Heal Physiotherapy Clinic

19/02/2024

28/05/2023

Do u have stiff shoulders??
Try these exercises
Back extension
Spine rotation
Shoulder extension
Shoulder rotation
Shoulder back taps
Arm and back openers

stiff?
These moves will instantly make you feel better
You can do these anytime, anywhere (at home, in office, morning, evening, night)
You can also do these watching your favourite movie or videos

17/05/2023

Struggle to do hard abs exercises??
Try these
Knee claps
Side toe touch
Roll ups
Bridge
Slow knee to elbow

Struggle with hard abs exercises? Try these
Let's make it simpler with these easier variations.
It is not true that only hard abs exercises will help you tone the belly muscles
Always start slow. These slow variations might look simple but are still as effective as some of the harder ones
1
And make sure to do these slow. Abs exercises work best when done slow

Start with 3 sets of 30 secs-45 secs of each exercise. Make sure to do the abs exercises 3-4 davs in a week

11/05/2023

Are you standing like this or need support to stand??
You have a weak core
Try these exercises
Supported bird dog
Inclined plank
Hip rotations
Wall sit

Here are signs that indicate you have a weak core:
1. If you Slouch unintentionally while working
on mobile/laptop/watching television
2. Can't stand for a long time and look for support to rest on
3. Can't get up from flow without a lot of support
4. Find it difficult to balance yourself on 1 leg
5. Scared of high impact activities such as skipping, jumping, fast running, etc.
Any of these signs indicate that you have weak muscles around your shoulders, neck, back, glutes area. Don't ignore any of these u
When ignored, it can result in constant pain in back and cervical pain
Start with simple exercises which will help you in posture correction and building strength slowly
Include 2-3 sets of these exercises in your routine
Do you face any of these? Let us know in comments if you would like to see a video on exercises which can help you build a stronger core

08/05/2023

Have sciatica pain??
Try these exercises
Seated sciatic nerve glide
Supine sciatic nerve glide
Knee to chest
Child pose

Save it for Sciatica pain relief
If you suffer from sciatica pain, make sure to perform these exercises 4-5 times a week

02/05/2023

Do you have weak arms??
Try these exercises
Shoulder press
Forward arm raise
Biceps curls
Triceps dips

If you are struggling with weak arms and cannot go to the gym, let's work on
strengthening and toning them at home without any equipment
Just grab a couple of big water bottles (preferably 2 litres) and get started
Perform 3 sets of each exercise for 15-20 reps

29/04/2023

Do you sit for long hours??
Try these exercises
Hip opener
Leg lift
Boat pose
Bridge
Camel pose

How many hours did you already sit today?
Do you sit a lot? Have long Desk hours?
Perform these poses to help your body recover from the pains, the cramps and the stiffness in your hips, bum and back
It's not bad to sit down but when done for a prolonged period & it can lead to negative effects. If you realise that you spend a lot of time sitting on desk, in a car or on the couch, perform these poses to counteract the ill effects.
Hip opener - opens up the glute and hamstring muscles
Bridge - stretches the chest and hip flexors.
Strengthens glutes
Leg Lift - strengthens the hip flexors and core
Boat - strengthens the hip flexors
Camel - strengthens the bum and stretches the hip flexors

# Khadakpada

25/04/2023

Joint pains??
Regular back pain??
Try these exercises
Chair squats
Side leg lifts
Back kicks
Seated high knees
Chair plank

Many of us struggle with back pain, joint pain and similar such problems built into our bodies due to lifestyle issues
Don't get overwhelmed with the process of getting fitter. Start simple with whatever you can do
Use your chair/couch as a prop to reduce the chances of injury and avoid any major impacts in your starting journey
In the video, you see examples of some exercises you can easily start. Once you build some strength and confidence, go to the next level.
# Khadakpada

06/03/2023

A neck strain is an injury to the muscle or tendon in the neck that generally occurs when the neck muscle or tendon stretches too far and tears. A neck sprain is an injury to the ligaments in the neck. Symptoms of a neck sprain or strain are similar and can vary based on the size of the tear and location.

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02/03/2023

Back-pain is a common condition these days with office goers to drivers to housewives to students, due to long hours of sitting, standing and wrong postures.
Here are some simple dynamic stretches with a little thrill and effectives to help to have a light and pain free back!

Save this video and share it with those in need.

# Khadakpada

23/02/2023

Do you also wake up and wonder at times "Why does my body feel sore?" If your body often aches upon waking, there are a variety of possible causes, including your mattress, sleeping position, weight, sleep disorders, and underlying health conditions. Multiple reasons are most likely to blame.
1. Vitamin D deficiency
Hypocalcemia, or a low blood calcium level, can happen when you don't have enough vitamin D in your body. Many of your body's important organs, such as your kidneys and muscles, rely on calcium to work properly. Your bones also need calcium to stay healthy.

2. Anemia
Anemia happens when your body doesn't have enough properly functioning red blood cells, so your body tissues can't get enough oxygen.
With anemia, many parts of your body can feel fatigued because they don't get enough oxygen to remain healthy or to function properly.
Other symptoms of anemia include: exhaustion, abnormal heart rate, dizziness or
disorientation, head or chest pain, cold feet or hands and pale skin.

3. Being overweight
The excess weight puts pressure on your back and neck, causing pain. Being overweight can also cause sleep breathing disorders, drastically impacting sleep quality and how good you feel upon waking.
While losing weight may seem like an easy answer to improving the quality of your sleep, might be difficult for you to maintain a weight loss routine, especially if you wake up with body aches.

4. Poor quality mattress
According to the Sleep Foundation, sleeping on a poor-quality mattress is one of the top reasons your body aches

5. Sleeping position
Your sleeping position can cause your body to ache upon waking. In general, side sleeping tends to be the best for most people, especially those with sleep breathing disorders such as obstructive sleep apnea.

# Khadakpada

20/02/2023

shin splints????
"Try these...
Here are some of the exercises I use to reduce shin splint pain with my patients..

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15/02/2023

Often people are shy to talk about reproductive health. I have been asked many times recently to share some exercises for various conditions of groin, reproductive disorders and pelvic floor dysfunction in both women and men
Sharing some general exercises for strengthening lower abdominal, groin and
supporting organs of this region.

# Khadakpada

11/02/2023

Ever tried to sit cross-legged and found it a lot more challenging than you did as a kid? That's because, after decades of being less active and sitting all day, both your hips and knees become stiffer, limiting your range of motion.
Do these 5 simple exercises that will improve your flexibility and you will find that sitting cross legged will be much easier.
A word of caution: Do what your body allows-do not over stretch.

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07/02/2023

Did you know you twiddling your thumbs for countless hours on your screen can be a reason behind painful spasms in your wrist?
De Quervain tenosynovitis is a painful condition that affects the wrist tendons on the thumb side. If you have de Quervain tenosynovitis, you will most likely experience pain when turning your wrist, grasping something, or making a fist.
• In most cases, rest from agoravating
activities, usage of ice at the area, and incorporation of a rehab program that targets the wrist and hand will resolve the problem.
Sometimes anti-inflammatory medication and a cortisone injection may be required to help reduce inflammation.
Find this helpful? Share this with your friends.

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29/01/2023

physio # Khadakpada

25/01/2023

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23/01/2023

Getting up with jerks damages our spine. We have a tendency to get up with jerks from bed or from the mat. This habit is seriously not good for our spine especially in the long run.
So here I am demonstrating a safe way to get up

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