Your Physio Expert

21/01/2026

Balance is the foundation of safe movement.
If this test felt difficult, your body may be asking for help.

Physiotherapy improves balance, strength & joint stability

17/01/2026

When movement is guided correctly,
it heals, strengthens, and empowers.
That’s the power of physiotherapy.

14/01/2026

Ankle Sprain? Don’t Ignore It!

Twisting your ankle can seem minor, but improper care can lead to long-term instability.

What to do first (POLICE):
Protect the ankle
Optimal gentle movement
Ice for 15–20 mins
Compression bandage
Elevation

Why physiotherapy matters:
• Reduces pain & swelling
• Restores strength and mobility
• Improves balance & stability
• Prevents repeat ankle sprains

Avoid walking through pain or skipping rehab.

Early treatment = faster recovery & safer return to activity
Consult your physiotherapist for the right rehab plan.

09/01/2026

3 Best Lower Body Exercises for Strength & Stability 🦵

Want stronger legs, better balance, and injury prevention? Add these 3 powerhouse lower body exercises to your routine:

Straight Lunges
Strengthens quads, glutes, and hips while improving balance and coordination.

Squats
The king of lower body exercises! Builds strength in thighs, hips, glutes, and supports knee health when done correctly.

Single Leg Deadlift
Improves hamstring and glute strength while challenging core control and single-leg stability—great for injury prevention.

Pro tip: Focus on proper form and controlled movement for maximum benefit.

Strong legs = better movement, less pain, and improved daily function

02/01/2026

Step by step guide to do your Squats Correctly 👇🏻

Starting Position
• Stand with feet shoulder-width apart
• Keep your chest up and spine neutral
• Engage your core (tighten your stomach gently)

The Descent (Going Down)
• Push your hips back first (like sitting on a chair)
• Bend your knees while keeping your weight on heels & mid-foot
• Knees should move in line with your toes (don’t let them collapse inward)
• Keep your chest proud, don’t round your back
• Go down until:
• Thighs are parallel to the floor (or as low as comfortable with good form)

Bottom Position
• Heels stay flat on the ground
• Knees aligned with toes
• Spine neutral, core engaged
• No pain in knees or back

The Ascent (Coming Up)
• Push through your heels
• Squeeze your glutes
• Keep chest up and core tight
• Stand up fully and end with a posterior pelvic tilt by squeezing your glutes.

Common Mistakes to Avoid ❌
• Knees collapsing inward
• Heels lifting off the floor
• Rounding or over-arching the lower back
• Leaning too far forward
• Squatting too fast with no control

Quick tips

Knees track over toes
Weight evenly distributed
Controlled movement
Pain-free range

If You’re a Beginner or Have Knee/Back Pain
• Start with chair squats
• Use wall squats
• Perform partial squats first
• Focus on quality, not depth

disclaimer - this is not medical advice and only for educational purposes. If you are in pain or need expert guidance contact your nearby physiotherapist or medical advisor.

22/12/2025

Strong knees need strong support.
If you have knee arthritis, these 4 muscle groups are non-negotiable:

Glutes - Reduce stress on the knee by improving hip stability
Hamstrings - Support smooth knee movement and reduce stiffness
Quadriceps - The main shock absorbers for your knee joint
Calf muscles - Improve walking, balance, and joint control

Stronger muscles results in less pain, better mobility, more confidence

Exercise is medicine for knee arthritis
Consistency matters more than intensity
Always train with correct form

Start slow. Stay regular. Move better.

Guided physiotherapy makes all the difference.

17/12/2025

🦴 How to Prevent Bone Loss as You Age

Bone density naturally decreases with age : but you can slow it down and even prevent fractures with the right habits.

✔️ Stay active : Not just walking but also adding weight-bearing exercises to your routine keep bones strong
✔️ Strength training : Muscles pulling on bones make them stronger so start uour progtessive resisted exercises
✔️ Work on balance : Reduces fall & fracture risk
✔️ Eat for your bones : Calcium-rich foods + Vitamin D
✔️ Get sunlight : 20–30 minutes daily
✔️ Quit smoking & limit alcohol
✔️ Check your bone health : DEXA scan after 40

Strong bones are built with movement, not just medicines.

Start today : your future self will thank you.

Guided physiotherapy can help you train safely at any age. Dm to book an appointment today

02/12/2025

OSTEOARTHRITIS PAIN?
Physiotherapy helps you:
🔹 Walk with ease
🔹 Reduce stiffness
🔹 Strengthen weak muscles
🔹 Improve daily function

✨ Scientifically proven.
✨ Safe. Effective. Personalized.

Your Physio Expert – Move Better. Recover Faster.
📞 Call Or DM now to schedule your session! 9029008092

29/11/2025

🏏 Injury Prevention Tips for Fast Bowlers - Part 3 Shouldee injury prevention

Fast bowling puts a lot of pressure on your legs, back and shoulders. Here’s how you can stay safe and reduce injuries:

Warm Up Well - light jogging, mobility and stretching before bowling
Strengthen Your Core & Legs - strong muscles protect your back and hamstrings
Work on Shoulder Strength - helps prevent rotator cuff and SLAP injuries
Check Your Bowling Technique - good action reduces stress on your spine
Don’t Over-Bowl - manage your workload, take rest between spells
Cool Down Properly - stretching and recovery after every session

Stay strong, bowl faster, and stay injury-free!

29/11/2025

Knee Osteoarthritis

💙 Physiotherapy for Osteoarthritis Relief 💙
Don’t let osteoarthritis limit your life. With the right physiotherapy program, you can reduce pain, improve flexibility, and protect your joints from further degeneration.
Our treatment includes:
✔ Customized exercise programs
✔ Manual therapy for pain relief
✔ Strengthening for joint support
✔ Mobility and balance training
✔ Posture & lifestyle guidance

Take control of your joint health.
📞 Book an appointment and start your recovery journey today! 9029008092

28/11/2025

https://youtu.be/lDC--a6YPRo?si=6vIG1ngwjs91i3rc

💙 Physiotherapy for Osteoarthritis Relief 💙Don’t let osteoarthritis limit your life. With the right physiotherapy program, you can reduce pain, improve fle...