Dr Kanika Bisht physio

24/08/2022

15/08/2020

They fought against colonialism togather and together only we can fight against corona.

Happy and Safe 74th Independence Day 🇮🇳

10/08/2020

Get Rid Of Tennis Elbow Pain!
Watch the full video!!

10/08/2020

Tennis Elbow or Lateral Epicondylitis is the inflammation or irritation of the common extensor tendon at their origin on the lateral epicondyle.

It is the most common overuse syndrome in the elbow.

It is basically caused due to overuse of forearm with incorrect wrist action.

The pain is felt just below the bend of the elbow which may radiate down the forearm upto the wrist.

The pain is felt when the individual lifts heavy weight or while doing basic daily activities like writing, gardening, gripping small objects etc.

Here are few exercises and stretches that you can do easily at home to get relief from the pain :
☑️ Wrist flexion and extension ROM Exercise
☑️ Wrist radial and ulnar deviation
☑️ Forearm pronation and supination
☑️ Wrist strengthening exercise with weights
☑️ Wrist extensor and flexor stretch

Do each of the above exercise for 10-15 times and progess as comfortable.

If you have any query or suggestion, do write down to us!

Thanks for watching.😁

23/07/2020

Frozen shoulder or Adhesive Capsulitis is the condition characterized by formation of adhesions in the shoulder capsule which leads to pain, stiffness and limition of shoulder range of motion.

Main cause of frozen shoulder is the immobility after an injury, surgery or prolonged illness.

It mainly affects people between 40 to 60 years of age and females more than males.
This condition becomes worse with time and leads to severe disability but fortunately with exercises you can get total relief from pain and stiffness.

Here are few exercises which you can do easily at home to get long term relief :

🔸 Shoulder Pendulum Exercise
🔸 Shoulder Shrugs
🔸 Shoulder Circles
🔸 Shoulder Passive ROM Exercise ( Flexion, Abduction and External Rotation)
🔸Shoulder Flexion Stretch

Do 10-15 repetitions of each exercise and progress to 20-25 repetitions after 10-15 days.

If you have any query, do leave a comment below.

Also do subscribe to our YouTube channel : https://www.youtube.com/channel/UCTQJVGIusoOvVAI6gVVRL5g

23/07/2020

Frozen shoulder or Adhesive Capsulitis is the condition characterized by formation of adhesions in the shoulder capsule which leads to pain, stiffness and limition of shoulder range of motion.

Main cause of frozen shoulder is the immobility after an injury, surgery or prolonged illness.

It mainly affects people between 40 to 60 years of age and females more than males.
This condition becomes worse with time and leads to severe disability but fortunately with exercises you can get total relief from pain and stiffness.

Here are few exercises which you can do easily at home to get long term relief :

🔸 Shoulder Pendulum Exercise
🔸 Shoulder Shrugs
🔸 Shoulder Circles
🔸 Shoulder Passive ROM Exercise ( Flexion, Abduction and External Rotation)
🔸Shoulder Flexion Stretch

Do 10-15 repetitions of each exercise and progress to 20-25 repetitions after 10-15 days.

If you have any query, do leave a comment below.

Also do subscribe to our YouTube channel : https://www.youtube.com/channel/UCTQJVGIusoOvVAI6gVVRL5g

01/07/2020

Cervical Spondylosis is the degenerative joint disease of the cervical spine and the intervertebral disc between them.

It mainly affects the C6 and C7 vertebrae and is most common in elderly age.

Here are few exercises and stretches that you can do easily at your home to get relief from the pain and also to strengthen the muscles around your neck:

☑️ Neck Range Of Motion Exercise
☑️ Neck Isometric Exercise
☑️ Chin Tuck Ins
☑️ Trapezius stretch
☑️ Levator scapulae stretch
☑️ Anterior Scalene stretch

In case you have any query, do comment to us below.

Also subscribe to our YouTube channel: https://www.youtube.com/channel/UCTQJVGIusoOvVAI6gVVRL5g

20/06/2020

Ankle sprain occurs when you twist or roll your foot in an awkward way.
It is due to stretching or tearing of ligaments of ankle, mainly Anterior Talofibular ligament.
It is common in sports that require running like basketball, football etc.
It can occur to anyone at any age and main causes are walking on an uneven surface or wearing an inappropriate footwear.

Here are few pain relief exercises after ankle sprain:

☑️ Ankle Pumps
☑️ Ankle circles
☑️ Ankle inversion and eversion
☑️ Calf stretching
☑️ Ankle Strengthening exercise

These exercises are for grade 1 and 2 sprain. For grade 3 sprain, kindly contact your doctor or you can consult us.🙏🏻

13/06/2020

ACL sprain/ tear is common in sports like football, volleyball, baseball etc that require sudden stops or change in directions.

Here are a few exercises for ACL sprain / mild tear, which you can do at home to increase knee range of motion and also strengthen the muscles around the knee joint. ✅ Heel slides
✅ Static quads
✅ hamstrings stretch
✅ terminal knee extension exercise
✅ balance and reach exercise

For complete ACL tears there is a different rehab protocol for which you must consult your physical therapist or can DM us.

Please like and share 🙏🏻

31/05/2020

Knee Arthritis

Knee OA is degenerative joint disease due to wear and tear of the articular cartilage.
It is common in elderly males and females.
Incidence of arthritis is increasing due to sedantary lifestyle and poor eating habits.
Pain and weakness due to osteoarthritis can be treated by some of the following exercises:
1. Calf stretch
2. Hamstrings stretch
3. Quadriceps stretch
4. Static quads
5. Static hams
6. Short arc quadriceps exercise
7. Dynamic quads
8. Heel raise
9. Hamstrings curls

30/05/2020

https://www.youtube.com/channel/UCTQJVGIusoOvVAI6gVVRL5g

Guys here we're with our YouTube channel.
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Hi, I'm Kanika Bisht, a Physical Therapist and Doctor of Physical Therapy. I try to provide the best physical therapy demo videos of stretches & exercises fo...