PhysioJyer

Heading back to kampung, back to where the heart feels most at home. 🧡

But long hours of driving or sitting can make your body stiff without you realizing it.

Before and after your journey, give your body some care:

Piriformis stretch – helps release deep glute tension and reduce lower back discomfort

Travel safe. Stretch well. Feel well.
— Physio Jye Er 🫶🏻

HAPPY 2026!

Back Exercises: Hip Inner Stretch & Wall Bridging

Exercise 1: Hip Inner Stretch (Wall Assisted)
1. Lie on your back near a wall.
2. Place both legs up on the wall.
3. Slowly open your legs sideways, letting them glide along the wall.
4. Feel the stretch at the inner hip / inner thigh.
5. Hold for 15–30 seconds, repeat 3–5 times.

Exercise 2: Wall Bridging (Glute Activation)
1. Lie on your back with both legs up on the wall.
2. Bend knees slightly, feet pressing gently into the wall.
3. Engage your core and glutes, then lift your hips up.
4. Keep ribs down, avoid arching the lower back.
5. Feel the activation at your glutes, not your lower back.
6. Hold 5–10 seconds, repeat 8–10 times.

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Physio tips 💡
Move slowly with control
Exhale when lifting the hips
Stop if you feel lower back pain or numbness

Back Exercise: Hamstring Self-Stretch (Using Towel)

1. Lie flat on your back on a comfortable surface.
2. Place a long towel under the sole of one foot.
3. Gently lift the leg upward while pulling the towel toward you.
4. Keep the knee straight (locked) throughout the stretch.
5. You should feel a gentle stretch along the back of your thigh (hamstring).
6. Hold for 15 seconds, then relax.
7. Repeat 10 times on each leg.

💡 Tip: Stretch to the point of mild tension, not pain. Breathe normally and stay relaxed.