Physiotherapy exercise library — with proper cues
Every drill our senior therapists prescribe, written up with reps, cues, precautions, and progression. Bookmark this page for reference between visits.
Choose your body region or condition
Six curated exercise banks. Each program includes progressions and regressions so you can match your current strength.
Lower back
Pelvic tilts, cat-camel, glute bridges, bird-dog, McKenzie extensions, hip hinge drills.
Neck & shoulder
Chin tucks, scapular squeezes, doorway pectoral stretch, wall angels, cervical retraction.
Knee & hip
Straight leg raise, terminal knee extension, mini-squats, clamshells, step-ups.
Stroke / neuro
Bridge with rolling, sit-to-stand practice, hand shaping tasks, mirror therapy, gait re-training.
Pediatric
Prone play, tummy time progressions, developmental sequencing, sensory-motor integration.
Balance & falls
Single-leg stance, tandem walk, star excursion, Otago fall-prevention protocol.
- back pain stretches
- knee strengthening
- post-stroke hand exercises
- vertigo Epley manoeuvre
- postnatal core
- sciatica nerve glide
Glute bridge — step by step
A typical write-up. Every exercise in the library follows the same structure so patients and caregivers can follow safely at home.
Glute bridge
- 1
Set up
Lie on your back on a firm mat with knees bent, feet flat, hip-width apart. Keep neck neutral on a small pillow.
- 2
Engage
Draw your lower abdomen in gently — imagine zipping up snug jeans. Do not hold your breath.
- 3
Lift
Squeeze the glutes and lift the hips until knees, hips, and shoulders form a straight line. Do not arch the low back.
- 4
Hold
Pause 3 seconds at the top. Breathe normally throughout the hold.
- 5
Lower
Lower slowly for 3 seconds. That is one rep. Perform 10 reps, twice daily.
| Level | Setup | Reps |
|---|---|---|
| Harder | Single-leg bridge | 8 per side × 2 |