PhysioDivesha

PhysioDivesha Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from PhysioDivesha, Physical therapist, Mumbai.

20/10/2022

Dr. Divesha Bajaj (PT) shared a post on Instagram: "Knee moving inwards or outwards during your squats or lunges ? 1️⃣Try with a resistance band. 2️⃣Do a partial lunge and move your knee towards a prop ( here it's the chair ) you can use more stable surface . ❌Do not do these exercises wit...

22/04/2021

3. Balloon blowing exercise.
Benefits
- maintain sufficient supply of oxygen to lungs
- more oxygen supply helps to improve lung endurance
- reduces breathlessness and fatigue

22/04/2021

2.Pursed lip breathing
Benefits
- controls shortness of breath
- makes each breath more effective
- improves lung function

22/04/2021

1 . Diaphragmatic breathing
Benefits
- Improves oxygen supply
- slows the heartbeat
- stabilizes blood pressure

11/04/2021

1 . Heel raises
2. Seated heel to toe
3. Sit to stand ( supported ) while I am doing squat. ( You can also stand back of the chair and do a squat if you wish to)
4. Seated arm raises
Some exercises for elderly 😊
Combination of balance exercises and strength training.

07/12/2020

Sit on chair/ bed
Grab a towel/napkin with your toes and pick it up and place it beside.
Do it with both your feets.
P.S you don't want to strengthen only one feet muscles 😉

14/11/2020

How to perform mountain climbers.
You can always wear a shoe while performing it.
You don't have to jump and take your knee towards your elbow.
You need to engage your core while doing it .
It benefits your core muscles and also increase your heart rate which challenges your cardiovascular system.
Also helps in building endurance.

Experiencing knee pain? Some exercises you can try out.1️⃣Step up You need a small foot stool and place your one leg on ...
06/11/2020

Experiencing knee pain?
Some exercises you can try out.
1️⃣Step up
You need a small foot stool and place your one leg on it and take it to ground again.
Small tip - do not climb on one leg untill you are confident.
2 sets * 10 reps
2️⃣ Short arc
Place a towel roll above and behind your thigh so that you can lift your knee up and place it down as shown in the picture.
2 sets * 10 reps
3️⃣knee marching
You have to march with alternate legs.
Tip- if you are not confident with your balance , you can hold a wall/ chair and march.
2sets *10 reps.
4️⃣ Partial squats
You don't have to squat fully.As the name suggests try and imagine how you sit on a chair.
Tip - if you are not confident you can also take a wall support and squat.
2 sets * 10 reps
5️⃣ Isometric quads exercises
Take a towel roll and place it under your knee and then press it. You have to hold it for 5 counts.
2 sets * 10 repetation with hold for 5 counts.
6️⃣ straight leg raise
You have to just lift your leg up.
Tip - you can also bend your one knee while raising the other which will reduce the effort and you can do it easily. Specially if you are new to it.
2 sets * 10 counts.

Disclaimer - these exercises may work or no that depends on your condition. The counts here are considered as dosage ( you can do it more or less ) depends on your pain and condition.
Advice - if you are doubtful aabout any exercise ,you can DM me or visit your physiotherapist.

Online physiotherapy available.
Hope it helps. And if you try them let me know 😊

28/10/2020

And he said to record him 😊
He continues to get stronger and surprise me by his spirit.

P.S He was happy as I showed up after 4 days and I was happy as he did all his exercises on point today.
Including planks 😅



# ❤️

How to perform 👇 Stand in mountain pose (tadasana) with your feet hip-distance apart, hands by your sides, palms facing ...
27/10/2020

How to perform 👇

 Stand in mountain pose (tadasana) with your feet hip-distance apart, hands by your sides, palms facing forward
 (a). Begin to shift your weight onto your right foot and bend your left knee 
(b). Slowly grab your left ankle with your left hand and place it against your inner right thigh, pressing your left foot sole with your toes pointing to the ground
 (c). Engage your core as you place your hands in prayer pose (mudra)
 (d). Focus on a point in front of you and hold for two or three breaths before bringing your left foot back down to the ground
 (e). Repeat the same movement on the other side.

Benefits -
1️⃣Engagement of core muscles specially obliques.
2️⃣Helps in balance on one leg , strengthen both the leg muscles since you are holding the position.
3️⃣The hands you are joining make your chest open/widen up and helps you, in standing tall.

🔥 Maintaining balance on one leg helps to reduce falls while your age increases.

Try this pose, if can't will be posting some balance exercises too.
Stay tuned 😉

P.S Balance your life with a smile 😊



💪

Proper plank form 👇1️⃣Keep stomach and core muscles tight .2️⃣Elbows directly under shoulders.3️⃣Maintaining body in str...
19/10/2020

Proper plank form 👇
1️⃣Keep stomach and core muscles tight .
2️⃣Elbows directly under shoulders.
3️⃣Maintaining body in straight line.
4️⃣Squeeze glutes while maintaining the correct form.

Benefits-
1️⃣Back and core strengthening.
2️⃣Increase flexibility.
3️⃣ Improve posture.
4️⃣Reduces back pain.
5️⃣Elevates the mood.

Start with 10 secs if you are a beginner 👍

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400081

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