Exercise library
A physiotherapist assesses you at home in Bhopal, then builds your plan out of this.
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standing upper back stretch with clasped hands reaching forward, rounding shoulders to stretch thoracic region.
standing scapular retraction with elbow flexion and shoulder extension, returning to 90-degree forward elevation
isometric scapular retraction exercise with hands clasped, pulling apart while maintaining hand contact to activate mid-back muscles.
stand with arms forward at 90 degrees, retract scapulae by pulling hands back while maintaining straight elbows, then release
standing isometric row at 45° with scapular retraction, holding for 10 seconds
pull resistance band toward body while squeezing shoulder blades together with elbows at ninety degrees.
lie prone on swiss ball, elevate arms overhead in y position while squeezing shoulder blades together.
lie prone on swiss ball, elevate arms overhead in y position with elbows flexed to 90 degrees while squeezing shoulder blades together.
push floor with hands to protract scapulae, then retract and repeat in push-up position.
prone on swiss ball, elevate arms overhead with thumbs down, squeezing shoulder blades together
prone shoulder blade retraction with arm elevation to strengthen upper back postural muscles
Nothing here is a prescription. Your physiotherapist decides which of these are yours, and when.