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Exercise Library

Physiotherapist-approved exercise programmes prescribed by Dr. Vaishali Suri (BPT, MPT). Use these at home or alongside your treatment plan at Realign Rehab Clinic.

🏋️ Back 🦵 Knee 💪 Shoulder 🔄 Neck 🚶 Hip 👟 Ankle 🦶 Foot ⚡ Core 🌸 Pelvic Floor 🤸 Elbow ✋ Wrist

Prescribed by Dr. Vaishali Suri (BPT, MPT)Evidence-based protocolsSafe for home useReviewed June 2026

🏋️Back Exercises

Back

Exercises for Lower Back Pain

Lower back pain affects millions of Indians and is one of the most common reasons for physiotherapy consultations in Faridabad. These evidence-based exercises, curated by Dr. Vaishali Suri (BPT, MPT), help reduce pain, improve spinal stability, and restore normal movement.

Back

Exercises for Sciatica Relief

Sciatica causes shooting pain, tingling, or numbness that travels from the lower back through the buttock and down the leg, and it can be debilitating without the right treatment. These targeted physiotherapy exercises, recommended by Dr. Vaishali Suri at Realign Rehab Clinic Faridabad, help relieve nerve compression and restore comfortable movement.

Back

Safe Exercises for Herniated Disc

A herniated disc can cause debilitating back and leg pain, but the right exercises help reabsorb the disc material, reduce nerve inflammation, and rebuild spinal stability without aggravating symptoms. Dr. Vaishali Suri at Realign Rehab Clinic, NIT-5 Faridabad has helped hundreds of patients avoid surgery through targeted physiotherapy.

Back

Back Strengthening Exercises

A strong back is the foundation of a pain-free, active life, and targeted strengthening exercises are the single most effective long-term strategy for preventing recurring back problems. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad prescribes these exercises as part of every comprehensive spinal rehabilitation programme.

Back

Exercises for Lumbar Spondylosis

Lumbar spondylosis — age-related wear and tear of the spinal vertebrae and discs — is extremely common in adults over 40 in Faridabad and across India, but it does not have to be debilitating. With the right physiotherapy exercises, prescribed by Dr. Vaishali Suri at Realign Rehab Clinic, most patients regain full function and significantly reduce their pain levels.

Back

Morning Back Stiffness Exercises

Morning back stiffness is one of the most common complaints among adults in Faridabad, often striking within the first hour of waking and making simple tasks like bending to put on shoes feel impossible. This 10-minute morning routine, designed by Dr. Vaishali Suri at Realign Rehab Clinic, helps you move freely from the moment you start your day.

🦵Knee Exercises

Knee

Knee Strengthening Exercises

Strong knees are essential for every activity from climbing stairs and squatting to running and playing sport, yet knee weakness is one of the most common findings in physiotherapy assessments across Faridabad. These exercises, prescribed by Dr. Vaishali Suri at Realign Rehab Clinic, build the muscular support system that protects your knee joint from injury and pain.

Knee

Exercises for Knee Osteoarthritis

Knee osteoarthritis is the leading cause of disability in adults over 50 in India, but exercise therapy is now recognised as the single most effective non-surgical treatment — more effective than painkillers for long-term outcomes. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad helps patients with knee OA regain their independence and reduce pain through targeted physiotherapy.

Knee

ACL Rehabilitation Exercises

An ACL injury is one of the most feared sports injuries, but with the right rehabilitation programme the majority of patients return to full sport within 9-12 months. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad guides patients through every phase of ACL recovery, from initial swelling control to return-to-sport testing.

Knee

Knee Replacement Recovery Exercises

Total knee replacement (TKR) is a highly successful procedure, but the quality of recovery depends enormously on the physiotherapy programme that follows — patients who complete a structured rehabilitation programme recover up to 40% faster than those who do not. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad guides patients through every stage of knee replacement recovery.

Knee

Exercises for Kneecap Pain

Patellofemoral pain syndrome — pain at or around the kneecap — is the most common knee condition in active adults and adolescents, and it responds exceptionally well to targeted physiotherapy when the underlying biomechanical causes are addressed. Dr. Vaishali Suri at Realign Rehab Clinic, NIT-5 Faridabad specialises in identifying the specific movement faults that drive kneecap pain and correcting them through exercise.

💪Shoulder Exercises

Shoulder

Frozen Shoulder Exercises

Frozen shoulder causes progressive pain and stiffness that can severely limit daily activities like dressing or reaching overhead. These physiotherapist-approved exercises, curated by Dr. Vaishali Suri at Realign Rehab Clinic Faridabad, help restore shoulder mobility through each phase of recovery.

Shoulder

Rotator Cuff Rehabilitation Exercises

Rotator cuff injuries — whether partial tears, tendinopathy, or post-surgical repair — require a carefully graded exercise programme to restore strength without re-injury. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad uses evidence-based rotator cuff rehabilitation protocols to help patients return to full function.

Shoulder

Shoulder Impingement Exercises

Shoulder impingement syndrome causes a painful arc when lifting the arm and can significantly affect work, sport, and daily life. Dr. Vaishali Suri at Realign Rehab Clinic, NIT-5 Faridabad recommends these targeted exercises to decompress the subacromial space and restore pain-free shoulder function.

Shoulder

Shoulder Strengthening Exercises

Whether you are recovering from injury or looking to build resilient shoulder strength for sport and work, a structured strengthening programme is essential for long-term joint health. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad guides patients through progressive shoulder strengthening using evidence-based exercise selection.

Shoulder

Exercises for Rounded Shoulders

Rounded shoulders — where the shoulders roll forward and the upper back hunches — are increasingly common among students, IT professionals, and desk workers in Faridabad. Dr. Vaishali Suri at Realign Rehab Clinic provides targeted exercises that stretch the tight anterior muscles and strengthen the weak posterior muscles driving this postural problem.

🔄Neck Exercises

Neck

Neck Pain Relief Exercises

Neck pain is one of the most common complaints seen at physiotherapy clinics in Faridabad, often driven by poor sitting posture, muscle tension, and reduced cervical mobility. Dr. Vaishali Suri at Realign Rehab Clinic provides these targeted neck pain exercises to reduce stiffness, relieve muscle tightness, and restore comfortable daily function.

Neck

Exercises for Cervical Spondylosis

Cervical spondylosis — age-related degeneration of the cervical discs and vertebral joints — affects a significant proportion of adults over 40 in Faridabad and can cause chronic neck pain, stiffness, and referred arm symptoms. Dr. Vaishali Suri at Realign Rehab Clinic provides these clinically selected exercises to manage spondylotic symptoms and maintain cervical function.

Neck

Exercises for Text Neck

Text neck — the forward head posture and neck strain caused by prolonged downward looking at smartphones and laptops — has become one of the most common postural complaints among young adults in Faridabad. Dr. Vaishali Suri at Realign Rehab Clinic offers these targeted exercises to reverse text neck posture and prevent long-term cervical damage.

Neck

Neck Strengthening Exercises

Weak neck and upper back muscles are a primary driver of recurrent neck pain, headaches, and cervical instability in adults of all ages. Dr. Vaishali Suri at Realign Rehab Clinic, NIT-5 Faridabad recommends these progressive neck strengthening exercises to build a resilient cervical spine and reduce recurrence of neck pain.

🚶Hip Exercises

Hip

Exercises for Hip Osteoarthritis

Hip osteoarthritis causes progressive joint pain, stiffness, and reduced walking ability that significantly affects quality of life for many adults in Faridabad. Dr. Vaishali Suri at Realign Rehab Clinic uses evidence-based hip osteoarthritis exercises to reduce pain, improve function, and help patients maintain independence.

Hip

Hip Replacement Recovery Exercises

Total hip replacement (THR) requires a structured, progressive rehabilitation programme to restore full strength, mobility, and confidence in daily activities. Dr. Vaishali Suri at Realign Rehab Clinic, NIT-5 Faridabad guides patients through each phase of hip replacement recovery with evidence-based exercises tailored to their surgery type and progress.

Hip

Hip Strengthening Exercises

Strong hips are the cornerstone of lower limb health — weakness in the gluteal and hip stabiliser muscles contributes to knee pain, lower back pain, IT band syndrome, and ankle instability. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad prescribes these hip strengthening exercises for patients across all age groups and activity levels.

Hip

Hip and Piriformis Exercises for Sciatica

Sciatica — pain radiating from the lower back or buttock down the leg — is often aggravated by a tight piriformis muscle compressing the sciatic nerve as it passes through the hip. Dr. Vaishali Suri at Realign Rehab Clinic Faridabad recommends these targeted hip and piriformis exercises to relieve sciatic nerve irritation and restore pain-free movement.

👟Ankle Exercises

Ankle

Ankle Sprain Rehabilitation Exercises

Ankle sprains are among the most common musculoskeletal injuries, but without proper rehabilitation they frequently lead to chronic instability. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad prescribes these evidence-based exercises to help you recover fully and prevent re-injury.

Ankle

Ankle Strengthening Exercises

Weak ankles and poor proprioception are the leading causes of recurrent ankle injuries and chronic instability in both athletes and the general population. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad prescribes these progressive strengthening and balance exercises to build resilient, stable ankles.

🦶Foot Exercises

Foot

Exercises for Plantar Fasciitis

Plantar fasciitis causes stabbing heel pain that is typically worst with the first steps in the morning, affecting millions of people who spend long hours on their feet. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses these exercises as a cornerstone of conservative heel pain treatment.

⚡Core Exercises

Core

Core Strengthening Exercises for Back Pain

Chronic lower back pain is most often driven by weakness in the deep stabilising muscles of the core, not the superficial abdominals that crunches target. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses these evidence-based core exercises to rebuild true spinal stability and lasting pain relief.

Core

Posture Correction Exercises

Poor posture is the hidden driver behind a large proportion of neck pain, upper back ache, and headaches seen at physiotherapy clinics across Faridabad, particularly in desk workers and students. Dr. Vaishali Suri at Realign Rehab Clinic uses these targeted exercises to counteract the muscular imbalances that modern sitting habits create.

Core

Pelvic Stability Exercises

Pelvic instability and weak gluteal muscles are among the most frequently overlooked causes of lower back pain, hip pain, groin strain, and even knee problems in adults of all ages. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad prescribes these evidence-based exercises to restore pelvic control and build a stable foundation for the entire lower limb.

Core

Exercises for Lower Crossed Syndrome

Lower crossed syndrome is a postural dysfunction characterised by tight hip flexors and erector spinae combined with weak abdominals and gluteals, creating an anterior pelvic tilt and exaggerated lumbar lordosis. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses this targeted exercise programme to systematically correct this common pattern and relieve the chronic lower back pain it causes.

🌸Pelvic Floor Exercises

Pelvic Floor

Pelvic Floor Exercises

The pelvic floor is a group of muscles and connective tissues that form the base of the pelvis, supporting the bladder, bowel, and uterus while controlling continence and contributing to core stability. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad provides evidence-based pelvic floor exercise programmes for women and men experiencing incontinence, prolapse symptoms, or pelvic pain.

Pelvic Floor

Safe Postpartum Exercises After Delivery

The postnatal period requires a carefully graded return to exercise that respects the significant physical changes of pregnancy and childbirth while progressively rebuilding the core, pelvic floor, and general fitness that are essential for new mothers. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad guides new mothers through safe, evidence-based postnatal exercise programmes tailored to both vaginal and caesarean delivery.

Pelvic Floor

Exercises for Urinary Incontinence

Urinary incontinence affects up to one in three women and a significant proportion of men, yet fewer than 25% seek treatment despite highly effective conservative options being available. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses evidence-based pelvic floor rehabilitation and bladder training exercises that resolve or significantly improve incontinence in the majority of patients without medication or surgery.

🤸Elbow Exercises

Elbow

Exercises for Tennis Elbow

Tennis elbow (lateral epicondylalgia) affects up to 3% of the adult population, causing persistent outer elbow pain that worsens with gripping, computer use, and lifting — not just tennis. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses these evidence-based eccentric and progressive loading exercises to stimulate tendon healing and resolve pain in the majority of patients without injections or surgery.

✋Wrist Exercises

Wrist

Wrist Strengthening Exercises

Wrist weakness is an increasingly common problem in desk workers, athletes, and anyone who spends extended time using a keyboard, mouse, or phone, predisposing to a range of painful conditions from tendinitis to carpal tunnel syndrome. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad prescribes these progressive wrist strengthening exercises to build the joint stability and muscle endurance that protect the wrist from injury.

Wrist

Exercises for Carpal Tunnel Syndrome

Carpal tunnel syndrome causes tingling, numbness, and weakness in the hand and fingers, affecting a substantial proportion of office workers, manual labourers, and pregnant women, yet it is highly responsive to conservative physiotherapy in its mild to moderate stages. Dr. Vaishali Suri at Realign Rehab Clinic, Faridabad uses these evidence-based nerve gliding and stretching exercises to relieve median nerve compression and reduce symptoms without surgery.

Medical disclaimer: These exercises are general guides and are not a substitute for a professional physiotherapy assessment. If you experience increased pain, dizziness or new symptoms, stop immediately and consult Dr. Vaishali Suri at Realign Rehab Clinic.

Want a Personalised Exercise Programme?

Book an assessment with Dr. Vaishali Suri. She will design a programme specific to your condition, fitness level and recovery stage.

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