New J M Physiotherapy centre

01/11/2026

📢 Groin Pain: Hip Flexor Strain vs. Hip Labral Tear

Same area. Different problems! 🦵

Did you know that groin pain can be caused by a hip flexor strain or a hip labral tear?

🔹 Hip Flexor Strain
• Pain in the front of the hip or groin
• Pain while lifting your knee
• Discomfort when climbing stairs
• Muscle tenderness and tightness

🔹 Hip Labral Tear
• Deep groin pain
• Clicking, catching, or locking sensations
• Pain during twisting movements
• Discomfort while squatting or getting in and out of a car

💙 How Can Physiotherapy Help?
✔️ Reduce pain and discomfort
✔️ Improve hip mobility
✔️ Strengthen hip and core muscles
✔️ Restore stability and movement
✔️ Support a gradual return to daily activities

At New J.M Physiotherapy Centre, we focus on proper assessment and personalized physiotherapy care to help you move better and feel stronger.

📍 16, Renganathapuram, Puthur, Trichy 17
📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

✨ Move Better. Feel Stronger. Live Better.

Physiotherapy HipRehabilitation PainRelief TrichyPhysiotherapy PuthurTrichy

31/10/2026

🦴 WALL ANTERIOR NECK ISOMETRIC HOLD

Strengthen your neck muscles and improve neck stability with this simple physiotherapy exercise! 💪

✨ Benefits:
🔹 Helps strengthen neck muscles
🔹 Supports better neck stability
🔹 Helps improve muscle control
🔹 Supports posture and neck rehabilitation

📌 Perform this exercise gently under the guidance of your physiotherapist.

📍 New J.M Physiotherapy Centre
Puthur, Trichy

📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

Puthur TrichyPhysiotherapy CervicalRehabilitation MoveBetterFeelStrongerLiveBetter

30/10/2026

🌸 ADDUCTOR ROCK-BACK STRETCH 🌸

Improve your hip mobility and gently stretch your inner thigh muscles with this simple physiotherapy exercise! 💪

✨ Benefits:
🔹 Gently stretches the inner thighs (adductors)
🔹 Improves hip mobility and flexibility
🔹 May help ease groin tightness and stiffness
🔹 Supports better lower-body movement
🔹 Encourages comfortable hip movement

⏱️ Hold: 20–30 seconds
🧘 Keep your back neutral and slowly rock back only as far as comfortable.

📍 New J.M Physiotherapy Centre
16, Renganathapuram, Puthur, Trichy 17.

📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

Move Better. Feel Stronger. Live Better. ❤️

PhysiotherapyExercises HipFlexibility TrichyPhysiotherapy PuthurTrichy MoveBetterFeelStrongerLiveBetter

29/10/2026

💪 DOUBLE LEAN-BACK QUAD STRETCH

Improve your flexibility and support better movement with this simple physiotherapy stretch! 🧘‍♀️

The Double Lean-Back Quad Stretch targets the quadriceps muscles and the front of the hips, helping improve flexibility and mobility.

✨ Benefits:
✅ Stretches the quadriceps muscles
✅ Improves hip flexibility
✅ Supports better movement
✅ Helps maintain lower-body flexibility

⏱️ Hold for 20–30 seconds, only within your comfortable range.

⚠️ Important: Keep your knees pain-free. Use your hands for support and avoid forcing the stretch. Stop if you experience knee or back pain.

📍 New J.M Physiotherapy Centre
16, Renganathapuram, Puthur, Trichy 17.

📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

Move Better. Feel Stronger. Live Better. 💗

FlexibilityTraining HipFlexibility KneeRehabilitation TrichyPhysiotherapy PuthurTrichy PhysiotherapyCare HealthyMovement

28/10/2026

💙 5 Effective Exercises for Abdominal Stretching & Mobility 💙

Improve your flexibility, posture, and core mobility with these simple physiotherapy exercises!

✨ 5 Exercises to Try:
1️⃣ Prone Press-Up (Back Extension)
2️⃣ Side-Lying Abdominal Stretch
3️⃣ Standing Side Stretch
4️⃣ Diaphragmatic Breathing
5️⃣ Kneeling Hip-Flexor Stretch

✅ Improve flexibility
✅ Support better posture
✅ Enhance body mobility
✅ Promote healthy movement

Move Better. Feel Stronger. Live Better.

📍 New J.M Physiotherapy Centre
16, Renganathapuram, Puthur, Trichy – 17.

📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

⚠️ Perform exercises gently and stop if you experience pain. Consult a physiotherapist for personalized guidance.

CoreMobility PhysiotherapyExercises StretchingExercises BackPainRelief HealthyMovement MoveBetterFeelStrongerLiveBetter PhysioCare Trichy

27/10/2026

🧠 SENSORY STIMULATION & RELAXATION

Did you know? Sensory stimulation may support the body's natural relaxation response and help manage stress. 🌿

At New J.M Physiotherapy Centre, we believe in better movement, improved well-being, and a healthier lifestyle.

✨ Move Better. Feel Stronger. Live Better.

📍 16, Renganathapuram, Puthur, Trichy 17
📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

PhysiotherapyTrichy PuthurTrichy HealthyLifestyle MoveBetterFeelStrongerLiveBetter Trichy

26/10/2026

🧘‍♀️ THE SCALENE STRETCH – Relieve Neck Muscle Tension!

Feeling tightness around your neck and shoulders? Try the scalene stretch gently to improve neck flexibility and reduce muscle tension. 💙💛

✅ Gently tilt your head to the opposite side.
✅ Keep your shoulder relaxed and collarbone gently anchored.
✅ Move slowly without forcing the stretch.
✅ Breathe normally and stop if you experience pain, dizziness, or tingling.
✅ Repeat on the other side.

💙 New J.M Physiotherapy Centre
📍 16, Renganathapuram, Puthur, Trichy 17
📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

Move Better. Feel Stronger. Live Better.

TrichyPhysiotherapy PuthurTrichy NeckExercises HealthyMovement PhysiotherapyExercises

25/10/2026

💪 REVERSE PLANK HOLD – Strengthen Your Body!

Want to improve your core strength, posture, and muscle stability? Try the Reverse Plank Hold! 🔥

✅ Strengthens core and glute muscles
✅ Improves posture and trunk stability
✅ Activates the legs and posterior muscles
✅ Supports better movement and stability

⏱️ Hold for 20 seconds and repeat 3 times, as tolerated. Maintain proper form and stop if you experience pain.

📍 New J.M Physiotherapy Centre
16, Renganathapuram, Puthur, Trichy 17
📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

Move Better. Feel Stronger. Live Better. 💙💛

ExerciseTherapy PhysiotherapyExercises Puthur Trichy HealthyMovement

24/10/2026

23/10/2026

💙💛 Improve Your Sitting Posture with New J.M Physiotherapy Centre! 💛💙

🧘‍♀️ Seated Leg Extension Exercise

✨ Benefits:
✅ Encourages upright sitting posture
✅ Promotes hamstring and calf flexibility
✅ Improves postural awareness
✅ Supports better sitting alignment

⏱️ Hold comfortably for 20–30 seconds. Perform according to your comfort level and physiotherapist’s advice.

📍 New J.M Physiotherapy Centre
16, Renganathapuram, Puthur, Trichy 17

📞 9443454928 | 9942156488
🌐 newjmphysiotherapycentre.in

💙 Move Better. Feel Stronger. Live Better.

PostureCorrection PhysiotherapyTrichy PuthurTrichy HealthyMovement Rehabilitation