3 Simple Physio Exercises You Can Do at Home
If you’d like to loosen up, improve your mobility, or settle a few stubborn aches, call Philip Wood Physiotherapy on 02 9838 3030 to book an assessment with our physiotherapists. In the meantime, here are three simple exercises often recommended by physiotherapists that you can try at home which may help your body move more comfortably.
Staying mobile doesn’t always require equipment, long gym sessions, or complicated routines. In fact, some of the most effective exercises are easy to learn, joint-friendly, and take less than five minutes. The three movements below are favourites we often teach in the clinic because they target common problem areas: the spine, hips, and shoulders.
1. Cat–Camel spinal mobility
AKA the Cat – Cow, this one’s for you if your back feels about as bendy as a baguette!! This gentle movement helps ease stiffness along the entire spine – especially helpful if you spend long hours sitting or working at a desk.
How to do it:
Start on all fours with your hands under your shoulders and knees under your hips. Slowly arch your back upwards like an angry cat, tucking your chin. Then reverse the movement: lower your stomach towards the floor as you lift your chest and tailbone. Move smoothly through 10–15 repetitions, focusing on slow, controlled motion.
Why physios like it:
It encourages segmental spinal movement, increases circulation to the deep back muscles, and helps reduce that “compressed” feeling many people develop after prolonged sitting.
2. Hip flexor stretch (half – kneeling)
Perfect if your hips have been sitting so long they’re practically paying rent! Tight hip flexors are common in runners, cyclists, and desk workers. Stretching these muscles may help relieve lower-back discomfort and improve walking and running mechanics.
How to do it:
Kneel on one knee with the other foot in front, as though you’re preparing to propose to your favourite running shoe. Gently shift your weight forward until you feel a stretch at the front of the hip on the kneeling side. Keep your torso upright and avoid arching your lower back. Hold for 20–30 seconds and repeat twice on each side.
Why physios like it:
It targets the iliopsoas and rectus femoris – two muscles that frequently become short or stiff – helping restore hip extension, which is essential for efficient gait and lower-limb power.
3. Shoulder blade squeezes
Ideal when your posture has quietly slid into ‘question mark’ territory.
When you’re dealing with desk-related tension or postural fatigue, this simple activation exercise strengthens the muscles that support and stabilise the shoulder blades.
How to do it:
Sit or stand tall. Gently draw your shoulder blades back and down, as though you’re trying to tuck them into your back pockets. Hold for 5 seconds and repeat 10–15 times, keeping your neck relaxed.
Why physios like it:
It activates the lower trapezius and rhomboids, promoting better shoulder mechanics and reducing strain through the neck and upper back.
If you’d like personalised guidance or a structured rehabilitation plan, call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with our physiotherapists.