stretch

Main muscles worked: Gastrocnemius-soleus complex
You should feel this stretch in your calf and into your heel.

Repetitions 2 sets of 4
Days Per Week 6 to 7

Step-by-step directions

Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly.
Keep both heels flat on the floor and press your hips forward toward the wall.
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.

2. Standing Quadriceps Stretch

Main muscles worked: Quadriceps
You should feel this stretch in the front of your thigh

Equipment needed: None

Repetitions 2 to 3
Days Per Week 4 to 5

Step-by-step directions

Hold on to the back of a chair or a wall for balance.
Bend your knee and bring your heel up toward your buttock.
Grasp your ankle with your hand and gently pull your heel closer to your body.
Hold this position for 30 to 60 seconds.
Repeat with the opposite leg.

3. Supine Hamstring Stretch

Main muscles worked: Hamstrings
You should feel this stretch at the back of your thigh and behind your knee

Repetitions 2 to 3
Days Per Week 4 to 5

Step-by-step directions

Lie on the floor with both legs bent.
Lift one leg off of the floor and bring the knee toward your chest. Clasp your hands behind your thigh below your knee.
Straighten your leg and then pull it gently toward your head, until you feel a stretch. (If you have difficulty clasping your hands behind your leg, loop a towel around your thigh. Grasp the ends of the towel and pull your leg toward you.)
Hold this position for 30 to 60 seconds.
Repeat with the opposite leg.

4. Half Squats

Main muscles worked: Quadriceps, gluteus, hamstrings
You should feel this exercise at the front and back of your thighs, and your buttocks

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Stand with your feet shoulder distance apart. Your hands can rest on the front of your thighs or reach in front of you. If needed, hold on to the back of a chair or wall for balance.
Keep your chest lifted and slowly lower your hips about 10 inches, as if you are sitting down into a chair.
Plant your weight in your heels and hold the squat for 5 seconds.
Push through your heels and bring your body back up to standing.

5. Hamstring Curls

Main muscles worked: Hamstrings
You should feel this exercise at the back of your thigh

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Hold onto the back of a chair or a wall for balance.
Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
Hold this position for 5 seconds and then relax. Repeat.

6. Calf Raises

Main muscles worked: Gastrocnemius-soleus complex
You should feel this exercise in your calf

Repetitions 2 sets of 10
Days Per Week 6 to 7

Step-by-step directions

Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.
Raise the heel of your affected foot as high as you can, then lower.
Repeat 10 times.

7. Leg Extensions

Main muscles worked: Quadriceps
You should feel this exercise at the front of your thigh

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Sit up straight on a chair or bench.
Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.
Squeeze your thigh muscles and hold this position for 5 seconds. Relax and bring your foot to the floor. Repeat.

8. Straight-Leg Raises

Main muscles worked: Quadriceps
You should feel this exercise at the front of your thigh

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Lie on the floor with your elbows directly under your shoulders to support your upper body.
Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.
Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.
Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.
Tip Do not tense up in your neck and shoulders.

9. Straight-Leg Raises (Prone)

Main muscles worked: Hamstrings, gluteus
You should feel this exercise at the back of your thigh and into your buttock

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Lie on the floor on your stomach with your legs straight. Rest your head on your arms.
Tighten your gluteus and hamstring muscles of the affected leg and raise the leg toward the ceiling as high as you can.
Hold this position for 5 seconds.
Lower your leg and rest it for 2 seconds. Repeat.
Tip Keep your pelvic bones on the floor.

10. Hip Abduction

Main muscles worked: Abductors, gluteus
You should feel this exercise at your outer thigh and buttock

Repetitions 3 sets of 20
Days Per Week 4 to 5

Step-by-step directions

Lie on your side with your injured leg on top and the bottom leg bent to provide support.
Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked.
Hold this position for 5 seconds.
Slowly lower your leg and relax it for 2 seconds. Repeat.
Tip Do not rotate your leg in an effort to raise it higher.

11. Hip Adduction

Main muscles worked: Adductors
You should feel this exercise at your inner thigh

Repetitions 3 sets of 20
Days Per Week 4 to 5

Step-by-step directions

Lie down on the floor on the side of your injured leg with both legs straight.
Cross the uninjured leg in front of the injured leg.
Raise the injured leg 6 to 8 inches off the floor.
Hold this position for 5 seconds.
Lower your leg and rest for 2 seconds. Repeat.
Tip Place your hand on the floor in front of your stomach for support.

12. Leg Presses

Main muscles worked: Quadriceps, hamstrings
You should feel this exercise at the front of your hip, and the front and back of your thigh

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent.
Tighten the thigh muscle of your affected leg and bring your knee toward your chest.
Flex your foot and slowly straighten your leg directly in front of you, pushing against the elastic band.
Hold this position for 2 seconds. Relax and bring your leg to the floor. Repeat.

▪️Target Muscles: The muscle groups targeted in this conditioning program include:

Quadriceps (front of the thigh)
Hamstrings (back of the thigh)
Abductors (outer thigh)
Adductors (inner thigh)
Gluteus medius and gluteus maximus (buttocks)

👉Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.

👉Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

👉Do not ignore pain: You should not feel pain during an exercise. Talk to Dr. Chandrasekaran if you have any pain while exercising.

👉Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your physical therapist.

Thanks for being a top engager and making it on to my weekly engagement list! 🎉Micheal Rita, Madhu Yenkili, Rohitha Siya...
03/02/2026

Thanks for being a top engager and making it on to my weekly engagement list! 🎉

Micheal Rita, Madhu Yenkili, Rohitha Siyambalapitiya, Fernando Vergara, Milind Dongre, Abbas Ali, Regina Idonije, Shawkat Ullah, Dheeraj Kumar Verma, Ivie Well Ogieriakhi, Humayun Kabir, Muhammad Wasi, Nan Ki, Chin Lamy, Ammer Zaff, Aniodo Amarachi Esther, Veera Singam, Lassané Kaboré, Kamaraj Mangalaraj, Verónicæ AGuiař, سخی جان, Kazeem Babatunde Olalekan, Houssaine Mychari, Paola Ricardez, Tharu Kumara, Loganlogu, Malav Try, Ezio Pavesi, Tapas Halder, Андрей Трейгут, Grace Enyinna, Ma Vie, Priyal Nag, Aditya Mittal, Ganpat Singh Khichi Khejadli, Sonu Yadav, Maaz KhAn, Mallan Gouda Reddy Patil, Michele Schiavo, PingPing Lattanavong, Krishantha Mahamaddewa, Angy Díaz Penins, Parawe Pokaew, Jelly Andilab, Azad Abdulrahman, Vitria Fakha, Кэтрин Кин, Rhenzkafarmers RhenaNuay Sapaula, Numc Yanawat

Effective Stretches for Knee Pain Relief at Home
02/02/2026

Effective Stretches for Knee Pain Relief at Home

Effective exercises for relieving shoulder and neck pain
02/02/2026

Effective exercises for relieving shoulder and neck pain

General knee rehabilitation exercises
02/02/2026

General knee rehabilitation exercises

Balance and coordination exercises
02/02/2026

Balance and coordination exercises

Sacroiliac SI Joint Pain Exercises
02/02/2026

Sacroiliac SI Joint Pain Exercises

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Dhaka
1229

Telephone

+8801319791323

Website

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১. স্ট্রোক পুুর্নবাসন (Stroke rehabilitation) ২. সেরিব্রাল প্যালসি (Cerebral palsy) ৩. ঘাড় ও কোমর ব্যাথা ৪. ঘাড় বা লাম্বার স্পন্ডাইলাইসিস ৫. অটিজম (Autism) ৬. পিঠে ব্যথা ৭. ফ্রোজেন সোল্ডার ৮. মাংশপেশী ব্যাথা

৯. ডিস্ক প্রলেপস জনিত ব্যাথা (PLID)

১০. হাঁটু ও গোড়ালীর ব্যাথা

১১. মাসেল স্পাজম