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Exercise Daily – Physical therapy exercises are essential for those recovering from injuries or surgeries. They can help in reducing pain, improve mobility, and speed up the recovery process. While you may have access to a physical therapist, doing exercises at home can also be an effective way to continue your recovery. In this article, we will discuss ten simple at-home physical therapy exercises that can help with pain relief as you recover faster.
Your PT may suggest at-home exercises to assist you in recovering from an injury. If motion exercises are done properly, they will help you gain strength and improve fitness. Here’s a list of home exercise routines.
Benefits of At-Home Physical Therapy Exercises
At-home physical therapy exercises have several benefits, including:
Convenience: You can perform the exercises at any time of the day, without the need for scheduling appointments with a physical therapist.
Cost-effective: You don’t need to pay for therapy sessions, which can be expensive.
Customizable: You can adjust the exercises based on your individual needs and preferences.
Continuity: Consistent exercise can help maintain the gains you achieved during physical therapy sessions with a professional.
Precautions to Take Before Starting At-Home Physical Therapy Exercises
Before starting any exercise regimen, it’s essential to take some precautions to ensure that you are doing the exercises safely and correctly. Here are some tips to follow:
Consult with your doctor or physical therapist before starting any exercises to ensure that they are safe for you to do.
Start with easy exercises and gradually increase the intensity and duration.
Always warm up before doing any exercises to prevent injuries.
Use proper form when performing each exercise to avoid straining or injuring yourself.
Stop exercising if you experience pain or discomfort.
10 Simple At-Home Physical Therapy Exercises
1. Shoulder Blade Squeezes
This exercise can help improve posture and reduce upper back pain. To do this exercise, sit or stand with your arms at your sides. Squeeze your neck and shoulder blades together, and hold for five seconds before releasing. Repeat ten times.
2. Knee Extension Exercises
This exercise can help improve knee strength and mobility. Sit in a chair with your feet flat on the floor. Straighten your right leg, hold for five seconds, and then slowly lower left knee with it back down. Repeat ten times on each leg.
3. Ankle Pumps
This exercise can help improve ankle flexibility and circulation. Sit in a chair with your feet flat on the floor. Slowly move your foot up and down, flexing the lateral leg and pointing your toes. Repeat ten times on each foot. Check the Top 5 Exercises to Keep You Safe on the Field.
This exercise can help strengthen the hip muscles. Lie on your side with your knees bent and your feet together. Keeping your feet together, slowly lift your top knee as high as you can. Hold for five seconds before lowering it back down. Repeat ten times on each side. You must love to see 5 Best Compound Back Exercises for Building a Stronger Back
5. Hip Extensions
This exercise can help strengthen the muscles in the buttocks and lower back. Stand facing a chair, with your hands on the back of the chair for support. Lift one leg backwards, keeping it straight, and hold for five seconds before lowering the straight leg with it back down. Repeat ten times on each leg.
6. Wall Push-Ups
This exercise can help improve upper body strength, particularly in the arms and chest. Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height, and lower your chest toward your left foot on the wall, bending your arms. Push back to the starting position and repeat ten times.
7. Chair Squats
This exercise can help strengthen the muscles in your legs, buttocks, shoulders and core. Stand in front of a chair with your feet shoulder-width apart. Slowly lower yourself down until you are sitting on the chair, then stand back up. Repeat ten times.
8. Calf Raises
This exercise can help strengthen the calf muscles and improve balance. Stand with your feet shoulder-width apart, and slowly raise-up yourself up onto the balls of your feet. Hold for five seconds before lowering yourself back down. Repeat ten times.
9. Abdominal Contractions
This exercise can help strengthen the abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and then hold this position for five seconds before releasing. Repeat ten times.
10. Standing Hamstring Curls
This exercise can help strengthen the hamstring muscles. Stand facing a chair with your feet shoulder-width apart, and place your hands on the back of the left leg of the chair for support. Bend one knee, bringing your heel toward your buttocks. Hold for five seconds before lowering it back down. Repeat ten times on each leg.
Incorporating at-home physical therapy exercises into your daily routine can help speed up your recovery from injury or surgery. These exercises can improve your flexibility, strength, and range of motion, and can be easily modified to fit your individual needs. Remember to consult with your doctor or physical therapist before starting any exercise regimen, and to take the necessary precautions to ensure your safety overall health, and well-being.
FAQs – At-Home Physical Therapy Exercises
How often should I do these exercises?
It’s best to consult with your doctor or physical therapist to determine how often you should be doing these back-strengthening exercises. Generally, it’s recommended to do them at least three times a week.
What should I do if I experience pain during the exercises?
If you experience pain or discomfort in core muscles while doing any of these exercises, stop immediately and consult with your doctor or physical therapist.
How often should you do PT exercises at home?
Perform exercises alone for treatment effectiveness, it is strongly recommended to perform these exercises three to five times yearly in a period from 2 to 3 weeks. Please note that this plan is a simple way to get your calendar filled with exercise days and times.
Can you do self-physical therapy?
While you can perform physical therapy in the home, please consult a physical therapist before starting any physical activity. The internet has allowed you to learn anything about physical therapists you wish.