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Full Physio Routine

Complete physiotherapy routine covering upper body stretches, neck exercises, and back exercises.

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Upper Body

1
Deltoid stretch

Deltoid stretch

3 reps20s holdeach side
2
Triceps stretch

Triceps stretch

3 reps20s holdeach side
3
Pectoralis stretch

Pectoralis stretch

3 reps20s holdeach side
4
Shoulder wire

Shoulder wire

3 repsback & front, diagonal & reverse, back & front
5
Anterior forearm stretch

Anterior forearm stretch

5 reps10s holdeach side
6
Posterior forearm stretch

Posterior forearm stretch

3 reps10s holdeach side
7
Carpal tunnel stretch

Carpal tunnel stretch

5 reps10s hold

Neck

8
Neck flexion and extension

Neck flexion and extension

5 reps
9
Neck rotation

Neck rotation

5 reps
10
Neck side flexion

Neck side flexion

5 reps
11
Neck circumduction

Neck circumduction

3 reps
12
Shoulder rolls

Shoulder rolls

5 repsforwards then backwards

Back

13
Femoral nerve stretch

Femoral nerve stretch

3 reps20s holdeach side
14
Sciatic nerve stretch

Sciatic nerve stretch

3 reps10s holdeach side
15
Lumbar rotational stretch

Lumbar rotational stretch

3 reps20s holdeach side
16
McKenzie back extension

McKenzie back extension

10 reps10s hold
17
Child pose

Child pose

10 reps20s hold