No more pain

15/01/2026

Chin tucks are a posture-improving exercise that involves retracting the head straight back (creating a "double chin") while keeping the chin level, strengthening deep neck flexors to correct forward head posture from screen use, reducing neck pain/headaches, and improving spinal alignment. To do them, sit or stand tall, use a finger as a guide on your chin, then pull your head straight back as if sliding it along a table, hold briefly (3-5 secs), and release, repeating several times

12/01/2026

29/12/2025

29/12/2025

What Are The Final Stages of Spinal Stenosis? | Premia SpineLumbar spinal stenosis is the narrowing of the spinal canal in the lower back, compressing spinal nerves, often causing pain, numbness, or cramping in the low back and legs, especially when walking or standing. Most commonly a degenerative condition from osteoarthritis, it's treated with activity modification, physical therapy, medications, injections, or surgery, but symptoms typically worsen without treatment

27/12/2025

normal x ray of shoulder joint

25/12/2025

Spurling test ek neck test hota hai jo check karta hai ki gardan ki nerve dab rahi hai ya nahi.

Simple words mein:
Doctor ya physiotherapist aapka head thoda peeche, side aur ghoomata hai, phir halka pressure deta hai.
Agar is dauran neck se shoulder, arm ya hand mein dard, jhanjhanahat ya sujan jaisa pain aata hai, to test positive maana jata hai.

Is test ka use:
• Cervical spondylosis
• Slip disc in neck
• Nerve compression (pinched nerve)

Short line for patient:
“Is test se pata chalta hai ki gardan ki nerve dab rahi hai ya nahi.”
✨ Physiotherapy at Your Home – By Dr. Ritika Gahlot ✨
If you’re struggling with neck pain, knee pain, back pain, muscle stiffness, frozen shoulder, slip disc, or any kind of body pain — get expert physiotherapy treatment right at your home in Gurgaon.
Dr. Ritika Gahlot
✔ Certified Physiotherapist
✔ Home Visit Available
✔ Personalized Treatment Plans
If you or anyone in your family needs physiotherapy, feel free to contact or DM for appointments.
Your healing starts here.
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24/12/2025

Precautions
Always perform under physiotherapist guidance, especially post-surgery.
Avoid forcing the bend-go only within a pain-free range
Stop if sharp pain, swelling, or unusual sounds occur
✨ Physiotherapy at Your Home – By Dr. Ritika Gahlot ✨
If you’re struggling with neck pain, knee pain, back pain, muscle stiffness, frozen shoulder, slip disc, or any kind of body pain — get expert physiotherapy treatment right at your home in Gurgaon.
Dr. Ritika Gahlot
✔ Certified Physiotherapist
✔ Home Visit Available
✔ Personalized Treatment Plans
If you or anyone in your family needs physiotherapy, feel free to contact or DM for appointments.
Your healing starts here.
KneePainRelief BackPainRelief PainManagement MuscleRecovery HomeVisitPhysio GurgaonHealthCare WellnessSupport PhysiotherapyExpert.

22/12/2025

✨ Physiotherapy at Home – Trusted Care, Real Relief ✨
Struggling with body pain, stiffness, or injury recovery?
Get expert physiotherapy at the comfort of your home with Dr. Ritika Gahlot (PT).
Our personalized home sessions are designed to reduce pain, improve mobility, and help you recover faster — safely and effectively.
✅ Manual Therapy
✅ Electrotherapy
✅ Laser Therapy
✅ Cupping Therapy
📍 Available in Gurugram
📞 Call / WhatsApp: 9053899406
👉 Book your home visit today and take the first step toward a pain-free life.

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20/12/2025

🦴 सर्जरी के बाद सही फिजियोथेरेपी = तेज़ और सुरक्षित रिकवरी!
सर्जरी के बाद दर्द, सूजन और जकड़न को नज़रअंदाज़ न करें।
Dr. Ritika Gahlot (PT | BPT | MPT – Sports) के साथ पाएं
✔️ दर्द में राहत
✔️ सूजन में कमी
✔️ मूवमेंट और ताकत में सुधार
✔️ निशान ऊतक (Scar Tissue) से बचाव
✔️ जल्दी और सुरक्षित रिकवरी
📍 Expert-guided post-surgery physiotherapy
🏠 Home visit available
📞 Appointment के लिए अभी संपर्क करें: 9053899406
आपकी रिकवरी, हमारी प्राथमिकता 💙

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18/12/2025

🏃‍♂️ Suffering from a Sports Injury? Don’t Let Pain Slow You Down!
Whether it’s a ligament strain, muscle pain, joint stiffness, or a sports-related injury, the right physiotherapy can make all the difference. At No More Pain, we focus on fast pain relief, injury recovery, and performance improvement through personalized sports physiotherapy programs.
Our expert approach helps you recover safely, prevent future injuries, and get back to your active lifestyle with confidence. Each treatment plan is individually tailored to your body, your sport, and your goals—because every injury deserves specialized care.
📞 Get in touch with our expert physiotherapist today
📲 Call/WhatsApp: 9053899406

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17/12/2025

Experience professional, safe, and personalised physiotherapy in the comfort of your home.
Whether you're struggling with neck pain, back pain, knee pain, post-surgery recovery, or muscle stiffness, expert care is now just one call away.
From laser therapy, cupping, tapping, needling, electro-therapy to pre & post-surgery rehab — get advanced treatment anytime, anywhere with a trusted physiotherapist.
Your recovery is our priority… not our business.
Feel better, move better, live pain-free. 💙

👉 Book Your Home Visit Now
📱 Contact: 9053899406
💬 Physiotherapy at Home | Home Visit Care

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16/12/2025

Struggling with pain or limited movement? Relief is now at your doorstep.
No More Pain – Dr. Ritika Gahlot offers personalised physiotherapy at home for safe, effective, and long-lasting recovery.
✔ Injury Rehabilitation
✔ Chronic Pain Management
✔ Improved Mobility & Daily Function
📍 Home visit services available only in Gurgaon
👉 Contact us today for a home visit
📞 9053899406
Because your recovery matters more than just treatment.