From @abdo.physio
Why your body does that, and what actually helps.
Clicking jaws, rolling ankles, popping knees. Each reel gets a full, plain-language guide here: what's going on inside, the exercises that help, and when to get it checked.
Free guides
One page each. Save it to your phone and follow it at home.
The jaw reset: rest position + 6×6 routine
One page you can keep on your phone: the resting position and the slow, straight opening drill, with when to get checked.
Download the PDFThe 8-week ankle balance plan
The single-leg balance drill, how to make it harder week by week, and the signs that mean you should get your ankle checked first.
Download the PDFThe hamstring comeback plan
The first exercise after a pulled hamstring, the steps to build back to running, and the signs that mean you should get it checked first.
Download the PDFThe Nordic curl 3-level plan
How to do the Nordic hamstring curl, the 3 levels that build up to it, and the weekly dose, on one page.
Download the PDFDisc bulge on your MRI? Next steps
One page to keep with your report: what a disc bulge on a scan usually means, the walking plan that helps backs stay well, and the signs that mean get checked now.
Download the PDFForget perfect posture: the move-often desk plan
One page for your desk: the 1-minute reset to do every 30 to 45 minutes, easy ways to make it a habit, and when back or neck pain needs checking.
Download the PDFShoulder stability: 1 rule + 4 levels
The band rotations to start with, the 4 levels to build up through, and the signs that mean you should see a clinician.
Download the PDFKnee strength: 3 moves, 3× a week
One page you can keep on your phone: sit-to-stands, wall sits and step-ups, how to make them harder, and when knee noise means get checked.
Download the PDFThe toe-touch plan: 1 week
One page you can keep on your phone: the 1-minute nerve check, the squat-to-stand drill, how to make it harder, and when to stop.
Download the PDFThe Achilles loading plan
The heel-up hold, the pain rules that tell you how hard to push, how to build up step by step, and the signs of a tear.
Download the PDFSciatica: the basics
What sciatica actually is, how to keep moving gently while it settles, and the emergency signs you should never wait on.
Download the PDFWho's behind this?
I'm Abdallah (Abdu), a physiotherapist from Abu Dhabi. I make short animated explainers about everyday aches and injuries, built on research and drawn as accurately as I can. More about me