Top 5 Physiotherapy Exercises for Every Major Muscle Group
- Dr. Alec
- Sep 22, 2025
- 3 min read
Electric Life Chiropractic | Indianapolis, IN
Why Movement Matters for Healing
Movement is medicine. At Electric Life Chiropractic, we help you heal by focusing on the nervous system. When your nervous system functions at its best, your muscles activate properly, recovery is faster, and your body moves with strength and stability.
When it comes to healing, strength, and mobility, movement truly is medicine. At Electric Life Chiropractic, we focus on the nervous system and how restoring its function improves whole-body performance.
Whether you’re recovering from an injury, addressing chronic pain, or working to move better and age well, adding the right physiotherapy exercises to your wellness routine can make a huge difference.
Below, we’ve broken down the top 5 physiotherapy exercises for each major muscle group, along with links to resources and instructional videos to help you do them safely and effectively.
Chest (Pectorals)
These exercises help open the chest, improve posture, and support breathing mechanics—key for nervous system balance.
Push-Up – Builds strength in the chest, shoulders, and triceps.
Dumbbell Chest Press – Strengthens pectoral muscles while engaging core stability.
Incline Bench Press – Targets the upper chest and promotes better shoulder mobility.
Dumbbell Fly – Stretches and strengthens chest muscles, helping counter forward-rounded posture.
Machine Chest Press – Offers controlled resistance for safe, progressive strengthening.
Back (Latissimus Dorsi, Rhomboids, Trapezius)
Your back plays a huge role in spinal stability, posture, and nervous system health.
Bent-Over Dumbbell Row – Strengthens upper and middle back muscles.
Seated Cable Row – Builds mid-back strength and improves posture.
Lat Pulldown – Activates the lats for shoulder stability and better upper body mechanics.
Reverse Fly – Targets rear delts and rhomboids, counteracting slouching.
Deadlift (Modified) – Engages the posterior chain and improves functional strength.
Shoulders (Deltoids)
Strong, mobile shoulders are essential for spinal health, nerve flow, and upper body movement.
Dumbbell Shoulder Press – Builds strength in the front and side delts.
Lateral Raise – Isolates and develops the lateral shoulder muscles.
Reverse Fly – Supports balanced shoulder strength and stability.
Front Raise – Engages the anterior deltoids to improve lifting movements.
Upright Row – Activates the delts and traps for postural support.
Arms (Biceps & Triceps)
Strong arms help stabilize the shoulders and reduce strain on the neck and upper spine.
Dumbbell Biceps Curl – Strengthens the front of the arms and supports grip function.
Triceps Kickback – Builds strength in the back of the arms for balanced muscle tone.
Hammer Curl – Engages biceps and forearms for functional grip and lifting.
Overhead Triceps Extension – Isolates triceps and improves arm extension strength.
Concentration Curl – Allows focused bicep activation for maximum contraction.
Core (Abdominals & Obliques)
Your core is the stability center of your nervous system—keeping it strong improves balance, posture, and spinal alignment.
Plank Hold – Builds total core stability and engages deep spinal stabilizers.
Bicycle Crunch – Strengthens obliques and improves rotational stability.
Abdominal Crunch – Activates the upper abdominals safely.
Leg Raise – Strengthens the lower core and pelvic stabilizers.
Russian Twist – Develops rotational control and spinal mobility.
Legs (Quadriceps, Hamstrings, Glutes, Calves)
Healthy, strong legs support spinal alignment, pelvic balance, and whole-body movement.
Bodyweight or Dumbbell Squat – Strengthens quads, hamstrings, and glutes while improving hip mobility.
Lunge Variations – Builds unilateral strength and balance.
Calf Raises – Improves ankle stability and lower-leg endurance.
Hamstring Curl (with Resistance Band) – Protects the knees and supports pelvic function.
Step-Ups – Enhances glute and quad strength for daily movement patterns.
How Chiropractic Care Enhances Your Exercise Results
At Electric Life Chiropractic, we don’t just focus on adjusting the spine—we focus on helping you move better, heal faster, and age well. Chiropractic adjustments restore nervous system balance, allowing your muscles to fire efficiently and recover more quickly after exercise.
When your nervous system functions at its best, your mobility, stability, and strength naturally improve.
Ready to Move Better and Heal Faster?
Whether you’re recovering from an injury, preventing future problems, or simply looking to move better and feel better, we’re here to guide you.
