Feeling Pain? See These 5 Physiotherapy Tips at Home

Chronic pain – that lasts for more than 3 months. Hence, employing some home physiotherapy tips can be an effective way to deal with the problem.

Do you suffer from pain in some regions such as spine, elbows and knees? Check out 5 exercise tips that can ease your symptoms and make your day more productive. Good reading!


  1. Take care of your knees

One of the exercises for that area involves sitting on the edge of a chair or bed and crossing your ankles. Then the upper leg is pressed so that the knee is elongated. It is important to repeat the exercise at least three times in a row, maintaining it for 10 seconds.

  1. Condition your column

It’s hard to find someone who has never suffered from the terrible back pain, have you?

The exercise of pedaling can be a good ally in the treatment and relief of this discomfort. It consists of pedaling, at least 100 times, in the air every day upon waking.

  1. Rotate the neck and shoulders

As with back pain, discomfort in the neck and shoulders is most often caused by the patient’s inadequate posture. In addition to doing spinal exercises, we can cite simple and powerful home physiotherapy tips to alleviate these symptoms.

  1. Relieve ankle load

To strengthen them, it does not take much effort. Simply fold them as much as possible, both down and up, and hold the movement for 5 seconds. Repeat the movement about 10 times for the area to be properly prepared.

  1. Take care of your elbows

Simply place the palm of the hand on the surface and push the weight down against it. Keep moving for about 5 seconds and repeat it at least 10 times each day.

Also look for professional Physiotherapy (fisioterapi, which is the term in Indonesian) services for faster recovery.