Exercises

Therapeutic exercises

Exercises for the ankle, lower leg, and foot

Exercises for knees and thighs

Exercises for hips and lower back

Exercises for abdominal muscles

Exercises for the upper back and posture exercises

Exercises for the shoulder

Exercises for the neck

Full body strengthening and mobility exercises

Info and Registration

Füsioteraapia Kliinik OÜ

Address: Veerenni 51, 2nd floor, Tallinn

Reg.nr. 12149635

Swedbank: EE082200221053152027

Operating Licence: L06512

Therapeutic exercises

NEW! Exercises for the upper back created in collaboration with the pharmaceutical company Sandoz can be found here:

In Estonian: UPPER BACK PAIN

In Russian: UPPER BACK PAIN IN RUSSIAN

In cooperation with Füsioteraapia Kliinik AND Eesti Spordimeditsiini klaster SportEST (Estonian Sports Medicine Cluster SportEST), videos have been created for injury prevention and support of recovery from injuries. Follow the exercises according to the problem area. The best results come from working together with a physiotherapist and a personally tailored exercise program.

Exercises for the ankle, lower leg, and foot

Movement forwards and backwards with toes

Foot sole massage with golf ball

Moving the toe along the shin

Foot sole massage

Exercise for the wrist with a resistance band

Walking training for the ankle

Grasping an object diagonally to strengthen the foot arch

Stretch from kneeling position

Sliding walk

Calf muscle stretch in kneeling position

Stabilizing exercises on a balance pad

Eccentric calf muscle training

Calf muscle stretches

Exercises with a balance board for knee and ankle stabilization

Exercises for knees and thighs

Stabilizing exercises on a balance pad

Squats with a therapy ball

Eccentric exercises for the quadriceps

“Diver” exercise for hamstrings

Step down from a bench for hamstrings

Lunge backward for hamstrings

Side lunge for inner thigh

Forward lean from kneeling to strengthen hamstrings

Stretch for the front of the thigh

Modified stretch for hamstrings and calves with elevation

Movements in kneeling position for core strengthening

Core lifts and leg movements (bridge)

Strengthening hip abductors in side-lying position

Strengthening hip abductors while standing

Exercises to strengthen glutes, hamstrings and spinal extensors

Exercises for thigh adductors with a therapy ball

Exercises with a balance board

Exercises for hips and lower back

Hip flexor stretch

Stretch for hamstrings and calves

Adductor stretch in kneeling position

Adductor stretch in sitting position

Kneeling movements to mobilize hips and lower back

Piriformis stretch on back for hip mobilization

Lunge stretch for hip joint mobilization

Modified stretch for hamstrings and calves with elevation

Glute strengthening in kneeling position

Core lifts and leg movements (bridge)

Strengthening hip abductors in side-lying position

Strengthening hip abductors while standing

Exercises to strengthen glutes, hamstrings and spinal extensors

Lower back stretch

Eccentric exercises for rectus abdominis and hip flexors

Exercises for rectus abdominis and obliques

Stretch for chest muscles and lower back

Exercises for abdominal muscles

Exercises for rectus abdominis and obliques

Elbow plank movements on therapy ball for core strengthening

Exercises for the upper back and posture exercises

Trunk rotations in kneeling position for thoracic mobilization

Trunk rotations in quadruped for thoracic mobilization

Arm lifts in prone position for upper back strengthening

Movements in forearm support (scapular push-ups)

Trunk rotations in quadruped with straight arm for thoracic mobilization

Forward leans on therapy ball in kneeling for scapular stabilization

“Diamond” exercise in supine for shoulder girdle mobilization

Extension for upper back

Strengthening the muscles between the shoulder blades

Exercises with a wheel board

Stretching for chest muscles and lower back

Exercises for the shoulder

“Diamond” exercise in supine position

Eccentric shoulder training with dumbbell

Shoulder stretches (sleeper’s stretch)

Eccentric shoulder training with resistance band

Rotator cuff strengthening exercises with a bottle

Various rotator cuff strengthening exercises with resistance band

Stretching exercise for chest muscles

Exercises for the neck

Deep neck flexor strengthening in supine position

Stretches for the neck and shoulder girdle

Full body strengthening and mobility exercises

Diagonal movements in kneeling support for core strengthening

Movements in forearm plank position

Side plank movements

Movements in kneeling support for core strengthening

Core lifts and leg movements (bridge)

Myofascial release using a Pilates roller

Forearm support movements on a therapy ball for core strengthening

Exercises to strengthen glutes, hamstrings and spinal extensors

Balance exercises while sitting on a therapy ball

Stretching exercises for chest muscles and lower back

CLIENTS

Feedback

“On olnud vägagi tõhusad füsioteraapiaseansid. Edasiviiv arutelu ja palju soovitusi harrastussportlase targemaks vigastustevabaks treenimiseks!”

“Katrel on põhjalikud teadmised jooksuvigastustest. Minu vigastust ja selle teket analüüsides, sain häid soovitusi nii varustuse vahetamiseks, taastavateks harjutusteks, kui ka jooksutrenni järgseteks harjutusteks, mis on taganud selle, et asfaldil ka pikamaid distantse joostes (sh võisteldes), pole valu enam tagasi tulnud.”

Olen käinud seal alates aastast 2021 ja vastuvõtt on alati meeldiv olnud. Kohtasin seal enda lemmikut füsioterapeuti Anastassia Šipilovat, kelle käed teevad (ja aju) imesid. Olgu mure tingitud ülekoormusest, vigastusest või lihtsalt ennetamine, she knows the magic.✨✨ Peale õlaoperatsiooni pani ta mu käe jälle liikuma ja olen tagasi ratta seljas. 🙂 Soovitan Füsioteraapia Kliinikut väga!

“Katre on väga suurte teadmistega ning füsioterapeudina äärmiselt toetav ja põhjalik. Mulle meeldib tema suhtumine, et sporditraumadest on võimalik taastuda ning saab ja tulebki sportimisega jätkata. Lisaks traumade füüsikalistele põhjustele “kontrollib” ta alati üle ka muud baasteemad – une, koormuse, taastumise, toitumise.”

Kõik väga meeldis alustades sisse tulemisest personaal oli väga lahke ja vastutulev. Mina isiklikult käisin Anastassia Šipilova juures millega jäin väga rahule, on näha, et Anastassia läheneb väga individuaalselt ja on enda ala proff.

Käisin visiidil nädala kestnud põlvevaluga. Katre tegi kohe põhjaliku ülevaatuse (testis mobiilsust ja potentsiaalseid vigastusi) ning diagnoosis potentsiaalse probleemi. Edasi tegime erinevaid harjutusi ja määrasime paika raviplaani. Harjutused filmis ta ka üles, et oleks hiljem hea järele vaadata ning saatis mulle koheselt ka videod. Lõpetuseks kinesioteipis ta põlve (lisaks juhendas, kuidas saan seda tulevikus ise teha) ja andis kaasa ka treeningupaela harjutuste tegemiseks. Väga põhjalik, professionaalne ja meeldiv kogemus!

Põlve meniskioperatsioonist taastumine füsioterapeudi Anastassia juures oli väga efektiivne, süstemaatiline, stressivaba ja viis stabiilse eduni. Anastassia optimism, teadmised ja isiksuseomadused ei anna edasi mitte ainult usku, et taastumine on täielik ja ilma jääkpiiranguteta, vaid ka tunnet, et see nii ongi. Soovitan Anastassia juurde kindlasti pöörduda, kui teil on vaja taastuda operatsioonist, vigastusest või lihtsalt nõu saamiseks, püüdes vältida negatiivseid muutusi igapäevaelus või sportides.

About Us

Füsioteraapia Kliinik OÜ is a company established in 2011, whose specialists are recognised Estonian sports physiotherapists.

The clinic’s specialists help find solutions to various musculoskeletal system problems, whether it’s pain limiting daily activities or sports, decreased muscle performance, restricted joint mobility, or other issues.

In practice, the most common reasons for consulting a physiotherapist are muscle tension, pain in the lower back and neck area, as well as painful shoulder and knee joints.

Links

Contact

OÜ Füsioteraapia Kliinik
Registrikood: 12149635
Swedbank: EE082200221053152027
Operating Licence: L06512