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10 Best Physiotherapy Exercises to Start Doing Now

By Barwon Sports Physio

In this article, we will explore:

Physiotherapy exercises play a vital role in recovery, injury prevention, and overall well-being. Whether you are managing pain, rehabilitating from an injury, or looking to enhance mobility, incorporating targeted movements into your routine can be beneficial. Barwon Sports Physio offers a comprehensive approach to exercise and physiotherapy, ensuring each individual receives tailored guidance. 

Regular movement and targeted exercises not only help in reducing pain and stiffness but also promote better posture, flexibility, and strength. By engaging in a structured rehabilitation plan, patients can work towards achieving long-term improvements in function and overall quality of life.

The 10 Must-Try Physiotherapy Exercises

These exercises are particularly beneficial for those recovering from injuries, individuals managing chronic conditions, and athletes aiming to optimise their performance. 

1. Bridge Exercise – Core and Lower Back Stability

The bridge exercises are a fundamental movement that strengthens the core and gluteal muscles while enhancing spinal stability. These disc bulge physiotherapy exercises are particularly useful for individuals experiencing lower back pain and those recovering from a disc bulge. By engaging the muscles around the lumbar spine, it helps improve posture and reduce strain on the lower back.

  • How to do it: Lie on your back with knees bent and feet hip-width apart. Engage your core and lift your hips, forming a straight line from shoulders to knees. Hold for a few seconds before lowering.
  • Best for: Physiotherapy exercises for lower back pain and disc bulge.


For best results, aim for controlled movements and focus on engaging the gluteal muscles rather than pushing through the lower back. Over time, this physiotherapy exercise can contribute to better spinal alignment and reduced discomfort during daily activities.


2. Clamshell Exercise – Hip and Knee Support

This simple movement is excellent for strengthening the hip abductors, which provide stability to the knee joint. Weak hip muscles can contribute to knee pain, particularly in active individuals and those recovering from knee injuries. By incorporating the clamshell exercise, you can support overall knee joint function and movement.

  • How to do it: Lie on your side with knees bent. Keeping feet together, lift the top knee while keeping hips stacked. Slowly return to the start.
  • Best for: Physiotherapy exercise for knee and knee joint pain.


Gradually increasing resistance with a band can further improve muscle engagement and prevent injuries. This movement is especially beneficial for athletes and those returning to exercise physiotherapy after injury.


3. Seated Marching – Strength for Seniors

As we age, maintaining lower limb strength is essential for balance and mobility. Seated marching is a gentle exercise that promotes blood circulation, strengthens leg muscles, and improves coordination. It is particularly useful for older adults seeking to maintain independence and prevent falls.

  • How to do it: Sit upright in a chair and lift one knee at a time as if marching. Perform slowly with control.
  • Best for: Physiotherapy exercises for seniors.


Performing this movement daily can enhance muscle endurance and stability, making everyday activities such as walking and climbing stairs easier. It is a low-impact yet effective exercise for seniors looking to stay active.


4. Resistance Band Shoulder External Rotation

Shoulder injuries can be debilitating, affecting both daily activities and sports performance. Strengthening the rotator cuff muscles is crucial for maintaining shoulder function and preventing further discomfort. This exercise is particularly beneficial for individuals recovering from shoulder injuries or dealing with shoulder instability.

  • How to do it: Hold a resistance band in both hands, elbows bent at 90 degrees. Slowly rotate arms outward, keeping elbows close to your body.
  • Best for: Physiotherapy exercises for shoulder pain, hand exercises.


By regularly performing this movement, you can improve shoulder mobility and reduce the risk of strain. It is a key exercise to ensure optimal upper body performance.


5. Calf Raises – Ankle and Foot Strength

Calf raises help strengthen the muscles in the lower leg, which are essential for balance, walking, and athletic performance. This simple yet effective exercise supports foot and ankle stability, reducing the risk of injuries such as sprains.

  • How to do it: Stand with feet hip-width apart. Rise onto the balls of your feet and lower slowly.
  • Best for: Foot physiotherapy exercises, sports and exercise physiotherapy.


Incorporating calf raises into your routine can enhance circulation and prevent stiffness in the lower limbs. It is particularly beneficial for individuals recovering from foot injuries or looking to strengthen their lower leg muscles for running and jumping activities.


6. Wall Squats – Knee and Lower Limb Stability

Wall squats engage the quadriceps, glutes, and core, making them an excellent choice for knee rehabilitation and lower limb strength. This exercise provides controlled resistance, helping to build endurance in key stabilising muscles.

  • How to do it: Stand with your back against a wall and lower into a squat. Hold for a few seconds before standing.
  • Best for: Physiotherapy exercises for knee joint pain


By incorporating wall squats into a structured rehabilitation plan, individuals can regain confidence in knee stability and movement. It is a crucial exercise for those recovering from joint injuries or surgeries.


7. Vestibular Gaze Stabilisation Exercise

For individuals experiencing dizziness or balance issues, this exercise plays a crucial role in rehabilitation. Gaze stabilisation helps retrain the brain to process movement and balance effectively.

  • How to do it: Focus on an object in front of you and move your head side to side while keeping the object in focus.
  • Best for: Vestibular physiotherapy exercises.


Practising this exercise regularly can help reduce vertigo symptoms and improve coordination, making everyday activities safer and more manageable.


8. Ball Exercises – Core Strength and Flexibility

Using a physiotherapy ball adds an element of instability, engaging the core muscles for improved strength and balance. This versatile tool can be used for a variety of exercises that promote flexibility and coordination.

  • How to do it: Sit on a stability ball and engage the core while lifting one foot at a time.
  • Best for: Physiotherapy ball exercises


This ball exercise helps in maintaining spinal alignment and preventing lower back pain, making them ideal for individuals seeking an effective yet low-impact workout.


9. Straight Leg Raise – Quadriceps Strength

Strengthening the quadriceps is essential for knee stability and injury prevention. This exercise is commonly used in post-injury rehabilitation to improve leg strength.

  • How to do it: Lie on your back, keep one leg bent and lift the other straight up. Lower slowly.
  • Best for: Physiotherapy exercise for knee pain and knee joint pain.


Performing straight leg raises regularly can aid in long-term knee health and functionality, particularly for those undergoing exercise physiotherapy after an injury.


10. Cat-Cow Stretch – Spinal Flexibility

This movement is beneficial for improving spinal mobility and reducing stiffness, especially for individuals experiencing back discomfort.

  • How to do it: On all fours, alternate between arching and rounding your back in a slow, controlled manner.
  • Best for: Physiotherapy exercises for lower back pain,


Incorporating this stretch into daily routines can help enhance spinal alignment and posture, making it an excellent addition to a rehabilitation program.

It’s Time to Take Control of Your Health Now

Taking proactive steps toward your health and well-being is one of the most empowering choices you can make. Movement is essential for a healthy body, and integrating the right exercises into your daily routine can help manage pain, improve mobility, and enhance your overall quality of life. Whether you are looking to regain function after an injury, maintain strength, or optimise your physical performance, targeted exercises can make a significant difference in your recovery journey.

Ultimately, Physiotherapy exercises are a powerful tool for improving flexibility, stability, and strength. By consistently practising these exercises, you can enhance your movement, reduce stiffness, and prevent future injuries. Whether you’re an athlete, an individual managing a chronic condition, or simply someone looking to move with greater ease, these exercises offer a structured and effective approach to improving your well-being.

At Barwon Sports Physiotherapy, we believe that everyone deserves access to high-quality care and personalised rehabilitation strategies. Our team is committed to helping you achieve your health goals with dedicated guidance, evidence-based treatments, and state-of-the-art facilities. Call us at (03) 5278 1121 or Book an appointment today and take the first step towards a stronger, healthier, and more active life.

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Samantha Francis

Physiotherapist
B. Physio(Honours)

Special Interests:

  • Sports injuries and rehabilitation
  • Knee and ankle injuries
  • Snow sports
  • Running related injuries

 

Samantha graduated from Monash University with a Bachelor of Physiotherapy with Honours. She has since worked primarily as a Musculoskeletal Physiotherapist, gaining experience in private practice, NHS Hospitals, and sports settings.

Previously, she worked as the Physiotherapist for Queens Park Rangers in London and recently returned from Japan, where she specialized in treating snow sport injuries. Samantha’s keen interest lies in sporting-related injuries, especially lower limb injuries.

Sam is passionate about building strong relationships with her patients to help them achieve their goals. She is committed to patient care and enjoys implementing individualized approaches for both the recovery and prevention of injuries.

 

Samantha is experienced in:

  • Strength and conditioning
  • Ankle and Knee Injuries
  • Acute sporting injuries
  • Dry needling
  • Acute neck and back pain.
  • Snow sports injuries
  • Workcover and TAC clients

 

Career Highlights:

  • Academy Physiotherapist at Queens Park Rangers – London (2023)
  • Ariels Victorian Netball League Physiotherapist (2022)
  • Fitzroy Football club Physiotherapist (2021-2022)

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Nathan Skirrow

Physiotherapist
B. Physio

Special Interests:

  • Sports injury management
  • Youth and adolescent sporting injuries
  • Running Biomechanics
  • Stress and overload injuries
  • Hip and Groin conditions

 

Nathan graduated from the University of Western Sydney with a Bachelor in Physiotherapy after commencing a degree in Exercise Physiology at the University of Canberra. 

He has since worked in private practice in Melbourne, seeing a variety of patients from a diverse range of sporting backgrounds. He has experience in working with amateur and elite level soccer players, mixed martial art athletes, elite level cyclists, recreational runners and many more. 

He currently works at Melbourne City Football Club, managing the elite level academy players. Nathan has a keen interest in load management as well as strength and conditioning and their role in injury prevention and performance enhancement. 

In his free time, Nathan likes to surf, play golf and play soccer for his local club. Nathan is fluent in French and is able to conduct physiotherapy assessments in French.

 

Nathan is experienced in managing:

  • Acute sporting injuries
  • Concussion management
  • Long term overload/stress injuries
  • Lower limb rehabilitation
  • Strength and Conditioning and performance enhancement
  • Running related injuries
  • Workcover, TAC, NDIS and EPC patients

 

Career Highlights:

  • Melbourne City FC  – Academy Physiotherapist
  • Moreland City FC – External Physiotherapist 
  • St Albans Football Club – Physiotherapist
  • North-West Sydney Spirit FC  – Physiotherapist
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Ross Wettenhall

Physiotherapist
M.Physio, B.Sport&ExSc

Special Interests:

  • Paediatric sports injuries
  • Acute and chronic low back pain
  • Tendon injury rehabilitation 
  • Triathlon & running related injuries

 

Ross has a Masters in Physiotherapy from the University of Sydney as well as a degree in Exercise and Sports Science. He enjoys using a combination of the degrees in patient rehabilitation. 

Ross has 9 years of experience in multiple physiotherapy settings. (Elite sporting teams, strength and conditioning, private practices, orthopaedics, hospital and aged care).  Because of this range of experience, Ross loves treating all types of injuries from all walks of life and is no stranger to a complex physio case. 

Ross incorporates manual therapy techniques including massage, dry needling, joint mobilisations into his sessions alongside strength exercises both at home and in the gym. On top of this, Ross has also taught regular pilates and strength classes. 

When he’s not treating patients at the clinic, you’ll find him either on the golf course, swimming laps or walking/running his golden retriever along the Barwon.

Ross is experienced in:

  • Strength and conditioning
  • Running / exercise injuries
  • Tendon related dysfunction and pain
  • Acute sporting injuries (fractures, muscle/ligament tears, dislocations etc)
  • Paediatric sports injuries and pain
  • Dry needling
  • Pilates

 

Career Highlights:

  • Australian Ultimate Frisbee physiotherapist. (2021-2023)
  • Australian touch rugby game day physiotherapist. (2018-2020)
  • VAFA AFL physiotherapist for University Blues and Old Collegians FC (2017-2023)
  • Wesley College APS 1st XVIII AFL physiotherapist. (2020-2021)
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Sarah Murphy

Physiotherapist
M. Physio, B. HSc, Rehab Physiotherapist at Geelong Cats AFLW

Special Interests:

  • Sports Injuries
  • Running Injuries and Programming
  • Pre- and Post Partum Exercise
  • Pre-pointe assessments

Sarah graduated from La Trobe University with a Masters of Physiotherapy, after obtaining a Bachelor of Health Science majoring in human anatomy and physiology.

Sarah currently is the Geelong VFLW Head Physiotherapist and AFLW Rehab Physiotherapist. Previously, she has worked with the Melbourne Demons AFLW and VFLW teams, and in a private clinic in Melbourne’s CBD. Sarah has also completed various post-graduate courses in rehabilitating sports injuries, assessment and treatment of runners, management of pre and post-partum clients, and is an APPI qualified Pilates instructor. She is also available for pre-pointe assessments.

Sarah is particularly interested in both acute and chronic sports and running injuries, as she is an avid runner herself. She is passionate about helping people from all walks of life feel strong and robust so they can participate in life with confidence, and loves helping people achieve more than they thought they could with a tailored approach.

 

Sarah is experienced in managing:

  •   Acute and chronic sports injuries
  •   Running related injuries
  •   Pre- and  post-surgery rehabilitation
  •   Strength and conditioning
  •   Clinical Pilates
  •   Pre- and post-partum clients
  •   Postural pain (backs and necks)
  •   EPC, TAC and WorkCover clients

 

Career Highlights:

  • Current Geelong Cats AFLW Rehabilitation Physiotherapist
  • Geelong Cats VFLW Head Physiotherapist (2022-23)
  • Melbourne Football Club – VFLW Head Physiotherapist (2020-2022)
  •   APPI Pilates qualification 2021
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Tristan Dower

Physiotherapist
B. Physio, B. Musc Therapy, Grad Cert in Sports Physio (ongoing)

Special interests:

  • Acute sporting injuries
  • Knee and ankle injuries
  • Lower limb tendon management
  • Concussion Management

 

Tristan Graduated with a Bachelor of Physiotherapy at ACU Brisbane and since then has combined his time working in Private Practice and Sports. Tristan has gained experience in a number of clinics in both Brisbane and Melbourne, treating a range of conditions including acute sporting injuries, persistent pain and back and neck pain.

Through his involvement in sport, in particular football, Tristan has developed his

interest in sports related injury management, particularly lower limb injuries,

shoulder injuries and concussion management.

Tristan has been involved with a number of men’s and women’s amateur and state level sporting clubs, as well as the elite level which has included roles as the Physiotherapist for Brisbane Lions AFLW team and North Brisbane Rugby Union Club in the QLD Premier Competition

Prior to becoming a physiotherapist, Tristan completed a Bachelor of Musculoskeletal Therapy and spent 5 years as a Remedial Massage Therapist, including 2 seasons at the Geelong Football Club. Tristan is now nearing completion of a Graduate Certificate in Sports Physio as he works towards completing his Masters in Sports Physio.

Tristan is experienced in managing:

  • Acute sporting injuries
  • Persistent pain
  • Pre and post-surgery rehabilitation
  • Back and Neck Pain
  • Clinical Pilates
  • Hip and Knee Osteoarthritis management
  • Workcover and TAC clients

 

Career Highlights:

  • Brisbane Lions AFLW – Physiotherapist (2018-2019)
  • North Brisbane Rugby Club – Physiotherapist (2015-2016)
  • Geelong Football Club – Massage Therapist (2009-2010)

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Erin Nelson

Titled Sports Physiotherapist
M. Physio, B. HSc, M.Sports Physiotherapy
Head Physiotherapist at Geelong Cats AFLW

Erin graduated from La Trobe University with a Bachelor of Health Science, Masters in Physiotherapy practice. She has also attained her postgraduate Masters of Sports Physiotherapy.

Erin is currently the Head Physio for the Geelong Cats AFLW and balances this with 1 day at BSP.

Erin has a particular interest in sporting/exercise related injuries and loves being able to keep her clients fit and healthy while rehabilitating their injuries. She also has a new found interest in pre/post-partum return to exercise, post the birth of her 2 children Erin is a mad gym-goer herself and loves a cheeky Crossfit class.​

Erin is experienced in managing:

  • Sporting/Exercise related injuries
  • Pre- and post-surgery Rehabilitation
  • Clinical Pilates
  • Youth and Adolescent Sporting injuries
  • Acute and Chronic Back & Neck pain
  • Work Cover and TAC clients
  • Strength & Conditioning
  • Dry Needling
  • Enhanced Primary Care (EPC) clients

 

Career Highlights:

  • Current Geelong AFLW Head Physiotherapist
  • Melbourne City FC – Women’s Head Physiotherapist (2019-2021)
  • Western Bulldogs FC – VFLW Physiotherapist (2018-2019)
  • Australian Country Hockey Teams – International touring Physio (2013-2017)
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Zach Nelson

Physiotherapist
M. Physio, B. HSc, M. Ex Sci - S&C
Head Physiotherapist at Melbourne City FC

Zach graduated from La Trobe University with a Bachelor of Health Science, Masters in Physiotherapy practice. He has also attained his Masters in Exercise Science (Strength & Conditioning).

Since graduating, Zach has worked with amateur athletes in a football, track & field, soccer, hockey and weight-lifting setting. He has also worked with the Western Bulldogs AFLW team as a Strength and Conditioning Coach and the Melbourne Rebels Rugby team as their Rehabilitation Physiotherapist.

Zach is currently working with Melbourne City Football Club as their Head Physiotherapist. He balances this with one day at BSP.

He has a particular interest in rehabilitation and return to play, while looking to improve performance in sport and everyday life.

Zach coaches multiple athletes in Track & Field, while training himself and grew up playing field hockey at state, national and international level.

Zach is experienced in managing:

  • Pre- and post-surgery Rehabilitation
  • Youth and Adolescent Sporting injuries
  • Osteoporosis and Bone Health
  • Work Cover and TAC clients
  • Strength & Conditioning
  • Dry Needling
  • Enhanced Primary Care plans (EPC)
  • Mobility and Flexibility Training

 

Career Highlights:

  • Current Physiotherapist at Melbourne Demons Football Club (AFL)
  • Melbourne City FC – Head Physiotherapist (2023 – 2024)
  • Melbourne Rebels – Rehabilitation Physiotherapist (2021-2023)
  • Melbourne City FC – Physiotherapist (2018-2021)
  • Western Bulldogs – AFLW Strength & Conditioning Coach (2017-18)
  • Western Bulldogs – AFLW Rehabilitation Coordinator (2016-17​)
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Marcus Emmett

Physiotherapist
M. Physio, B. HSc, B. Ed, Level 2 S&C Coach - ASCA

Special Interests:

  • ACL Rehabilitation
  • Lower Limb Tendon Management (Achilles, Patella etc)
  • Lower Back Pain Rehabilitation

 

Marcus is a Sport and Musculoskeletal Physiotherapist who is passionate about working with clients to achieve their functional and performance goals.

Marcus has been involved in Private Practice and Sports Physiotherapy since graduating from Latrobe University with a Masters of Physiotherapy degree.

Marcus has held a variety of sport and rehabilitation roles in elite organisations such as the Geelong Football Club and Essendon Football club, while attaining his post-graduate qualification in Strength and Conditioning (ASCA Level 2 Coach).

Marcus has also completed a bachelor degree in physical education and

combines this knowledge with his physiotherapy and strength and conditioning skills to develop target rehabilitation plans, to ensure his clients reach their goals.

After a stint in the elite sporting industry, Marcus Co-Founded Barwon Sports Physiotherapy with Zach Nelson in 2018 and is focused on delivering World Class Physiotherapy to the Geelong community.

Marcus is experienced in managing:

  • Acute and Chronic knee conditions (ACL, Patellofemoral pain, post surgery etc)
  • Acute sporting injuries (Muscle strains, Joint sprains, dislocations, fractures)
  • Chronic sporting injuries (Tendon Pain, overuse injuries)
  • Acute Neck and lower back pain
  • WorkCover, TAC & DVA clients
  • Medicare (EPC) clients

 

Career Highlights:

  • Geelong Football Club – Rehabilitation Physiotherapist (2018)
  • Essendon Football Club – Physiotherapist (2016-17)
  • Essendon Football Club – Rehabilitation Physiotherapist (2013-15)
 
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Dr Rachael McMillan

Physiotherapist
PhD, MSc Physio (Pre-Reg), MSc Biomed & Hlth Sc (Anatomy), BSc, BCom

Rachael is currently available to see dance injury patients and undertake pre-pointe assessments only

Special Interests:

  • Tendon injury management
  • Sport and dance injury management
  • Pre-pointe assessments
  • Clinical Pilates

Rachael McMillan is a physiotherapist (PhD), lecturer and researcher.  Rachael has a special interest in football (soccer) and dance injuries and is a physiotherapist with Football Australia (Australian Women’s National Football Teams).

Rachael is a lecturer in the School of Medicine at Deakin University.  Rachael’s PhD research investigated gluteal muscle and tendon adaptations in active populations and those with pain, including a collaborative project with the Australian Ballet.  Rachael has won international and national awards for her research investigating hormone therapy and exercise as interventions for post-menopausal women with greater trochanteric pain syndrome. 

Rachael is experienced in managing:

  • Acute and chronic sporting, exercise and dance injuries
  • Tendon injuries (tendinopathy)
  • Pre- and post-surgery rehabilitation
  • Acute and chronic back and neck pain

 

Career Highlights:

  • Melbourne Victory FC – Head Physiotherapist, A League Women (2022)
  • Completed PhD, including a research project in collaboration with The Australian Ballet (2022)
  • Football Australia – Head Physiotherapist, Junior Matildas (2022)
  • Football Australia – Head Physiotherapist, Young Matildas (2018)
  • Football Australia – Team Physiotherapist, Young Matildas (2017)
  • Box Hill United Soccer Club – Head Physiotherapist, Senior Women (2015-2018)
  • NBA Basketball Without Borders, Asia – Physiotherapist (2016)
  • Heart of Midlothian Football Club – Physiotherapist, Youth (U17) (2014)
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Daniel

Exercise Science

Daniel graduated from Deakin University with a Bachelor of Exercise and Sport Science and Masters of Applied Sports Science.

He is an experienced Strength and Conditioning (S&C) coach with general population, rehabilitation and sub-elite athletes. Daniel is currently working with the Port Melbourne VFLW side and has a strong passion for athletic development. He works collaboratively with physiotherapists on rehabilitation programs for athletes returning to play and individual performance. 

 

Career Highlights:

  • Geelong Grammar – S&C Coach (2019 – 2020)
  • Werribee Football Club VFL – S&C/Rehabilitation Coach (2019 – 2021)
  • Geelong Cats AFLW – S&C Assistant Coach – (2021 – 2022)
  • Melbourne University Womens Football Club – Head of S&C – (2023 – 2024)
  • Port Melbourne Football Club VFLW – S&C Coach (2024 – Current)  
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Rorri

Myotherapist

Rorri has completed both her diploma of remedial massage and her advanced diploma of myotherapy. She has worked with clients with sporting injuries, postural imbalances, chronic pain conditions, acute pain presentations and more. She also plays and coaches netball and football.

“The part I enjoy the most is working with the patient to work out where their pain is coming from and seeing the relief and smile on their face when they realise they are pain free.”