DEPARTMENT OF PHYSIOTHERAPY
RxDx MoveWell Poster Series
Physiotherapist-Curated Exercise Programme for Apartment Gyms & Home Use
Use Free resources
Safe for most healthy adults
ABOUT THE SERIES
Exercise guidance you can actually trust
Regular physical activity is one of the simplest ways to improve your health and well-being.
People stay active wherever they have access to a safe and convenient place to exercise—at home, in apartment gyms and fitness centres, at commercial gyms, within villas and townships, at senior living communities, on corporate campuses, in schools and colleges, at neighbourhood parks, in gardens, and in other community wellness spaces. When travelling, club and hotel gyms often become part of that routine.
Wherever you choose to exercise, the right exercises—and performing them correctly—can help you move better, reduce the risk of injury, and enjoy the lifelong benefits of an active lifestyle.
The RxDx MoveWell Poster Series has been developed by the Department of Physiotherapy at RxDx Clinics to provide simple, structured, and physiotherapist-curated exercise routines that support everyday movement and complement your fitness journey. From preparing your body before exercise and recovering afterwards to improving posture, relieving neck and back stiffness, enhancing joint mobility, building strength, and promoting healthy ageing, these evidence-based posters make safe exercise guidance accessible to people of all ages and fitness levels.
Whether you’re just starting your fitness journey or maintaining an active lifestyle, the RxDx MoveWell Poster Series provides trusted physiotherapist-curated guidance to help you move with confidence, prevent injuries, and enjoy the lifelong benefits of regular physical activity.
Enquire For RxDx MoveWell Poster Series
Why RxDx Movewell
Physiotherapist-curated
Developed by qualified physiotherapists with a focus on safe movement, mobility, posture, and functional fitness.
Apartment gym & home friendly
Designed for common apartment gym environments, community fitness spaces, and everyday home use.
Easy to follow
Clear visual instructions, structured routines, and guided videos help you exercise with confidence.
Suitable for all ages
Includes tailored routines for working professionals, active adults, beginners, and senior citizens.
Ten targeted movement programmes
Each programme combines a downloadable poster with a guided video. Download the poster for your gym or home space, and follow the guided video to learn correct technique.
MOBILITY
Neck & Upper Back Relief
A quick posture and mobility routine to reduce neck stiffness, improve posture, and relieve upper back tension from prolonged screen time and desk work.
Lower Back Relief
A simple mobility routine that helps improve flexibility, reduce stiffness, and support healthy movement of the lower back.
Shoulder Mobility
Exercises designed to improve shoulder flexibility, mobility, posture, and range of movement through safe, progressive movements.
STRENGTH
Knee Strengthening
Beginner-friendly exercises that help build strength, stability, and confidence around the knee joint with low-impact progressions.
Hip Mobility
A focused mobility routine to improve hip flexibility and reduce stiffness caused by prolonged sitting and inactivity during the day.
FULL BODY
Morning Stretch Routine
A full-body stretching routine designed to prepare the body for the day ahead and promote overall mobility from the moment you wake up.
Warm-Up Routine
A short routine to prepare muscles and joints before walking, exercising, sports, or gym workouts — reducing injury risk and improving performance.
Cool-Down Routine
Gentle stretches and mobility exercises designed to support recovery after physical activity and ease the body back to rest safely.
HEALTHY AGEING
Senior Citizen Mobility
Low-impact exercises focused on balance, flexibility, mobility, and maintaining functional independence for older adults and senior citizens.
Work From Home Posture Reset
A quick movement routine for professionals who spend long hours at a desk — helping reset posture, improve circulation, and reduce tension.
Benefits of regular exercise
Incorporating structured movement into your daily routine yields real, measurable benefits for body and mind:
Improve flexibility and mobility
Improve posture and movement quality
Enhance balance and coordination
Build strength and stability
Reduce stiffness from sedentary lifestyles
Support healthy ageing and independence
Improve overall physical wellbeing
Personalised physiotherapy services
These exercise resources are designed for general wellness. For persistent pain, injuries, or complex conditions, our physiotherapists can help with a customised treatment plan.
Physiotherapy services available
Neck, back & joint pain management
Sports injury rehabilitation
Post-surgical rehabilitation
Orthopaedic & musculoskeletal physiotherapy
Geriatric physiotherapy & mobility care
Posture correction & ergonomic assessment
Women's health physiotherapy
Balance, mobility & functional training
Home visit physiotherapy services
GET IN TOUCH
Visit an RxDx Physiotherapy Centre or
book a home visit
Our physiotherapy team is available across RxDx Clinics in Bengaluru, with home visit services available in select locations.
Online enquiry: Fill out our enquiry form and our team will contact you to understand your requirements and help schedule an appointment.
Frequently Asked Questions
Who can use these exercise posters and videos?
The resources are designed for apartment residents, home users, working professionals, active adults, beginners, and senior citizens in generally good health.
Do I need gym equipment?
Most routines require little or no equipment and can be performed using commonly available apartment gym facilities or at home.
Are these exercises suitable for beginners?
Yes. The routines are designed to be simple and accessible for most healthy adults, including those who have not exercised in a while.
How often can I perform these exercises?
Most mobility and stretching routines can be performed daily. Strengthening exercises may be performed as tolerated and according to individual fitness levels.
Are guided exercise videos available?
Yes. Each exercise category includes a guided video demonstrating the correct sequence and technique to help you exercise safely and effectively.
Can apartment associations use these resources?
Yes. Apartment associations, resident welfare associations, and community wellness groups are welcome to use these resources within their gym and recreation facilities.
When should I consult a physiotherapist?
If you experience persistent pain, recurrent injuries, weakness, balance difficulties, restricted movement, numbness, tingling, or symptoms that worsen during exercise, professional assessment is recommended.
Is this a substitute for medical treatment?
No. The MoveWell Series is for general wellness and educational purposes. It is not a substitute for medical advice, physiotherapy assessment, diagnosis, or treatment.
⚠ Important Safety Information
Please stop exercising and seek professional advice if you experience:
- Sharp or severe pain during exercise
- Dizziness or light-headedness
- Loss of balance or coordination
- Numbness or tingling in any limb
- Sudden worsening of any symptom
Individuals with recent injuries, surgery, neurological conditions, or significant medical concerns should consult a healthcare professional before starting any exercise programme.
FOR COMMUNITIES
Bringing wellness to your apartment community
Apartment associations and resident welfare groups can use the RxDx MoveWell Poster Series as a wellness resource within apartment gyms, clubhouse fitness areas, and community health initiatives. The programme can be supplemented with on-site engagement from our physiotherapy team:
- Physiotherapist-led exercise demonstrations
- Resident wellness workshops
- Posture and ergonomics sessions
- Senior citizen mobility programmes
- Falls prevention and balance awareness sessions
- Community physiotherapy camps
For community wellness programmes and apartment engagement initiatives, please contact the Department of Physiotherapy at RxDx Clinics.
Department of Physiotherapy, RxDx Clinics
The Department of Physiotherapy at RxDx Clinics helps individuals improve mobility, manage pain, recover from injury, and maintain an active lifestyle through evidence-based physiotherapy care. Physiotherapists work closely with patients across all age groups, addressing conditions affecting muscles, joints, bones, nerves, posture, balance, and movement.
At RxDx Clinics, physiotherapy focuses not only on treatment but also on prevention and long-term functional wellbeing. Services include musculoskeletal physiotherapy, sports rehabilitation, geriatric physiotherapy, posture correction, ergonomic assessment, mobility and balance training, and home-based physiotherapy support. The department also works alongside doctors and other healthcare professionals to support comprehensive patient care.
The RxDx MoveWell Poster Series is an extension of this preventive and community-focused approach. Through physiotherapist-curated exercise posters and guided videos, the programme aims to help apartment residents, families, and communities incorporate safe movement and healthy exercise habits into their daily lives.
Move Better. Live Better. With RxDx Physiotherapy.
