7 Self-Administered Physiotherapy Techniques for Reduced Mobility

Mobility challenges don’t mean giving up on movement. With the right techniques, you can maintain strength, reduce pain, and improve your quality of life—all from the comfort of your home.

Techniques to Try:

• Seated leg lifts to strengthen lower limbs.
• Wall push-ups for upper body activation.
• Gentle neck and shoulder rolls to ease tension.
• Diaphragmatic breathing for relaxation and oxygen flow.
• Ankle pumps to improve circulation.
• Core engagement exercises like pelvic tilts.
• Use of foam rollers or massage balls for muscle release.

These exercises are low-impact and adaptable, making them ideal for seniors, post-surgery patients, or anyone with limited mobility.