If you’re in Singapore and you feel stiffer when you climb stairs, rise from a low chair, or walk to the MRT, you are not alone. Many older adults seek out geriatric physiotherapy as everyday moves become tougher. Your knees creak, your hip catches, and your back tenses after a short time standing. You may even worry that soon “walking properly” might be hard to do.
This article shows how targeted physiotherapy can restore mobility safely, ease pain, and boost your confidence. It also lists simple exercises that you can try today.
What is geriatric physiotherapy and why is it so important?
Geriatric physiotherapy gives older adults specialised physio care. It focuses on problems like:
- Joint wear and tear (for knees and hips, for example)
- Chronic back and neck pain
- Balance issues that harm your confidence while walking
- Recovery after surgery (knee replacement, hip replacement, fractures)
- Weakness and loss of fitness due to age
A good physiotherapist does not say, “It is just old age.” They ask: Why do your joints hurt? They check if the pain comes from worn cartilage, weak muscles, or stiff hips. They ask if your lower back aches because your core is weak or your posture is off. They look at your shuffling steps and see if stiff ankles or hips hold you back.
A proper treatment does more than ease pain. It helps you to:
- Walk further without your joints “locking up”
- Stand up from a chair without straining your thighs or using your hands too much
- Climb stairs without needing to hold on tightly
- Sleep better when your joints are less achy
Common joint complaints seniors in Singapore bring to physiotherapy
If these sound like you, targeted geriatric physio may help:
- “My knees feel like rusty hinges when I stand up.”
- “After one lap at the mall, my back starts to seize up.”
- “My ankle wobbles and I fear falling.”
- “My legs feel weak, and standing up is exhausting.”
- “My neck and shoulders are tight, and I get headaches from it.”
These complaints are not mere “signs of aging.” They are red flags for problems such as:
- Muscle weakness in the quads, glutes, calves, and core
- Loss of joint range so that knees, hips, ankles, and spine feel stiff
- Poor movement patterns built over years
- Reduced balance and slower reactions
Geriatric physiotherapy targets these issues so that your body can move more smoothly and with more confidence.
Simple geriatric physiotherapy exercises to restore mobility
Always check with your doctor or physiotherapist before starting new exercises. This caution is especially important if you have heart issues, severe osteoporosis, or a recent surgery. Stop any exercise that brings sharp or worsening pain.
1. Chair sit-to-stand: build “getting up” power
This exercise builds the power you use to rise from a chair.
Benefits:
- Strengthens your thighs and glutes
- Trains the specific movement you use to get up
- Boosts daily confidence
How to do it:
- Sit on a sturdy chair. Place your feet flat on the floor, hip-width apart.
- Scoot forward until you sit at the edge of the chair.
- Lean your chest slightly forward so that your nose is over your toes.
- Push through your heels to stand up without using your hands if you can.
- Slowly sit back down, controlling the descent.
Start with 8–10 repetitions for 1–2 rounds each day. If needed, use your hands on the armrests and reduce support gradually.
2. Supported heel raises: stronger calves, better balance
This exercise works your calves to help with walking and balance.
Benefits:
- Strengthens calves for a stronger push-off while walking
- Helps when you climb stairs or step onto curbs
- Improves ankle stability
How to do it:
- Stand behind a sturdy chair or near a kitchen counter for support.
- Stand tall with your feet hip-width apart.
- Slowly lift your heels so that you stand on your toes.
- Pause at the top for 1–2 seconds.
- Lower your heels slowly back to the floor.
Start with 10–15 repetitions for 1–2 sets. If balance is an issue, keep both hands on support and move slowly.
3. Marching in place (with support): keep hip mobility and a steady walking rhythm
Benefits:
- Helps your hips and knees move well
- Boosts walking endurance and coordination
- Acts as a warm-up for your joints
How to do it:
- Stand behind a chair or next to a table for support.
- Lift one knee as if you are marching—keep it at a comfortable height.
- Lower it and lift the other knee.
- Continue slowly and steadily.
Start with 20–40 total steps, completing 1–2 rounds. If you feel breathless, slow your pace or take a break.
4. Seated knee straightening: ease creaky, stiff knees
This exercise helps if your knees feel tight or jammed after sitting.
Benefits:
- Loosens stiff knees
- Strengthens your thigh muscles (quadriceps)
- Helps with walking and climbing stairs
How to do it:
- Sit tall in a chair with your feet flat on the floor.
- Slowly straighten one knee as much as you can comfortably.
- Tighten your thigh muscle and hold for 2–3 seconds.
- Lower your foot with control.
- Repeat with the other leg.
Start with 10–15 repetitions on each leg. Feeling a mild stretch is normal; there should be no sharp pain.
5. Gentle back mobility: seated trunk rotation
This move suits you if your lower back feels tight after standing or walking.
Benefits:
- Keeps your spine moving well
- Reduces stiffness in your mid and lower back
- Helps ease discomfort from long periods of sitting
How to do it:
- Sit tall in a chair. Keep your feet flat and your knees hip-width apart.
- Cross your arms loosely over your chest.
- Gently rotate your upper body to the right as far as is comfortable.
- Hold for 2–3 seconds and then return to the centre.
- Rotate to the left and repeat.
Start with 8–10 turns on each side. Move within a comfortable range and avoid forcing or bouncing.
6. Basic balance drill: standing with your feet together
This simple drill trains your balance so you can react quickly.
Benefits:
- Trains your ankle muscles and nervous system
- Reduces the risk of falls
- Builds confidence in crowded places like MRTs, buses, or malls
How to do it:
- Stand near a counter or chair so you can hold on if needed.
- Place your feet together, side by side.
- Stand tall and focus straight ahead.
- Hold this position for up to 30 seconds.
Progress gradually. Start with both hands lightly on the counter. Then try one hand, a fingertip, and eventually hands hovering near but not touching the support. Do 2–3 rounds daily.
How often should seniors do these exercises?
For most older adults in Singapore:
• Aim for 3–5 days per week of these exercises.
• Each session should last 15–25 minutes.
• Mild discomfort or muscle fatigue is okay. However, stop if you feel sharp or worsening joint pain.
You should feel that your muscles work slightly and that your joints feel more mobile after exercise. Over time, you may notice that walking, standing, and climbing stairs become easier. If pain worsens the next day, adjust the repetitions or angles, or seek personalised guidance.
When home exercises are not enough
If you experience any of these issues, you may need proper geriatric physiotherapy rather than online exercises:
• Knee or hip pain that returns even after rest
• Back pain that spreads down your leg (sciatica-like pain)
• Difficulty walking for more than 5–10 minutes without pain
• A fear of falling or a recent fall
• Persistent problems even after trying home exercises
A skilled physiotherapist will check your walking, posture, joint motion, and muscle strength. They will find which joints are overloaded and which muscles are weak. Then, they design a customised plan that fits your age, your pain level, and your goals. They may also use hands-on techniques and modern tools such as shockwave or electrotherapy to speed up recovery.
Research shows that structured physiotherapy helps maintain independence and reduces fall risks in older adults. Source: World Health Organization – Physical activity and older adults.
Why many savvy seniors choose The Pain Relief Practice in Singapore
Not all clinics in Singapore focus on geriatric physiotherapy. At The Pain Relief Practice, we help seniors and active adults who want to:
• Fix stubborn joint and muscle pain
• Regain youthful knees, hips, backs, and shoulders
• Boost walking endurance and daily function
• Keep up with hobbies such as golf, walking groups, taiji, dancing, or playing with grandchildren
Key reasons seniors choose our clinic:
• Established since 2007 – We have a long track record in physiotherapy.
• Specialised pain treatment centre – We offer evidence-based treatments for complex joint and muscle issues.
• Trusted by celebrities and national athletes – Local stars, as well as Team Singapore athletes, trust us with their care.
• Individualised geriatric programmes – Our plans address osteoarthritis, spinal issues, post-fracture rehab, or post-joint replacement care.
• Performance and quality-of-life focus – We aim to reduce pain so you can walk farther, climb stairs more easily, and enjoy life without fear.
Real Results
Celebrities & National Athletes
We welcome family members and caregivers during sessions so everyone learns how to support recovery at home.
Quick checklist: are you a good candidate for geriatric physiotherapy?
You may benefit from a professional assessment at The Pain Relief Practice if you:
• Feel knee, hip, back, neck, or shoulder pain 2–3 times per week
• Notice you cannot walk as far as you used to
• Feel less steady on uneven ground or slopes
• Rely heavily on your hands to push up from chairs
• Have had a fall or near-fall in the last year
• Feel that your joints seem “older than your age”
If you check off two or more of these points, early help may prevent more problems and protect your independence.
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FAQ – geriatric physiotherapy in Singapore
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Is geriatric physiotherapy suitable for very old seniors (over 80)?
Yes. Geriatric physiotherapy works for older adults, including those in their 80s and 90s. The intensity is adjusted for your health, pain, and medical conditions. Many seniors see significant improvements in mobility and balance with the right care. -
How quickly will I see results from physiotherapy for seniors?
Many patients feel less stiffness and move with more ease within 2–4 weeks of regular sessions and home exercises. For long-standing issues like chronic knee osteoarthritis, improvements may come gradually. However, meaningful changes in walking, standing, and pain are achievable with a personalised plan. -
Can geriatric physiotherapy help avoid or delay joint replacement surgery?
Sometimes, yes. While not all severe arthritis needs can be managed without surgery, targeted strength, mobility work, and pain-relief techniques can reduce symptoms and improve function. Even if surgery is needed later, pre-surgery physiotherapy can lead to a smoother recovery.
If you or a loved one in Singapore struggle with stiff, achy joints and shorter walks, you do not have to “accept old age.” With the right geriatric physiotherapy at The Pain Relief Practice, you can restore mobility, regain confidence, and enjoy daily life again with healthier joints and muscles.
We are a specialized physio treatment center for savvy people who want real results.
While we are not suitable for someone looking for ‘cheap physiotherapy’ or ‘free exercises available on youtube’, our treatments are affordable and are often claimable with company flexi-benefits, company health insurance, travel insurance, personal accident insurance, and other insurance plans.
Simply whatsapp or call: +65 97821601 and let us know how to help.
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Simply start with 3 capsules, once a day.
If you do not feel better within a week, increase to 2 capsules, twice a day. (4 capsules a day in total)
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