Overview
- Fikri Fikriev of Physiotherapy Matters highlights a short home routine built around a two‑leg bridge, wall push‑ups, sit‑to‑stand progressions and calf raises.
- The guidance calls for three to four sessions weekly, with gradual progressions such as moving from wall to incline to floor push‑ups and adding single‑leg or weighted variations.
- Bridges are described as helping back pain and strengthening glutes, hamstrings, core and pelvic floor, which may aid bladder control for some people.
- Calf raises are said to improve balance, ankle stability and lower‑limb circulation while building Achilles tendon resilience to reduce sprain and tendinopathy risk.
- Fikriev, sharing advice developed with Orchard Manor care home, also urges higher protein intake, comfortable footwear and consulting a GP or physiotherapist for chronic conditions or injuries.