1. Dead bug
On your back with arms and knees raised, slowly lower the opposite arm and leg without arching the lower back, then return.
Physiotherapy exercises
Core: physiotherapy exercises
Here is a series of physiotherapy exercises targeting this area — Core — to do at home. Each exercise lists its goal, sets and reps. With Physia, your physiotherapist can send these exercises in a personalised program and adjust the difficulty between sessions.
A home exercise series
2. Plank
On your forearms and toes, keep the body aligned (no sagging or rounding) and breathe, for the time shown.
3. Pelvic tilt
Lying on your back with knees bent, gently tilt the pelvis to flatten the lower back against the floor, then release, slowly.
This information is educational and does not replace professional medical advice. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury, or are recovering from surgery.
How to do these exercises
Warm up for a few minutes, perform each exercise slowly and without sharp pain, breathe normally and follow the sets and reps shown. If pain increases, stop and ask your physiotherapist for advice.
Are you a physiotherapist?
With Physia you can build these exercise programs in a few clicks, pick from an exercise library, send a printable PDF sheet, and track patient adherence between sessions.
Frequently asked questions
Core: which physiotherapy exercises can I do at home?
Start with a simple, progressive routine like the series above, performed without sharp pain. A personalised program is best: with Physia Move, your physiotherapist sends you the right exercises and tracks your progress.
Are these exercises free and available as a PDF?
Yes, these examples are free to use. For tailored follow-up, Physia offers a free plan and lets your physiotherapist send the program in the app or as a printable PDF exercise sheet.