The Best Physiotherapy Exercises

The right exercises, tailored to the specific condition, can greatly reduce pain and improve function.

When you see a physiotherapist, a large part of the treatment will likely be exercises, which provide a graded rehabilitation plan all the way to full function.

In this article, we will discuss the best physiotherapy exercises for several common musculoskeletal conditions and explain why they are effective.

Physiotherapy Exercises

1. Neck

Neck pain can be caused by a variety of factors, including muscle strain, poor posture, and degenerative conditions such as osteoarthritis. The best exercises for neck pain are those that improve muscle strength, flexibility, and posture.

Neck retraction: Sit or stand with good posture, tuck your chin in, and slowly push your head back, creating a double chin. Hold for 3-5 seconds and release. Repeat 10-15 times.
Shoulder blade squeeze: Sit or stand with good posture, squeeze your shoulder blades together and hold for 3-5 seconds. Release and repeat 10-15 times.
Head tilt: Sitting or standing, tilt your head to the right and hold for 5 seconds. Tilt your head to the left and hold for 5 seconds. Repeat 10 times.
Shoulder roll: Sitting or standing, drop your right shoulder forward and down, then back and up, creating a circular motion with your shoulder. Repeat the motion 10 times and then repeat with the left shoulder.
Neck rotation: Sitting or standing, turn your head to the right and hold for 5 seconds. Turn your head to the left and hold for 5 seconds. Repeat 10 times.

2. Elbow

Elbow pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as osteoarthritis. The best exercises for elbow pain are those that improve muscle strength, flexibility, and range of motion.

Wrist flexor stretch: Sit or stand with your arm extended in front of you and your palm facing down. Using your other hand, gently bend your fingers back towards your wrist. Hold for 10-15 seconds, then relax. Repeat several times, then do the same with the other arm.
Wrist extensor stretch: Sit or stand with your arm extended in front of you and your palm facing up. Using your other hand, gently bend your fingers back towards your wrist. Hold for 10-15 seconds, then relax. Repeat several times, then do the same with the other arm.
Tricep stretch: Standing or sitting, extend your arm above your head, bend your elbow and use your other hand to gently push your elbow towards your head. Hold for 10-15 seconds, then relax. Repeat several times, then do the same with the other arm.
Forearm pronation/supination: Sitting or standing, hold a light weight in your hand, with your elbow close to your body. Slowly rotate your hand so that your palm faces down, then back to face up. Repeat 10-15 times, then do the same with the other arm.
Reverse wrist curls: Sitting or standing, place your forearms on a table with your palms facing down. Slowly lift your hands using only your wrist flexors, then lower them back down. Repeat 10-15 times.
Wrist curls: Sitting or standing, place your forearms on a table with your palms facing up. Slowly lift your hands using only your wrist flexors, then lower them back down. Repeat 10-15 times.

3. Shoulder

Shoulder pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as osteoarthritis and rotator cuff tendinitis. The best exercises for shoulder pain are those that improve muscle strength, flexibility, and range of motion.

Sleeper stretch: Lie on your side with the affected arm extended out in front of you. Use your other hand to gently pull your arm towards your body, feeling a stretch in the back of your shoulder. Hold for 10-15 seconds, then relax. Repeat several times, then do the same with the other arm.
Pendulum exercise: Standing with your affected arm hanging down, use your body to gently move your arm in a circular motion. Start with small circles and gradually increase the size. Repeat 10-15 times.
External rotation: Standing or sitting, hold a light weight in your hand and keep your elbow close to your body. Slowly rotate your arm outwards, keeping your elbow close to your body. Repeat 10-15 times, then do the same with the other arm.
Internal rotation: Standing or sitting, hold a light weight in your hand and keep your elbow close to your body. Slowly rotate your arm inwards, keeping your elbow close to your body. Repeat 10-15 times, then do the same with the other arm.
Scapular retraction: Standing with your arms at your sides, squeeze your shoulder blades together and hold for 3-5 seconds. Release and repeat 10-15 times.
Shoulder press: Standing or sitting, hold a light weight in each hand, with your elbows at shoulder height. Slowly press the weights overhead, then lower them back down. Repeat 10-15 times.

Note – some shoulder pain conditions can be caused by underlying issues, such as rotator cuff tear, frozen shoulder or impingement and those conditions may need specific treatment and exercises, so it’s important to get a proper diagnosis.

4. Wrist and Hand

Wrist and hand pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as osteoarthritis. The best exercises for wrist and hand pain are those that improve muscle strength, flexibility, and range of motion.

Finger extension: Sit or stand with your hand open and your fingers extended. Slowly bend your fingers towards your palm, using only the muscles in your hand. Straighten your fingers back out and repeat.
Finger flexion: Sit or stand with your hand open and your fingers extended. Slowly bend your fingers towards your palm, using only the muscles in your hand. Straighten your fingers back out and repeat.
Wrist extension: Sit or stand with your hand open and your fingers extended. Slowly bend your wrist backwards, using only the muscles in your hand. Straighten your wrist back out and repeat.
Wrist flexion: Sit or stand with your hand open and your fingers extended. Slowly bend your wrist forwards, using only the muscles in your hand. Straighten your wrist back out and repeat.
Squeeze ball: Sit or stand and hold a small squeeze ball in your hand. Squeeze the ball as hard as you can, hold for 3-5 seconds, then release. Repeat 10-15 times.
Wrist and finger circles: Sit or stand and make circles with your wrist and fingers. Start with small circles and gradually increase the size. Repeat 10-15 times.

Note – some wrist and hand pain conditions can be caused by underlying issues, such as carpal tunnel syndrome or tendinitis and those conditions may need specific treatment and exercises, so it’s important to get a proper diagnosis.

5. Lower Back

Low back pain is a common condition that can be caused by a variety of factors, including muscle strain, disc herniation, and osteoarthritis. For this condition, the best exercises are those that target the core muscles of the trunk, including the transverse abdominis, the internal and external obliques, and the rectus abdominis. These exercises help to improve posture, reduce inflammation, and increase muscle endurance. Examples of core exercises include the bird dog, the plank, and the side plank.

In addition to the bird dog, plank, and side plank exercises mentioned earlier, there are several other exercises that are effective for treating low back pain. These include:

Bridge: Lie on your back with your knees bent and your feet flat on the floor. Push through your heels to lift your hips up towards the ceiling, squeezing your glutes and lower back muscles at the top of the movement.
Cat-camel: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Arch your back, lifting your head and tailbone towards the ceiling (cat position). Then, lower your back towards the floor, lifting your head and tailbone towards the sky (camel position).
Dead bug: Lie on your back with your knees bent and your feet flat on the floor. Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the floor. Return to the starting position and repeat with the opposite arm and leg.

6. Hip

Hip pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as osteoarthritis. The best exercises for hip pain are those that improve muscle strength, flexibility, and range of motion.

Clamshell exercise: Lie on your side with your knees bent and your feet together. Slowly lift your top knee towards the ceiling, keeping your feet together. Lower your knee back down and repeat.
Fire hydrants: Begin on your hands and knees. Lift your right knee towards your right elbow, keeping your foot flexed. Lower your knee back to the starting position. Repeat the movement with the left leg.
Bridging: Lie on your back with your knees bent and your feet flat on the floor. Push through your heels to lift your hips up towards the ceiling, squeezing your glutes and lower back muscles at the top of the movement.
Leg raises: Lying on your back, raise one leg up to hip height, keeping your leg straight. Lower it back down and repeat.
Leg swings: Standing up straight, hold onto a support and swing one leg forwards and backwards, increasing the range of motion each time. Repeat with the other leg.
Leg extension: Sitting on a chair, straighten one leg and lift it off the ground, keeping your knee straight. Lower it back down and repeat.

Note – some hip pain conditions can be caused by underlying issues, such as arthritis or tendinitis, and those conditions may need specific treatment and exercises, so it’s important to get a proper diagnosis.

7. Knee

Knee pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as osteoarthritis. The best exercises for knee pain are those that improve muscle strength, flexibility, and range of motion.

Quad sets: Sitting on the edge of a chair, straighten one knee, tightening the quad muscle at the front of your thigh. Hold for a few seconds, then relax. Repeat several times, then do the same with the other leg.
Hamstring curls: Lying on your stomach, lift one leg, bending the knee and bringing your heel towards your buttocks. Slowly lower your leg back to the starting position.
Calf raises: Stand with your feet hip-width apart and slowly rise up onto the balls of your feet. Lower yourself back down and repeat.
Step-ups: Using a step or low bench, step up with one foot, bringing the other foot up to meet it. Step back down with the same foot, then repeat.
Leg press: Using a leg press machine, press your legs forward, then release back to the starting position.
Lunges: Standing, take a large step forward, lowering your body by bending both knees to 90 degrees. Push back up to the starting position and repeat.

Note – some knee pain conditions can be caused by underlying issues, such as patellofemoral pain syndrome, ligament injury or meniscus tear, and those conditions may need specific treatment and exercises, so it’s important to get a proper diagnosis.

8. Ankle and Foot

Ankle and foot pain can be caused by a variety of factors, including overuse, injury, and degenerative conditions such as plantar fasciitis. The best exercises for ankle and foot pain are those that improve muscle strength, flexibility, and range of motion.

Ankle pumps: Sit in a chair and lift your foot off the ground, making circles with your ankle. Start with small circles and gradually increase the size. Repeat 10-15 times, then do the same with the other foot.
Ankle alphabet: Sit in a chair and lift your foot off the ground, tracing the alphabet with your toes. Repeat with the other foot.
Toe raises: Standing, lift your toes off the ground and balance on your heels. Hold for a few seconds, then relax. Repeat several times.
Heel raises: Standing, lift your heels off the ground and balance on your toes. Hold for a few seconds, then relax. Repeat several times.
Calf stretch: Stand facing a wall, hands against the wall for support. Place one foot behind the other, with the back leg straight and the front leg bent. Gently lean forward, feeling a stretch in the calf of the back leg. Hold for 10-15 seconds, then relax. Repeat several times, then do the same with the other leg.
Arch raises: Sitting on the edge of a chair, place a towel under your foot and scrunch it up with your toes. Release and repeat.

Note – some ankle and foot pain conditions can be caused by underlying issues, such as Achilles tendinitis, or stress fractures, and those conditions may need specific treatment and exercises, so it’s important to get a proper diagnosis.

9. Osteoarthritis

Osteoarthritis is a degenerative condition of the joints that often affects the hips and knees. For this condition, exercises that improve joint range of motion, increase muscle strength, and reduce pain are most effective. Gentle range of motion exercises such as hip circles and knee bends are good options. Strengthening exercises such as the leg press, leg extension and leg curl machines are also effective.

In addition to gentle range of motion exercises such as hip circles and knee bends and strengthening exercises such as leg press, leg extension and leg curl machines mentioned earlier, some other examples of effective exercises for osteoarthritis are:

Quad set: Sit on the edge of a chair and straighten one knee, tightening the quad muscle at the front of your thigh. Hold for a few seconds, then relax. Repeat several times, then do the same with the other leg.
Hamstring curls: Lie on your stomach and lift one leg, bending the knee and bringing your heel towards your buttocks. Slowly lower your leg back to the starting position.
Calf raises: Stand with your feet hip-width apart and slowly rise up onto the balls of your feet. Lower yourself back down and repeat.

10. Tendinitis

Tendinitis is an inflammation of a tendon, which is the fibrous structure that attaches muscle to bone. Tendinitis is commonly found in the shoulder, elbow, hip, knee and heel. The best exercises for tendinitis are those that focus on reducing inflammation and strengthening the affected muscle-tendon unit. A gentle range of motion exercises for affected joints will help to increase blood flow, to reduce pain and inflammation. Strengthening exercises for the affected muscle group will also help to reduce the strain on the tendon.

In addition to gentle range of motion exercises and strengthening exercises for the affected muscle group mentioned earlier, some other examples of effective exercises for tendinitis include:

Wrist flexor stretch: Extend one arm out in front of you, with your palm down. Use your other hand to gently bend your fingers back towards your wrist. Hold for a few seconds, then relax. Repeat several times, then do the same with the other hand.
Isometric shoulder press: Stand with your feet shoulder-width apart, facing a wall. Place your hands on the wall, shoulder-height. Slowly press into the wall, as if you were trying to move it. Hold for a few seconds, then relax. Repeat several times.
Eccentric calf raises: Stand on a step with the balls of your feet on the step and your heels hanging off. Slowly lower yourself down, allowing your heels to drop below the level of the step. Push back up to the starting position.

11. Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. The best exercises for frozen shoulder are those that improve range of motion and reduce pain. Gentle stretching exercises such as pendulum stretches and sleeper stretches are effective for increasing range of motion. Strengthening exercises such as theraband exercises, help to regain control of the shoulder and reduce pain.

In addition to gentle stretching exercises such as pendulum stretches and sleeper stretches and theraband exercises mentioned earlier, some other examples of effective exercises for frozen shoulder include:

Sleeper stretch with pillow: Lie on your back and tuck a pillow under your armpit on the affected side. Keep your elbow against your side and use your other hand to gently push your elbow across your body towards the opposite hip. Hold for a few seconds, then relax. Repeat several times.
Scapular retraction: Stand with your arms at your sides and your shoulders relaxed. Slowly squeeze your shoulder blades together, as if you were trying to hold a pencil between them. Hold for a few seconds, then relax. Repeat several times.
Isometric external

12. Bursitis

Bursitis is an inflammation of the bursa, which is a small fluid-filled sac that provides cushioning for the joints. Bursitis commonly occurs in the hip, knee, and elbow. The best exercises for bursitis are those that reduce pain and improve joint range of motion. Gentle range of motion exercises such as hip circles and knee bends are effective. Strengthening exercises such as leg press, leg extension and leg curl machines are also effective

In summary, the best physiotherapy exercises for musculoskeletal conditions depend on the specific condition being treated. Exercises that target the core muscles, improve joint range of motion, increase muscle strength and reduce pain are most effective. It is also important to note that it is crucial to be evaluated and treated by a physiotherapist before starting any exercise program, to properly diagnose and tailor the program to you specific needs.

In addition to gentle range of motion exercises such as hip circles and knee bends, and strengthening exercises such as leg press, leg extension and leg curl machines mentioned earlier, some other examples of effective exercises for bursitis include:

Isometric hip flexion: Lie on your back with your knees bent and your feet flat on the floor. Slowly press one knee towards your chest, using your hip flexor muscles to lift the knee. Hold for a few seconds, then relax. Repeat several times, then do the same with the other leg.
Clam exercise: Lie on your side with your knees bent and your feet together. Slowly lift your top knee towards the ceiling, keeping your feet together. Lower your knee back down and repeat.
Gluteal stretch: Stand with your feet hip-width apart, and cross one ankle over the opposite knee. Slowly bend forward at the hips, keeping your back straight. Hold for a few seconds, then relax. Repeat several times, then do the same with the other leg.

Summary

It’s important to note that these exercises should be performed under the guidance of a physiotherapist as it is important to ensure proper form and progression to avoid aggravating the condition.

Also, it’s important to remember that exercises should be modified or discontinued if they cause pain or discomfort.

If you require a bespoke set of exercises, click here to see our physiotherapy service.