As an orthopedist, I often see patients struggle with chronic pain, stiffness, or post-surgical recovery. One common thread among successful recoveries is consistent and targeted physiotherapy. In India, Medicare-recognised clinics are increasingly recommending specific exercises that provide maximum benefit for joint, muscle, and nerve health, especially for conditions like arthritis, back pain, postural imbalances, and post-operative rehab.
In this article, I will share the top 5 physiotherapy exercises most Medicare clinics in India prescribe, based on their effectiveness, safety, and adaptability for Indian patients.
Why These Exercises Matter in India
India is facing a sharp rise in musculoskeletal conditions. According to a 2022 ICMR report, nearly 1 in 3 Indians over 40 experience joint-related issues, with osteoarthritis and lower back pain being most common. Sedentary jobs, lack of ergonomics, and poor posture further contribute to this.
These exercises aren’t just globally popular, they’re carefully selected by Indian physiotherapy clinics to suit our population’s needs, lifestyle, and recovery patterns.
1. Nerve Gliding Exercises (Median Nerve Flossing)
Nerve gliding—or nerve flossing—is a gentle mobility technique often recommended for conditions like carpal tunnel syndrome, cervical radiculopathy, or sciatic nerve irritation.
How to do it:
Sit upright with shoulders relaxed. Stretch one arm out to the side, palm up. Slowly tilt your head in the opposite direction while extending the wrist. Hold for 3 seconds. Return. Repeat 5–10 reps per side, twice daily.
Why clinics recommend it:
This helps restore proper nerve movement and reduce compression without aggravating symptoms.
Benefit:
Improves nerve mobility, reduces pain and tingling.
2. Resistance Band Strengthening (Knees and Shoulders)
Elastic resistance bands are a clinic favourite for building strength gently—ideal for post-surgery rehab or age-related muscle loss (sarcopenia).
How to do it:
Tie the band around a stable object. For knees: loop it around your ankle and perform slow side leg raises. For shoulders: hold the band in front and pull outward. Perform 2 sets of 10–15 reps.
Why clinics recommend it:
These exercises are low-impact, cost-effective, and can be done at home with minimal supervision.
Stat:
A study in the Indian Journal of Physiotherapy (2021) found that 89% of patients reported improved function within 6 weeks of band exercises.
3. Balance and Proprioception (Single-Leg Stance)
Maintaining balance becomes harder with age or after injury. Proprioceptive exercises help retrain the body’s sense of position.
How to do it:
Stand near a wall for safety. Lift one leg and balance on the other for 10–30 seconds. Switch sides. Repeat 2–3 rounds.
Why clinics recommend it:
It enhances joint stability, coordination, and reduces fall risk, especially important for Indian seniors.
Tip:
Start on a flat surface. Progress to using a cushion or closing your eyes.
4. Aquatic Therapy Movements (Water Walking)
Aquatic exercises use water’s resistance and buoyancy to ease joint stress while building strength.
How to do it:
Walk slowly in waist-deep water for 10–15 minutes. Include side steps and gentle knee lifts.
Why clinics recommend it:
Water reduces joint load by up to 70%, making this excellent for arthritis or post-op recovery.
Note:
While not widely available, some urban Medicare clinics in India now offer hydrotherapy sessions or guide patients to partner facilities.
5. Yoga-Based Stretching (Child’s Pose, Downward Dog)
Integrating yoga-based stretches into physiotherapy is becoming more common, especially in India, where traditional knowledge meets modern rehab.
How to do it:
- Child’s Pose: Kneel and stretch arms forward, forehead on the mat.
- Downward Dog: From hands and knees, raise hips into an inverted “V”. Hold 10–20 seconds.
Why clinics recommend it:
These poses improve spinal flexibility, reduce tension, and enhance breathing control.
Added Benefit:
Yoga stretches are mentally calming, useful in managing chronic pain perception.
How Clinics Customize These Exercises for Indian Patients
Medicare-approved physiotherapy clinics often modify these routines based on patient age, condition, and access to resources. In rural areas, where access may be limited, therapists train caregivers or use teleconsultations. In cities, clinics may offer supervised sessions, home visits, or video guides.
Conclusion
These five physiotherapy exercises—when done correctly and consistently—can significantly improve quality of life, restore function, and reduce pain. I encourage my patients to view physiotherapy not as an option, but as a vital part of healing.
Always consult a certified physiotherapist before starting. And remember, movement is medicine, just the right kind, at the right time.
Frequently Asked Questions
1. How often should I perform these exercises?
- I typically advise doing them 5–6 days a week, with rest days included. Frequency varies based on your condition—follow your physiotherapist’s personalized plan.
2. Do I need equipment like resistance bands or access to a pool?
- Resistance bands are very helpful, simple, and affordable. Aquatic exercises require pool access. However, many exercises can be done without equipment or with home substitutions.
3. Are these exercises safe after surgery?
- Yes, if prescribed post-operatively. I ensure each exercise aligns with your surgical recovery timeline and is cleared by your orthopedic surgeon.
4. What should I do if I feel pain during the exercise?
- You may feel mild soreness, but stop immediately if you experience sharp pain, tingling, or dizziness, then consult your physiotherapist.
5. Can I do these on my own, or should I visit a physiotherapist?
- You can do them at home once trained. However, initial assessment and instruction must be done by a qualified physiotherapist to ensure safety and correctness.
