Movement & Recovery
Exercise guides, pain-relief know-how and recovery advice from a physiotherapy clinic.
Suggested reads
Good starting points our patients ask about most.
Gentle Sciatica Stretches for Seniors: Relief Without Strain
Chair-based, bed-based sciatica stretches designed for older bodies — gentle on hips and balance, precise about what each stretch should feel like.
17 August 2026 · 4 min read
The Phone Slouch: Small Habit Changes That Save Your Neck
Why hours of looking down at a phone overload the neck, and the raise-the-phone habits, resets and settings that undo the strain.
13 August 2026 · 3 min read
Surya Namaskar as a Workout: Building Strength With Flow
How to turn Surya Namaskar from a morning ritual into genuine strength training — tempo, rounds, technique points and progressions.
16 June 2026 · 3 min readAll articles, newest first
Working From Bed: The Posture Debt and How to Pay It Down
Hours of laptop work propped in bed borrow comfort now and repay in neck, back and wrist ache. How to restructure bed work and undo the debt.
27 August 2026 · 4 min read
Two-Wheeler Commutes and Your Back: Riding Without the Ache
Daily scooter and bike commutes load the spine with vibration, potholes and pillion slouch. Set-up changes and exercises that protect riding backs.
25 August 2026 · 4 min read
Numb Feet, Careful Steps: Physiotherapy for Diabetic Neuropathy
When diabetes numbs the feet, balance and skin both suffer. How physiotherapy rebuilds steadiness, protects numb feet and keeps walking safe.
25 August 2026 · 4 min read
Vertigo and the Ear Crystals: How Physiotherapy Stops the Spinning
The commonest vertigo comes from loose ear crystals — and a physiotherapist can often stop it in one or two visits with a repositioning manoeuvre.
24 August 2026 · 4 min read
Physiotherapy for Arthritis: Moving Joints That Want to Stop
Arthritic joints hurt with movement yet decline without it. How physiotherapy resolves that paradox with graded strength, range work and pacing.
24 August 2026 · 4 min read
Stroke Rehab at Home: Building on Clinic Sessions Between Visits
Clinic sessions cover a few hours a week; recovery needs hundreds of repetitions. How to run a safe, structured home programme between visits.
24 August 2026 · 4 min read
Hip Pain From Sitting: Why Desk Years Show Up in Your Hips
Long sitting shortens hip flexors, starves glutes and irritates deep hip tissue. Where sitting hip pain comes from and the routine that reverses it.
24 August 2026 · 4 min read
Wrist Pain at the Keyboard: Carpal Tunnel, RSI and What Helps
Not all keyboard wrist pain is carpal tunnel. How to tell nerve from tendon trouble, night splints, glides, desk fixes and when to get tested.
23 August 2026 · 4 min read
Calf Strain: From First Limp to Full Stride
A pulled calf heals in stages, not by rest alone. Grades explained, week-by-week loading from heel raises to running, and the re-tear traps to avoid.
22 August 2026 · 4 min read
Shoulder Impingement: Exercises That Open the Painful Arc
Pain between 60 and 120 degrees of arm raise has a mechanism. Exercises that restore rotator cuff control and shoulder-blade rhythm to open the arc.
21 August 2026 · 4 min read
L4-L5 Disc Problems: Realistic Recovery Times and What Speeds Them
Most L4-L5 disc bulges shrink on their own. Realistic week-by-week recovery times, what genuinely speeds healing, and when surgery enters the picture.
21 August 2026 · 4 min read
ACL Injury Recovery: An Honest Timeline From Injury to Return
Month-by-month ACL recovery: what surgery does and doesn't fix, the rehab milestones that matter, and why nine months beats six for return to sport.
20 August 2026 · 4 min read