M.R Physiotherapy and Rehabilitation Center

M.R Physiotherapy and Rehabilitation Center Pain, Arthritis, Paralysis, Disable & Sports injury management. 📞Telemedicine ✍đŸģConsultation
(8)

Stretching and Strengthening GuideThe document provides information on stretching and strengthening exercises to address...
08/03/2026

Stretching and Strengthening Guide

The document provides information on stretching and strengthening exercises to address trigger points and discomfort in the neck, shoulders, back, hips and lower extremities. It describes various exercises involving slow movements and gentle stretches that target specific muscle groups, along with recommendations to gradually increase repetitions and intensity over time under a healthcare provider's guidance.

Spondylolisthesis exercises
08/03/2026

Spondylolisthesis exercises

Lumbar spine joint mobilizationCentral and unilateral anterior glide accessory with physiologic motion technique for bac...
07/03/2026

Lumbar spine joint mobilization
Central and unilateral anterior glide accessory with physiologic motion technique for backward bending in prone

Disc bulging and muscle spasm pain relief physiotherapy exercises
07/03/2026

Disc bulging and muscle spasm pain relief physiotherapy exercises

L4-L5
07/03/2026

L4-L5

Joint mobilization of ankle and foot
07/03/2026

Joint mobilization of ankle and foot

Diagnosing Knee Ligament InjuriesAccurate diagnosis is essential for effective treatment.â–Ēī¸Physical examination – Assess...
07/03/2026

Diagnosing Knee Ligament Injuries
Accurate diagnosis is essential for effective treatment.

â–Ēī¸Physical examination – Assessing swelling, tenderness, range of motion, and ligament stability

â–Ēī¸Patient history – Understanding how the injury occurred, including activity type and mechanism

â–Ēī¸Imaging tests – MRI scans to visualize soft tissue damage and X-rays to rule out fractures

🔲Treatment Options

◾ī¸Non-Surgical Treatments

☑ī¸Rest and Ice – Reduces inflammation and pain
☑ī¸Anti-inflammatory medications – Help manage pain and swelling
☑ī¸Physiotherapy – Focuses on strength, flexibility, and functional recovery
☑ī¸Knee Bracing – Provides stability during movement and prevents further injury

◾ī¸Surgical Treatments

✔ī¸ACL/PCL Reconstruction – Torn ligaments replaced with grafts from the patient or a donor

✔ī¸Arthroscopic Surgery – Minimally invasive approach using small incisions, reducing recovery time and risk of infection



✅Gradual strengthening exercises for quadriceps, hamstrings, and calf muscles
✅Balance and coordination training to restore functional stability
✅Monitoring safe return to sports or daily activities
✅Nutritional support to enhance tissue healing

Strategies

🔹Strength Training – Focus on quadriceps, hamstrings, glutes, and core muscles

🔹Proper Warm-ups and Cool-downs – Prepares muscles and joints for physical activity

🔹Neuromuscular Training – Improves balance, coordination, and reaction time

🔹Supportive Footwear – Reduces stress on the knee joint

🔹Avoiding Overtraining – Allows tissues to recover and adapt

🔹Knee Bracing – Provides added stability during high-risk activities

Multilevel disc bulging L3-S1 (Reps 10 × Hold 10 × 3 times)》Mobilization》Prone positions 》Stretching exercise...
06/03/2026

Multilevel disc bulging L3-S1

(Reps 10 × Hold 10 × 3 times)
》Mobilization
》Prone positions
》Stretching exercises
》Cat-Cow Stretch
》Elbow Back Extension (slowly)
》Child pose
》Swimming
》Hanging
》Spine decompression
》Knee to chest bending

》Lifestyle Modifications:
Avoiding heavy lifting, prolonged sitting, and improper posture.
Weight management to reduce stress on the lumbar spine.

â–Ēī¸Home advice: ADL

☑ī¸Regular home exercise and follow up

☑ī¸Avoid prolonged sitting and forward bending posture

☑ī¸Posture correction ( Ergonomics)

☑ī¸Avoid smoking and alcohol

☑ī¸Sunrise everyday 30 min (Vita-D)

☑ī¸Lifestyle modification and avoid in*******se

☑ī¸Psychological counselling and maintain spinal alignment

☑ī¸Proper sleep and drinking water

☑ī¸Avoid travel and heavy weight lifting

☑ī¸Proper nutrition and diet

☑ī¸Tension free and depression

👉Talk to your doctor!

🔎 It is important to consult your doctor before starting any exercise. If any of the exercises below cause more or worse pain, please stop immediately.


T8-T9 (Reps 10 × Hold 10 × 3 times)》Mobilization》Back rolling with foam ball》Neck and thoracic muscle stretching ...
06/03/2026

T8-T9

(Reps 10 × Hold 10 × 3 times)
》Mobilization
》Back rolling with foam ball
》Neck and thoracic muscle stretching exercises
》Cat-Cow Stretch
》Elbow Back Extension
》Child pose
》Swimming
》Hanging
》Spine decompression

》

》Lifestyle Modifications:
Avoiding heavy lifting, prolonged sitting, and improper posture.
Weight management to reduce stress on the lumbar spine.

â–Ēī¸Home advice: ADL

☑ī¸Regular home exercise and follow up

☑ī¸Avoid prolonged sitting and forward bending posture

☑ī¸Posture correction ( Ergonomics)

☑ī¸Avoid smoking and alcohol

☑ī¸Sunrise everyday 30 min (Vita-D)

☑ī¸Lifestyle modification

☑ī¸Psychological counselling and maintain spinal alignment

☑ī¸Proper sleep and drinking water

☑ī¸Avoid travel and heavy weight lifting

☑ī¸Proper nutrition and diet

☑ī¸Tension free and depression

👉Talk to your doctor!

🔎 It is important to consult your doctor before starting any exercise. If any of the exercises below cause more or worse pain, please stop immediately.


********on *******on How to Exercise to Improve Erectile Dysfunction1. Kegelsare the most common and beneficial ex...
06/03/2026

********on *******on

How to Exercise to Improve Erectile Dysfunction

1. Kegels
are the most common and beneficial exercises.

2. Try going for a daily 30-minute walk

3. Pilates can also help strengthen your pelvic floor muscles.

4. Try to get 40 minutes of aerobic exercise 4 times a week.

L3-L4, L4-L5 (Reps 10 × Hold 10 × 3 times)》Mobilization》Sciatic Nerve Floss》Stretching:□Wall Hamstring Stretch□Ha...
06/03/2026

L3-L4, L4-L5

(Reps 10 × Hold 10 × 3 times)
》Mobilization
》Sciatic Nerve Floss
》Stretching:
□Wall Hamstring Stretch
□Hamstring Stretch (Towel)
□ Erector spinae, Piriformis, Gluteus muscles and Hip flexor stretches

□Cat-Cow Stretch
□Knee-to-Chest Stretch

》Strengthening:

□Elbow Back Extension
□Gluteal bridge exercise

》Pelvic Tilting Exercise

》Low-Impact Activities:

□Swimming

â–Ēī¸Others:
✔ī¸TENS
✔ī¸Acupuncture
✔ī¸Lumbar Rotation: Lie on a bed or floor
✔ī¸Heat to the Lower Back
✔ī¸Hanging
✔ī¸Gentle Back Extension
✔ī¸Lumbar Decompression Exercise: Lie flat on your back, with your feet resting on a chair

》Lifestyle Modifications:
Avoiding heavy lifting, prolonged sitting, and improper posture.
Weight management to reduce stress on the lumbar spine.

â–Ēī¸Home advice: ADL

☑ī¸Regular home exercise and follow up

☑ī¸Avoid prolonged sitting and forward bending posture

☑ī¸Posture correction ( Ergonomics)

☑ī¸Avoid smoking and alcohol

☑ī¸Sunrise everyday 30 min (Vita-D)

☑ī¸Stop in*******se (1 months) and avoid weight bearing

☑ī¸Psychological counselling and maintain spinal alignment

☑ī¸Proper sleep and drinking water

☑ī¸Avoid travel and heavy weight lifting

☑ī¸Proper nutrition and diet

☑ī¸Tension free and depression

👉Talk to your doctor!

🔎 It is important to consult your doctor before starting any exercise. If any of the exercises below cause more or worse pain, please stop immediately.


゚viralã‚ˇ

Big shout out to my newest top fans! 💎Ahmad Mul Bedeng, Sudais Nangyal, Jamshid Amirkhani PT, Optimize Physio, Oderaa Wi...
06/03/2026

Big shout out to my newest top fans! 💎
Ahmad Mul Bedeng, Sudais Nangyal, Jamshid Amirkhani PT, Optimize Physio, Oderaa Witnez, Huma Al Shirin, Wajahat Ullah, īģ‹īģ´īēĒīē­īģ­īēą īģ‹īēœīģ¤īēŽīģĨ īēīģģīēŗīģŽīēŠ, Nusrat Rzayev, Rabi Kumar, Mani Physiotherapy Clinics Nakrekal, Had Iya, Thiyazan Wasel, Harjeet Ramana, Chin Lamy, Ruben Enrique Castillo Carhuamaca, Don Quiote, Abel Gilbert DueÃąas, Hà Tháē¯ng, Phyo Wai Htun, Gabriel Ciprian Onciu, Prasanna Kumar Behera, Chida Nanda, Noemi Vera, Quan Quáēŋ Thanh, Tisaporn Pl, Judith Bangkiling Radin, Kamlesh Kadam, Ami Nul, Physio Mojnu Miah, Waleed Amir, Saleem Nasir, Ubonrat Choonate, Møh Âm Èd, Bjar Razoky, Imad Khan, Jamal Usman Tacaisan, Jaecel Luis Pernecita, Physio Md Salim Hossain, ALegado, Nyoman Arya, Raksh*tha Bodupally, PT Faroq Shehab, Ali Akbar Nazir, Rahul Yadav Mohd Nafis Alam Khan Grace Enyinna Tapas Halder Ivie Well Ogieriakhi

Drop a comment to welcome them to our community, fans

Address

Dhaka
1229

Telephone

+8801319791323

Website

Alerts

Be the first to know and let us send you an email when M.R Physiotherapy and Rehabilitation Center posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to M.R Physiotherapy and Rehabilitation Center:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

āĻ¸ā§‡āĻŦāĻž āĻ¸āĻŽā§‚āĻšāĻƒ

ā§§. āĻ¸ā§āĻŸā§āĻ°ā§‹āĻ• āĻĒā§ā§āĻ°ā§āĻ¨āĻŦāĻžāĻ¸āĻ¨ (Stroke rehabilitation) ā§¨. āĻ¸ā§‡āĻ°āĻŋāĻŦā§āĻ°āĻžāĻ˛ āĻĒā§āĻ¯āĻžāĻ˛āĻ¸āĻŋ (Cerebral palsy) ā§Š. āĻ˜āĻžāĻĄāĻŧ āĻ“ āĻ•ā§‹āĻŽāĻ° āĻŦā§āĻ¯āĻžāĻĨāĻž ā§Ē. āĻ˜āĻžā§œ āĻŦāĻž āĻ˛āĻžāĻŽā§āĻŦāĻžāĻ° āĻ¸ā§āĻĒāĻ¨ā§āĻĄāĻžāĻ‡āĻ˛āĻžāĻ‡āĻ¸āĻŋāĻ¸ ā§Ģ. āĻ…āĻŸāĻŋāĻœāĻŽ (Autism) ā§Ŧ. āĻĒāĻŋāĻ ā§‡ āĻŦā§āĻ¯āĻĨāĻž ā§­. āĻĢā§āĻ°ā§‹āĻœā§‡āĻ¨ āĻ¸ā§‹āĻ˛ā§āĻĄāĻžāĻ° ā§Ž. āĻŽāĻžāĻ‚āĻļāĻĒā§‡āĻļā§€ āĻŦā§āĻ¯āĻžāĻĨāĻž

ā§¯. āĻĄāĻŋāĻ¸ā§āĻ• āĻĒā§āĻ°āĻ˛ā§‡āĻĒāĻ¸ āĻœāĻ¨āĻŋāĻ¤ āĻŦā§āĻ¯āĻžāĻĨāĻž (PLID)

ā§§ā§Ļ. āĻšāĻžāĻāĻŸā§ āĻ“ āĻ—ā§‹ā§œāĻžāĻ˛ā§€āĻ° āĻŦā§āĻ¯āĻžāĻĨāĻž

ā§§ā§§. āĻŽāĻžāĻ¸ā§‡āĻ˛ āĻ¸ā§āĻĒāĻžāĻœāĻŽ