Dr. Ghanwa Noor Leghari PT

10/05/2025

09/05/2025

Knee Strengthening Exercises

1. Quad Sets – Tighten your thigh muscles while keeping your leg straight.

2. Straight Leg Raises – Raise one leg while lying down, keeping it straight.

3. Hamstring Curls – Stand and bend your knee to bring your heel towards your buttock.

4. Wall Sits – Slide down a wall and hold a seated position.

5. Step-Ups – Step up and down on a low platform.

6. Clamshells – Strengthens hip and glute muscles to reduce knee stress.

7. Bridges – Lie on your back and lift your hips up.

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Knee Stretching Exercises

1. Hamstring Stretch – While sitting or standing, stretch the back of your thigh.

2. Calf Stretch – Stretch your calves by leaning against a wall.

3. Quadriceps Stretch – Pull your foot toward your buttock while standing.

4. IT Band Stretch – Cross one leg over the other and lean to the side.

5. Heel Slides – Slide your heel towards your buttocks while lying down.

6. Child’s Pose – A gentle stretch for the knees and back.

7. Seated Knee to Chest – Gently pull one knee toward your chest

28/02/2023

Thoracic outlet syndrome (TOS) refers to a group of disorders that occur when nerves and blood vessels in the space between the collarbone (clavicle) and the first rib become compressed or pinched. This can cause pain, numbness, and tingling in the shoulders, arms, and hands.

TOS can be caused by a variety of factors, including trauma, repetitive arm or shoulder movements, poor posture, and anatomical abnormalities.

Treatment may include physical therapy, medication, and in some cases, surgery.

13/10/2022

Neck pain exercise

29/09/2022

Posture : Good & Bad Position

19/09/2022

Stretching Exercises for neck pain.

21/04/2022

Mnemonic of the day