Physiotherapy exercises

Sebastian van Dijk neben dem Schreibtisch

Here you will find several important exercises for neck, back, shoulder, knee and hip problems.

I have also created instructional videos for you on how to use a kinesio tape for back and neck problems.

Prepare well for your physiotherapy appointment and take your own exercise program with you. This can be individualized during the treatment.

Good luck with your practice!

To the exercises

click on the desired body part to go directly to the exercises!

Elbow Foot Hip Cervical spine Knee Lumbar spine

Elbows: 1st exercise

Starting position: Stand with a small dumbbell in hand. Arms on the body. Palms are facing forward.
Execution: Alternately bend and straighten the elbow

3x 15 repetitions

Elbows: 2nd exercise

Starting position: Sitting upright at the table, palms under the tabletop
Execution: Try to bend your elbow as if to lift the table (static exercise).

Hold the position 5 x 10 seconds and relax in between.

Elbow: 3rd exercise

Starting position: Quadruped. Hands under shoulders, knees under hips, hands pointing forward.
Execution: Bend your elbows and slowly straighten them again. The elbows point backwards and the upper body lowers. Like a push-up.

3x 10 repetitions

Foot: 1st exercise

Starting position: Sit in a chair with your feet flat on the floor.
Execution: Raise your heels as far off the floor as possible and put them back down, then raise your forefoot as far as possible. The whole thing, if possible, in one fluid movement.

Repeat 20 times

Foot: 2nd exercise

Starting position: Sit in a chair with your feet flat on the floor.
Execution: Lift the inside of the foot and then the outside.

Repeat 20 times

Foot: 3rd exercise

Starting position: : Sit on a chair with your feet flat on the floor. Put a couple of marbles on the floor.
Execution: Pick up the marbles with your toes and put them back in another place.

Repeat approx. 20 times

Foot: 4th exercise

Starting position: Sit in a chair with your feet flat on the floor. Spread a towel on the floor.
Execution: Make a "crawling motion" with your toes so that the towel slides under your toes.

Repeat approx. 5 times (depending on the size of the towel)

Foot: 1st exercise - "Hip lift"

Starting position: Quadruped stand, hips over knees and shoulders over hands.
Execution: Extend one leg (photo 1), lift the extended leg even higher from the hips and slowly lower it again to the starting position.

3 x 15 repetitions, 30 sec. Break between the series

Foot: 2nd exercise - "Adduction"

Starting position: Lying on your side, the head rests on the lower arm, the upper arm is supported in front of the chest. Stretch your lower leg, bend your upper leg and place your foot in front of your lower knee.
Execution: Lift the lower leg straight off the floor and lower it, but do not lay it back completely on the floor during the exercise.

Repeat 3 x 15 each side

Foot: 3rd exercise - "abduction"

Starting position: Lying on your side, lower arm under your head, the upper arm supports your chest, both legs straight.
Execution: Raise the extended leg and slowly lower it again, but do not place it on the other leg during the exercise, instead keep the tension.

Repeat 3 x 15 each side

Cervical spine: 1st exercise

Starting position: Lie on your back, arms close to your body
Execution: Tuck your chin in and press your neck into the ground (doing a double chin).

Hold for 5 seconds, relax briefly and repeat 10 times.

Cervical spine: 2nd exercise

Starting position: Sitting upright with your fingers high on the back of your neck along your spine.
Execution: Press the nape of the neck against the fingers - pulling in the chin and making the nape long.

Hold for 5 seconds, relax briefly and repeat 10 times.

Cervical spine: 3rd exercise

Starting position: Sitting upright, chin slightly pulled in, neck long
Execution: Slowly turn your head to the right and left as far as possible.

This exercise can also be performed in the supine position

Cervical spine: 4th exercise

Starting position: Sitting upright. Hold on to the edge of the chair with your left hand.
Execution: Let your head hang relaxed as far to the right as possible. Grasp your head with your right hand and continue to pull your head to the right until you feel tension / stretch on the left side.

Hold for 5 seconds, repeat each side 5 times.

Cervical spine: 5th exercise

Starting position: Sitting upright, chin slightly pulled in, arms hanging down relaxed.
Execution: Slowly look through as far as you can under the left armpit. Turn and bend your head in one movement. Back to the starting position and then to the other side.

Repeat each side 5 times

Knees: 1st exercise

Starting position: Sitting on the floor, lean back and support with your elbows and forearms. The legs lie flat on the floor.
Execution: Pull one foot in and press your knee into the ground so that your thigh muscles contract.

Tense each side 5 x 10 seconds

Knee: 2nd exercise

Starting position: Sitting on the floor, place a small roll under your knees and possibly attach a weight to the ankle.
Execution: Extend your knee as much as possible and pull your foot towards you.

Tense each side 5 x 10 seconds and slowly put your leg back down

Knee: 3rd exercise

Starting position: Sitting upright on a chair.
Execution: Bend the leg as much as possible, then stretch it out as far as possible. Variant: bend and straighten the leg in 5 steps.

20 repetitions

Knee: 4th exercise

Starting position: Prone position, possibly a weight around the ankle.
Execution: Bend the leg 90 degrees so that the lower leg is vertical and then slowly lower it again and the straight position.

Repeat 3 x 15 each side

Knee: 5th exercise

Starting position: Stand
Execution: Stand on tiptoe, slowly lower yourself down, and then stand on your heels. Do everything in one fluid motion.

3 x 15 repetitions

Lumbar spine: 1st exercise

Starting position: Lie on your back, legs straight
Execution: Pull one knee towards your chest as far as possible. Hold for 3 seconds and slowly put your leg back down.

Repeat 10 times on each side.

Lumbar spine: 2nd exercise

Starting position: Lie on your back, legs bent, feet up.
Execution: Move your knees as far to the right as you can. The feet stay on the ground and the shoulders stay on the ground.

Repeat 10 times per side.

Lumbar spine: 3rd exercise

Starting position: Lie on your back, legs bent, feet up.
Execution: Bring both knees to your chest and hold them in your hands. Hold for 10 seconds and then put your legs back down.

Repeat 3 times.

Lumbar spine: 4th exercise

Starting position: Lie on your back, legs bent, feet up.
Execution: Lift your pelvis off the floor and only support it with your heels and shoulder blades. Dosage: stay in the position for 3 seconds and put the pelvis down again.

Repeat 20 times.

DANGER!: support only with your heels and shoulder blades and do not compensate with your elbows.

Lumbar spine: 5th exercise

Starting position: Quadruped, hips over knees and shoulders over hands
Execution: Extend one leg and diagonal arm.

10 x per side.

ATTENTION !: Keep your back and pelvis straight and do not twist!

Lumbar spine: 6th exercise

Starting position: Lie on your back, legs bent, feet up.
Execution: Slowly tilt the pelvis backwards with the help of the abdominal muscles. The back is pressed flat on the floor. Then relax the abdomen and detach the lumbar spine from the floor.

Repeat 20 times