Screw The Pain Physiotherapy

13/01/2026

18/12/2025

17/12/2025

08/12/2025

03/12/2025

Basic 3 exercises ⬇️
Straight Leg Raise – 10 reps
Hamstring Stretch – 20–30
Mini Squats – 8–10 reps



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02/12/2025

30/11/2025

Back stiffness,neck tightness and swollen ankles.
Here’s what to do:

Back stiffness
• Seated spine rotations 10 reps
• Cat-camel (even in sitting) 10 reps
• Stand and do a light forward bend every hour

Neck tightness
• Side neck stretch 10 seconds each side
• Slow rotations left and right
• Chin tucks 8–10 reps

Ankle pain or swelling
• Ankle circles 10 each way
• Foot pumps 20 reps
• Walk for a minute if possible

Keep your trips pain free.

30/11/2025

Start these 3 flexion drills today.
Hamstring stretch, trunk rotation
and knee to chest will ease pressure & help you move better

29/11/2025

Do these 3 movements to remove stiffness fast