Physiotherapy Exercises for Leg Pain Relief | Mobile Physio Routine - video Dailymotion

Mobile Physiotherapy Clinic

🦵 Suffering from leg muscle pain? Try these simple and effective physiotherapist-approved exercises to relieve soreness, improve circulation, and restore mobility — right from the comfort of your home!  In this video, we guide you through gentle, safe, and proven exercises that help: ✅ Reduce muscle tension ✅ Ease leg cramps and fatigue ✅ Improve flexibility and blood flow ✅ Prevent further pain or injury 🔄 Exercises Included:      Straight Leg Raise      Side-Lying Hip Abduction      Prone Hip Extension      Calf Raises      Supine Cycling      Seated Knee Extension      Gentle Stretches  💡 Who is this video for? ✔️ People with leg muscle soreness or tightness ✔️ Seniors or beginners needing safe, low-impact movement ✔️ Post-workout recovery or long-standing fatigue ✔️ Desk job workers and inactive individuals  🔔 Subscribe to Mobile Physio for more expert-led physiotherapy exercises, pain relief routines, and home rehab tips! 👍 Like | 💬 Comment | 🔁 Share with someone who needs leg pain relief!  📅 New videos every week on mobility, rehab, and wellness.  #LegPainRelief #PhysiotherapyExercises #MobilePhysio #LegExercise #MuscleRecovery #HomeWorkout #PainRelief #SeniorFitness #LegStretching #InjuryPrevention #MobilePhysiotherapy

Transcript

00:00Welcome back to Mobile Physio, your go-to channel for pain relief, mobility, and better movement.

00:06If you're dealing with leg muscle pain, you're not alone.

00:09Whether it's from overuse, sitting too long, or daily strain,

00:13today, I'll guide you through simple and effective exercises to help relieve that discomfort.

00:18Gentle warm-up

00:19First, let's start with a quick warm-up to get blood flowing.

00:22Stand tall and gently march in place for 30 seconds.

00:25This helps loosen up the muscles and prepares your legs for stretching.

00:28Hamstring Stretch

00:29Now for your hamstrings, the muscles in the back of your thighs.

00:33Sit with one leg extended, and slowly reach toward your toes, hold for 20-30 seconds.

00:41And don't force the stretch, just breathe.

00:44Quadriceps Stretch

00:45Next up, your quadriceps, the muscles in the front of your thigh.

00:49Stand tall, grab your ankle behind you, and gently pull it toward your glutes.

00:53Keep your knees close together, and hold for 20-30 seconds.

00:56Calve Stretch

00:57Let's stretch those calves.

00:59Perfect if you've been walking or standing a lot.

01:02Place your hands on a wall.

01:03Step one foot back, and press the heel down.

01:07Feel the stretch in the lower leg.

01:09Hold for 30 seconds.

01:12Leg Elevation with Ankle Pumps

01:13For swelling or fatigue, try this.

01:16Lie down, elevate your legs on a pillow, and pump your ankles.

01:20Point and flex your toes 15-20 times.

01:22This boosts circulation and reduces tension.

01:25Foam Rolling

01:26If you have a foam roller, you can use it to release tension.

01:29Roll slowly over your calves, hamstrings, or quads.

01:33Pause on tight spots and breathe.

01:35Lunges

01:3610 tall, feet hip-width apart.

01:38Step forward with your right foot.

01:40Lower your body until both knees are at 90 degrees.

01:43Push back up through the front heel to the starting position.

01:46Repeat on the left leg.

01:4710-12 per leg.

01:48Straight leg raise.

01:50Lie on your back on a mat or bed.

01:51Keep one leg bent at the knee, and the other leg straight.

01:55Tighten your thigh muscle on the straight leg.

01:57Slowly lift the straight leg to about the same height as the bent knee.

02:01Pause for 2-3 seconds at the top, then slowly lower it down.

02:0610-15 per leg.

02:08Side-lying hip abduction.

02:09Lie on your side on a mat.

02:11Legs extended and stacked.

02:12Bottom arm under your head or out in front for support.

02:15Keep hips stacked.

02:16Gently tighten your core and lift the top leg upward about 30-45 degrees.

02:22Pause at the top for 1-2 seconds, then lower slowly.

02:2510-15 per side.

02:27Prone hip extension.

02:28Lie face down on a mat or firm surface.

02:31Place your arms under your head or by your sides for support.

02:34Keep your legs straight and your core engaged.

02:36Tighten your glutes, and slowly lift one leg straight up toward the ceiling,

02:40just a few inches off the ground.

02:42Hold for 1-2 seconds at the top, then lower down slowly.

02:46Repeat on the other side.

02:48Knee extension exercise.

02:49Sit upright on a chair or bench.

02:51Feet flat on the floor.

02:53Slowly straighten one leg in front of you.

02:56Lifting your foot until your knee is fully extended.

02:59Hold the top position for 2-3 seconds, squeezing your thigh muscle.

03:03Slowly lower your foot back to the starting position.

03:05Repeat on the other leg.

03:08Supine cycling exercise.

03:09Lie flat on your back on a mat.

03:12Place your hands under your hips or at your sides for support.

03:14Lift both legs off the floor.

03:16Knees bend at 90 degrees.

03:18Begin to move your legs in a pedaling motion, just like riding a bicycle.

03:22Keep the movement slow, controlled, and smooth.

03:2530 seconds to 1 minute.

03:27Calf raise exercise.

03:28Stand tall with feet shoulder width apart, near a wall or chair for balance.

03:33Slowly lift your heels off the floor, rising onto your toes.

03:37Hold.

03:37For 2-3 seconds at the top, squeezing your calves, slowly lower your heels back to the ground.

03:45Consistency is key.

03:47Doing these stretches a few times a week can make a big difference.

03:50If you found this helpful, give us a thumbs up, subscribe to Mobile Physio, and share with

03:55a friend who needs relief today.

03:57Stay strong.

03:58Stay mobile.

Physiotherapy Exercises for Leg Pain Relief | Mobile Physio Routine

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