On World Physiotherapy Day, physiotherapists from around the world raise awareness about the critical role their profession plays in keeping people healthy, mobile, and independent. Every year on September 8, the day honours the global physiotherapy community’s solidarity and unity. This year’s theme is “Prevention and Management of Osteoarthritis.”

In the post-Covid 19 period, the emergence of the extended work-from-home policy exposed people to rheumatological disorders such as low back pain, cervical and thoracic pain, shoulder discomfort, headaches, cancer, fibromyalgia, and muscular dystrophy. As a result, it has become increasingly crucial for people of all ages to recognise the early warning signs of physical immobility and take urgent action to minimise future pain.

Child’s Position:

The child’s position aids in the release of tension in the neck and lower back. Knees should be in contact with toes, and heels should be fanned out to the side while sitting on your shin bones. Bend forward at the hips and walk your hands out in front of you. Next, lower your hips to your feet. If your thighs don’t go all the way down, use a cushion or folded blanket to support them. Turn your head to the side or gently place your forehead on the floor. Inhale deeply into your waist and the rear of your ribcage.

Cobra Posture:

Lie down on your belly with your arms below your shoulders. Push your navel closer to your back by squeezing your inner thighs together. Your head should be parallel to the ground. Bring your head forward and up as you push your palms down to lift your shoulders and chest off the ground as if you were pushing a marble forward with your nose. Elbows should always remain bent.

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Rest your eyes:

Maintain the proper viewing angle for computers or other screens, as well as an appropriate head-neck position. Additionally, remember to rest your eyes at regular intervals. Continue to change your view, look out the window, and, if necessary, close your eyes. Avoid screentime as much as possible and take regular power naps if you are fatigued. 

Hamstring Curls:

There are the muscles that run along your thigh. Lie on your stomach flat. Bring your heels as near to your back as possible and retain that position. Perform three sets of 15 rounds. You can also do this exercise while standing, holding onto a chair and lifting one leg at a time. If this becomes too easy, add ankle weights, gradually increasing the weight from one to three to five pounds. This exercise will help you to strengthen your leg muscles and reduce knee pain over time. 

Wall squats:

This is a more complex move. You’ll keep your feet firmly planted on the ground. Stand with your back to a wall and your feet shoulder-width apart. Bend your knees slowly while keeping your back and pelvis against the wall. Hold the position for 5-10 seconds. Don’t stoop too low. Change your position if you feel pressure or discomfort in your knees. Repeat the exercise, holding the sit position for a few seconds longer each time.

If you’re wondering which exercise suits you the best, the right answer lies in contacting your physiotherapist or trainer to not only determine the correct exercise for your condition but to also avoid exercise injuries. It is prudent to maintain a healthy diet, get regular check-ups to monitor progress and avoid over-exercising as it may cause more harm than good.