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Physiotherapy

More about physiotherapy and mobility

The physiotherapy material covers what usually falls outside the workout itself, yet decides whether the workout is possible at all: joint mobility, stability, working with back and neck pain, and preparing the body to accept load.

It is led by physiotherapists, and the exercises are chosen so they can be done at home — usually on a mat, with minimal equipment and without needing a second person. The sessions are short and repeatable, because in this area regularity counts for more than the intensity of any single attempt.

It is a good starting point if you are returning to activity after a long break, if one particular movement has given you trouble for a while, or if the same spot speaks up after every session. Often it turns out that the culprit is not the training itself but a restricted range of motion in a neighbouring joint.

These recordings do not replace seeing a physiotherapist and are not a diagnosis. If pain persists, worsens, or followed an injury, consult a specialist — exercises chosen without an examination can make things worse.

Self-therapy of the cervical spine – extension movement
dr Michał Dwornik
Self-therapy of the cervical spine – extension movement
1 min
Self-therapy of the shoulder joint – flexion movement
dr Michał Dwornik
Self-therapy of the shoulder joint – flexion movement
1 min
Self-therapy of the lumbar spine – rotation movement 2
dr Michał Dwornik
Self-therapy of the lumbar spine – rotation movement 2
2 min
Self-therapy of the lumbar spine – rotation movement 1
dr Michał Dwornik
Self-therapy of the lumbar spine – rotation movement 1
2 min
Self-therapy of the wrist joint
dr Michał Dwornik
Self-therapy of the wrist joint
2 min
Self-therapy of the wrist joint – palmar flexion movement
dr Michał Dwornik
Self-therapy of the wrist joint – palmar flexion movement
2 min
Self-therapy of the shoulder joint – flexion movement
dr Michał Dwornik
Self-therapy of the shoulder joint – flexion movement
1 min
Medical protocol for self-therapy of the wrist joint – dorsiflexion movement
dr Michał Dwornik
Medical protocol for self-therapy of the wrist joint – dorsiflexion movement
2 min
Self-therapy of the hip joint and lower extremity – abduction movement
dr Michał Dwornik
Self-therapy of the hip joint and lower extremity – abduction movement
2 min
Self-therapy of the knee joint – progression
dr Michał Dwornik
Self-therapy of the knee joint – progression
2 min
Self-therapy of the hip joint and lower extremity – extension movement
dr Michał Dwornik
Self-therapy of the hip joint and lower extremity – extension movement
1 min
Self-therapy of the ankle joint – dorsiflexion movement
dr Michał Dwornik
Self-therapy of the ankle joint – dorsiflexion movement
1 min

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