By Dr. Sumit Dubewar

Orthopedic Exercise Library

Step-by-step exercises for common orthopedic conditions — explained simply, demonstrated visually. Do them at home, at your own pace.


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Important: These exercises are for general guidance only. Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain. These are not a substitute for physiotherapy or medical treatment.

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Knee Osteoarthritis

5 exercises to strengthen the knee and reduce pain

5 Exercises
Isometric Easy
Tighten thigh
जांघ कसें
Exercise 1 of 5

Quad Set (Isometric Quadriceps)

Activates the quadriceps without stressing the knee joint — safe even in severe arthritis

10 reps × 3 sets Hold 5 sec each Twice daily
Steps:
  • 1Lie flat on your back on the floor or bed with both legs straight
  • 2Place a small rolled towel under one knee
  • 3Tighten the thigh muscle — press the back of your knee down into the towel
  • 4Hold tight for 5 seconds — you will feel the thigh muscle working
  • 5Slowly relax. Rest 2 seconds. Repeat 10 times on each leg
Strengthening Easy
Exercise 2 of 5

Straight Leg Raise (SLR)

Builds quadriceps strength without bending the knee — reduces load on arthritic joint

10 reps × 3 sets Hold 3–5 sec Both legs
Steps:
  • 1Lie flat on your back. Bend one knee with foot flat on floor
  • 2Keep the other leg completely straight
  • 3Tighten the thigh of the straight leg — lock the knee
  • 4Slowly lift the straight leg to about 30–45 cm height
  • 5Hold 3–5 seconds. Lower slowly. Do not drop the leg. Repeat 10 times
⚠️ Do not hold your breath. Keep your lower back flat on the floor throughout.
Range of Motion Easy
Exercise 3 of 5

Heel Slide

Gently improves knee bending (flexion) without joint compression — lubricates the knee

10 reps × 3 sets Hold 5 sec at end
Steps:
  • 1Lie on your back with both legs straight
  • 2Slowly slide your heel toward your buttocks by bending your knee
  • 3Slide as far as comfortable — do not force through pain
  • 4Hold for 5 seconds at maximum comfortable bend
  • 5Slowly slide heel back to starting position. Repeat 10 times
Strengthening Moderate
Exercise 4 of 5

Mini Wall Squat

Strengthens quads, hamstrings and glutes — functional exercise for stairs and standing

10 reps × 2 sets Hold 5 sec
Steps:
  • 1Stand with your back against a wall, feet shoulder-width apart
  • 2Slowly slide your back down the wall — bend knees to about 30–40 degrees only
  • 3Do NOT go into a full squat — only halfway down
  • 4Hold for 5 seconds, feeling the thigh muscles working
  • 5Slowly slide back up. Rest. Repeat 10 times
⚠️ Do not let your knees go past your toes. Stop if you feel sharp knee pain.
Hip & Knee Easy
Exercise 5 of 5

Side-Lying Leg Raise (Hip Abduction)

Strengthens hip muscles that support and offload the knee — reduces joint stress while walking

15 reps × 2 sets Hold 3 sec Both sides
Steps:
  • 1Lie on your side on the floor with legs straight
  • 2Support your head with your lower arm
  • 3Keeping toes pointing forward, raise top leg about 30–40 cm
  • 4Hold for 3 seconds — keep the leg straight throughout
  • 5Lower slowly. Repeat 15 times. Turn over and repeat on the other side
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Back Stretches for Muscle Spasm

5 exercises to release back muscle spasm and reduce lower back pain

5 Exercises
Lower Back Easy
Exercise 1 of 5

Single Knee to Chest Stretch

Gently stretches the lower back and hip muscles — relieves muscle spasm immediately

3 × each leg Hold 20–30 sec Morning & evening
Steps:
  • 1Lie on your back with both knees bent, feet flat on floor
  • 2Bring one knee up toward your chest
  • 3Hold the knee with both hands and gently pull it closer
  • 4Hold for 20–30 seconds — breathe deeply, let the back relax
  • 5Release slowly. Repeat with other leg. Do 3 times each side
Spine Mobility Easy
Exercise 2 of 5

Cat-Cow Stretch

Mobilises the entire spine — releases muscle spasm and improves flexibility of back muscles

10 reps Slow breathing Twice daily
Steps:
  • 1Get on hands and knees — wrists under shoulders, knees under hips
  • 2CAT: Breathe out — arch your back upward toward ceiling, chin to chest
  • 3Hold for 3 seconds — feel the stretch in your back
  • 4COW: Breathe in — drop belly toward floor, lift head and tailbone
  • 5Alternate slowly between cat and cow — 10 complete cycles
Deep Stretch Easy
Exercise 3 of 5

Child's Pose (Extended Lower Back Stretch)

Deeply stretches the lower back, hips and thighs — best for acute muscle spasm relief

Hold 30–60 sec 3 times daily Breathe deeply
Steps:
  • 1Kneel on the floor and sit back on your heels
  • 2Slowly lower your forehead to the floor while extending arms forward
  • 3Walk hands forward as far as comfortable
  • 4Hold for 30–60 seconds — breathe slowly and let the back completely relax
  • 5Slowly push back up. Rest 30 seconds. Repeat 3 times
Core Stability Easy
Exercise 4 of 5

Pelvic Tilt

Strengthens deep abdominal and lumbar muscles — the foundation of back pain prevention

10 reps × 3 sets Hold 5 sec Daily
Steps:
  • 1Lie on your back with knees bent, feet flat on floor
  • 2Notice the natural arch in your lower back — small gap between floor and back
  • 3Tighten your stomach muscles and press your lower back flat into the floor
  • 4Hold for 5 seconds — breathe normally throughout
  • 5Slowly relax. Repeat 10 times. 3 sets daily
Strengthening Moderate
Exercise 5 of 5

Glute Bridge

Strengthens glutes and lower back — relieves chronic spasm and supports the lumbar spine

10 reps × 3 sets Hold 5 sec at top Daily
Steps:
  • 1Lie on your back with knees bent, feet flat and hip-width apart
  • 2Arms flat by your sides, palms down
  • 3Squeeze your buttocks and lift your hips off the floor
  • 4Hold at the top for 5 seconds — body in a straight line from knees to shoulders
  • 5Lower slowly one vertebra at a time. Repeat 10 times
⚠️ Do not arch your lower back excessively at the top. Keep core tight.
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Neck Stretching for Muscle Spasm

5 gentle exercises to relieve neck muscle spasm and stiffness

5 Exercises
Side Stretch Easy
Exercise 1 of 5

Neck Side Tilt Stretch

Stretches the lateral neck muscles and trapezius — relieves one-sided neck spasm

3 × each side Hold 20–30 sec 3 times daily
Steps:
  • 1Sit upright on a chair with back straight, shoulders relaxed
  • 2Slowly tilt your head to one side — ear toward shoulder
  • 3Do NOT lift your shoulder — keep it pulled down
  • 4Hold for 20–30 seconds — breathe slowly, feel the stretch on the opposite side
  • 5Slowly return to centre. Repeat on other side. 3 times each
⚠️ Never force the stretch. Pain means you have gone too far — ease back.
Rotation Easy
Exercise 2 of 5

Gentle Neck Rotation

Improves rotational range of motion in cervical spine — reduces stiffness from spasm

5 × each side Hold 5 sec Slow and gentle
Steps:
  • 1Sit upright on a chair, chin level, shoulders relaxed
  • 2Slowly turn your head to look over one shoulder
  • 3Go only as far as comfortable — no pain
  • 4Hold for 5 seconds. Slowly return to centre
  • 5Turn to the other side. Repeat 5 times each side
Posture Reset Easy
Exercise 3 of 5

Chin Tuck (Cervical Retraction)

Corrects forward head posture — the root cause of most neck spasm — strengthens deep neck flexors

10 reps Hold 5 sec Every hour if at desk
Steps:
  • 1Sit upright or stand against a wall
  • 2Gently draw your chin straight back — making a slight double chin
  • 3Do NOT tilt your head down — keep looking straight ahead
  • 4Hold for 5 seconds — feel a gentle stretch at the back of the neck
  • 5Release slowly. Repeat 10 times. Do this every hour at your desk
Forward Stretch Easy
Exercise 4 of 5

Neck Forward Flexion Stretch

Stretches the posterior neck muscles and upper back — relieves pain from prolonged screen use

3 times Hold 20–30 sec After screen time
Steps:
  • 1Sit upright on a chair, hands clasped behind your head
  • 2Gently lower your chin toward your chest
  • 3Let the weight of your hands add a very gentle stretch — do not push
  • 4Hold for 20–30 seconds — feel the stretch from neck to upper back
  • 5Slowly lift your head. Rest. Repeat 3 times
⚠️ Do not force. If you feel tingling or numbness — stop immediately and consult Dr. Sumit.
Isometric Easy
Exercise 5 of 5

Isometric Neck Strengthening

Builds neck muscle strength without moving — prevents future spasm by stabilising the cervical spine

5 directions Hold 5–10 sec each Daily
Steps:
  • 1Sit upright. Place your right palm against the right side of your head
  • 2Push your head into your hand — resist with equal force so head does NOT move
  • 3Hold for 5–10 seconds. Relax. Repeat with hand on left side
  • 4Then place hands on forehead — push head forward against resistance
  • 5Then hands clasped behind — push head backward. Do all 4 directions
⚠️ The neck should NOT move at all during this exercise. Any pain — stop immediately.
Coming Soon

More Exercises Being Added

Hip OA · Frozen Shoulder · Post TKR Rehabilitation · ACL Recovery · Ankle Sprain · Osteoporosis — each with step-by-step instructions in English, Hindi and Telugu

💬 Ask Dr. Sumit Which Exercises Are Right for You
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