Tribe Verified· Expert physiotherapist based in Najafgarh, Delhi.

Physiotherapy Exercises for Lasting Recovery

byShruti RajVisit clinic in Najafgarh, Delhi; serving patients across Delhi NCRStarts from₹800 per sessionView full gallery

Stop relying on machines to fix your pain. True recovery comes from understanding your movement, finding the root cause, and doing the right work.

For people with prolonged sitting jobs, weak glutes are a common problem. Here are some essential exercises like clamshells and side-lying leg raises to strengthen your gluteus medius and improve hip stability.

This is an advanced stabilization exercise for a patient with knee and heel pain. She is balancing on one leg while placing a ball on cones. This challenges her balance, coordination, and the intrinsic muscles of her foot. Please do this under supervision.

This is a great active hamstring stretch. Instead of just passively pulling your leg, you actively lift it to its end range and then work on increasing that range. Adding an ankle flex (pulling the toes toward you) will increase the stretch on the nerve and calf.

You should not visit your physiotherapist only when you have pain. This 20-year-old patient had no pain in daily life, but she couldn't do a full squat. Our assessment revealed weak glutes and tight hip rotators, which could lead to major injuries down the line.

Are you doing your cobra pose (Bhujangasan) wrong? Many people push up with straight arms, which doesn't help the lower back. The correct way is to lift segment by segment, creating a curve in the lower back. The goal is spinal extension, not just pushing your chest up.

Here are some of my favorite mobility exercises to maintain my own lower back and hip health. I incorporate the 90-90 stretch for hip mobility and the slumber press for my lumbosacral spine into my daily routine.

Why should you do the Malasana (garland pose) every day? It strengthens the lower body, improves flexibility, stretches the lower back, tones the pelvic floor, and calms the mind. After holding the pose, you can add ankle mobility by shifting your weight side to side.

This post-pregnancy patient developed a waddling gait due to weak glute muscles and a hyperlordotic (over-arched) spine. We are working on core strengthening and correcting her compensatory movements to restore her posture and prevent future pain.

This is a rehab exercise for a 60-year-old patient with cervical myelopathy, which caused weakness in his arms and legs. We are working on muscle strength exercises, like these assisted squats, to improve his quality of life and prevent further decline.

If you can't do a full squat, it's a sign of restricted hip mobility, which is a major risk factor for lower back pain. This patient had a slip disc 10 years ago and learned to live with the pain, but his hip mobility suffered. We are working on it now.

About Exercise is Medicine

Most clinics just put you on a machine for twenty minutes and call it a day, but that is not how healing works. When you come in for an assessment, I look at your biomechanics—your gait, hip movement, and how you activate your muscles. If you have chronic back pain, there is a high chance your glutes are weak or your hamstrings are tight. I will teach you the specific movements to fix the root cause, not just mask the pain.

Expert physiotherapist based in Najafgarh, Delhi. — Approved by the tribe

Shruti Raj

Visit clinic in Najafgarh, Delhi; serving patients across Delhi NCRStarts from ₹800 per session

I am Dr. Shruti, and I am here to change how you think about recovery. If you are looking for a quick fix, I am probably not the right person for you. But if you want to understand the root cause of your pain and commit to the hard work of rehabilitation, let's get moving.