Beyond Rehab

23/03/2026

Staying completely still can sometimes make pain worse.

✔ Movement improves circulation
✔ Helps reduce stiffness
✔ Supports recovery

The key is doing the right type of movement at the right time.

💬 Not sure what exercises are safe for you?
That’s where physiotherapy can help.

19/03/2026

18/03/2026

3 tips to prevent falls at home.

15/03/2026

A simple core stability exercise you can do at home. This can be done with or without weights.

12/03/2026

A marathon, not a sprint.

11/03/2026

Simple Shoulder Rehab Exercise

Resistance band pull-aparts.

10 reps × 3 sets.

⚠️ Stop if pain worsens. If pain persists, seek professional physiotherapy advice.

10/03/2026

Improve Your Balance in 30 Seconds

Try this simple exercise:

Stand on one leg while holding a chair.

Hold for 30 seconds each side.

This improves:
✔ Balance
✔ Stability
✔ Fall prevention

08/03/2026

3 Simple Stretches For Lower Back Pain

If you sit a lot during the day, your lower back might be paying the price.

Try these:

1️⃣ Knee-to-Chest Stretch

Purpose: stretches the lower back and glutes.

Instructions

• Lie on your back with knees bent and feet flat on the floor
• Slowly bring one knee toward your chest
• Hold the knee with both hands
• Keep the other foot flat on the floor
• Hold 15–30 seconds
• Repeat 3–5 times each side

⸻

2️⃣ Cat-Cow Stretch

Purpose: improves spinal mobility and reduces stiffness.

Instructions

• Start on hands and knees
• Hands under shoulders, knees under hips
• Slowly arch your back upward (Cat position)
• Then slowly drop your stomach and lift your head (Cow position)
• Move slowly and comfortably
• Repeat 8–10 times

⸻

3️⃣ Child’s Pose

Purpose: stretches the lower back, hips and spine.

Instructions

• Start on hands and knees
• Slowly sit your hips back toward your heels
• Stretch your arms forward on the floor
• Let your chest relax toward the ground
• Hold 20–30 seconds
• Repeat 3–5 times

⚠️ Stop if pain worsens. If pain persists, seek professional physiotherapy advice.

05/03/2026

Getting home from hospital is a big step… but recovery doesn’t stop there.

Starting physiotherapy early after discharge can help you:
✅ Regain strength faster
✅ Reduce risk of falls
✅ Improve confidence walking
✅ Prevent setbacks that lead back to hospital

At Beyond Rehab, we bring expert physiotherapy to your home, helping you recover safely in the place you’re most comfortable.

📩 Message us today to get started with your recovery.
www.beyondrehab.co.uk

01/03/2026

‼️Signs your walking stick is not being used correctly.

24/02/2026

Small Sessions. Big Wins.
A little progress every session adds up 🔥
Start your rehab journey today.
☎️07544058152 📍Surrey & Sussex
www.beyondrehab.co.uk

09/02/2026

Pain → Progress
Pain isn’t your identity.
It’s just a chapter.
Let’s help you turn the page 💪
📍 Beyond Rehab ☎️07544058152