The Physio Complex.

Upper Trapezius Stretch 🧠
👉 Sit straight, shoulders relaxed
👉 Hold chair with one hand (stretch side)
👉 Tilt head to opposite side
👉 Use other hand for gentle pull
👉 Hold 20–30 sec
👉 Repeat both sides
💡 Feel stretch in neck & upper shoulder
❌ Don’t shrug your shoulder

Shoulder pain relief with a simple towel stretch 🏋️‍♂️
✔️ Improves mobility
✔️ Reduces stiffness
✔️ Easy to do at home
Hold the stretch for 15–20 seconds, repeat 3–5 times. Stay consistent for best results!

Wrist Flexion & Extension Stretch 💪
👉 Wrist Flexion Stretch:
Arm straight rakho, palm down. Dusre haath se fingers ko gently niche push karo.
⏱ Hold 15–20 sec
👉 Wrist Extension Stretch:
Arm straight, palm up. Fingers ko gently peeche ki taraf pull karo.
⏱ Hold 15–20 sec
🔁 2–3 sets each side
⚠️ Pain nahi, sirf mild stretch feel hona chahiye
Perfect for: Tennis elbow, wrist stiffness & rehab ✔️

Wrist Extension Exercise (Tennis Elbow)
• Forearm ko table par support dein
• Haath ko edge se bahar rakhein, palm downward
• Ab wrist ko dheere dheere upar uthayein
• 2–3 seconds hold karein, phir neeche laayein
• 10–15 repetitions, 2–3 sets
Tip: Movement controlled rakhein, jhatka bilkul na dein

“Back pain ya weak legs? Try karein Straight Leg Raise 💪
Seedha let jayein, ek leg bend rakhein aur doosri seedhi.
Ab seedhi leg ko dheere dheere upar uthayein…
Hold karein 3–5 seconds ⏱️
Phir araam se neeche le aayein.
10–12 reps, 2–3 sets 🔁
Yeh exercise aapke thigh muscles ko strong karti hai aur lower back ko support deti hai 👍
Agar pain zyada ho to force na karein 🚫”

Shoulder mobility

Hip Adductor Isometric Exercise 🔥
• Seedha baith ya let jao, dono ghutnon ke darmiyan ball ya pillow rakhain
• Ab knees ko andar ki taraf zor se press karein
• 5–10 seconds hold karein, phir relax
🔁 10–12 repetitions, 2–3 sets daily
💪 Benefits: Inner thigh strength, hip stability, groin pain relief
⚠️ Tip: Movement slow aur controlled rakhein, pain ho to force na lagayein

Neck Rotation Drill 🔹
Start in a relaxed sitting or standing position.
Keep your back straight and shoulders relaxed.
Slowly turn your head to the right side as far as comfortable.
Hold for 2–3 seconds.
Now slowly return to the center.
Repeat the same movement on the left side.
Keep your movements slow and controlled.
Avoid any jerky motion.
Repeat 10–12 times on each side.
Do this exercise 2–3 times a day.
⚠️ Stop if you feel pain or dizziness.

Body ko halka sa forward lean karein,
healthy hand se support lein.
Affected arm ko bilkul relax chhor dein.
Ab body ke movement se arm ko
aagay–piche, side–side aur circular move karein.
Har direction me 10–15 reps, 2–3 sets.
Zor na lagayein, arm ko naturally swing hone dein.