Physiotherapy Exercises at Home

For the sake of our mental and physical health, primary care doctors recommend exercising five times a week. But there may be more to think about than just increasing your heart rate: Physiotherapists say it’s worth working on strengthening your muscles as well. So in this article, we will tell you about doing physiotherapy exercises at home.

What is Physiotherapy?

Physiotherapy is a medical plan often used to treat patients recovering from a severe injury, illness, or surgery. This treatment plan includes a variety of exercises to improve physical function and mobility.

Physiotherapy is generally for recovering people, but it can be beneficial for people of all ages and with all health conditions. It helps:

  • Reduce chronic pain
  • Prevent sports injuries in athletes
  • Manage age-related health issues such as arthritis
  • Maintain good health and well-being
  • Improved muscle tone and mobility
  • Flexibility

Physiotherapy Exercises at Home

Neck Circles

Do you sometimes have a neck ache when you look at your computer for a long time? Stress from the back of the neck causes muscle spasms. To reduce pain, stretching exercises can be done to promote blood circulation and reduce muscle tension.

This simple neck circle can quickly resolve neck pain after hours of staring at the screen.

  • Sit in a comfortable chair.
  • Lie on your back on a flat floor to keep your back straight
  • Slowly move your head clockwise
  • Do the same steps counterclockwise
  • Repeat the command as needed

You can consult a Physiotherapist to get more proper instructions.

Shoulder Roll

Shoulder pain can occur when the muscles in the shoulder tighten due to various causes, such as weakness and lack of stress. There are many physical therapies available to treat shoulder pain. You can try simple shoulder roll exercises to reduce the strain on your shoulders.

  • Sit with your back straight on a flat surface, such as a wall or a chair
  • Keep a comfortable place
  • Roll your shoulders forward and circle in the process
  • Take a break, then go back
  • Repeat the movement until you feel comfortable

Bridge Exercise

If you are looking for functional physiotherapy to reinforce your core, you can try these exercises quickly. Match the abdominal muscles and hip extensors with the leg-like movement. You can perform this exercise on a yoga mat, on the floor, or in bed.

  • Lie on your back with your feet on the floor, knees bent, and arms at your side.
  • Hold your hips and lift them off the floor to create a leg-like position
  • Hold this position for 5 seconds
  • Slowly return to the starting point and repeat the steps

Sit to Stand Exercise

Homeworkers spend at least 8 hours a day in their office with minimal movement. Some people spend time in front of the television without having time to exercise.

Easy sit-stand Exercise can be linked to this lifestyle. Whether you sit down to study, work or watch TV, you can make this exercise part of your daily routine. This will make it easier for you to engage in physical activity after a long period of work.

Sit in the middle of a stable chair while maintaining the correct position

  • Get into a standing position
  • Return to your seat slowly
  • It will take longer than standing
  • Repeat this process as you see fit.

Stretching of Lower Back

Physical incontinence is associated with back pain. Back pain can be caused by sitting for a long time in a bent position, usually with tension and tension in the back muscles. Therefore, it is important to stretch for easy support and control.

This is an easy back stretching exercise that you can do while seated.

  • Sit with your knees apart.
  • Turn your body forward until your back is in the correct position
  • Hold this position for 5 seconds
  • Repeat the steps until you feel relaxed

If you are having problems understanding this, you can also consult a Physiotherapist.

Hamstring Stretch

The hamstring muscle is located at the back of the thigh. The hamstrings are responsible for the movement of the hips and knees. However, they are more susceptible to injury and illness.

Doing simple hamstring stretches can significantly improve your flexibility and prevent leg injuries.

  • Lie on your back with one leg close to your chest and one leg straight on the floor
  • Keep your legs close to your chest as slowly as possible
  • Hold this position for 5 to 30 seconds. Slowly lower your legs
  • Repeat the same steps for the legs.

Heel Raise

Have you ever wondered how athletes train to jump high and jump fast? Training your legs to build muscular calves can increase running speed, agility, and improve endurance.

Muscles are strengthened with regular exercise. Heel enhancers are great for beginners who want to build a muscular calf. It can be done anywhere in the house with a twist.

  • Stand up straight with your feet firmly on the ground
  • You can hold it on a stable shelf or table to maintain a stable body during this operation.
  • Gently bring your body to your toes.
  • Return to the booth at a slower pace.
  • Repeat this process if necessary.

These simple exercises can help you continue your home fitness. However, if you experience more discomfort during Exercise, it is best to see a physiotherapist get the special treatment you need.

You can make an appointment with the Best Physiotherapist through Marham.

Frequently Asked Questions (FAQs)

1- Is physiotherapy just an exercise?

Unlike other therapies, which prefer drugs and surgery to treat injuries and pain, physical therapy involves physical treatment such as massage, movement, and Exercise.

2- After how long does physical activity work?

Minor injuries, you might need 2-3 physical repairs

Soft tissue injuries You will usually see more in 6-8 weeks

Chronic or severe pain that requires two months or more of treatment depending on development

3- What causes weakness in the legs?

Muscle weakness due to vitamin D insufficiency is most often found in similar muscles and is caused by:

  • Heavy legs
  • Fatigue,
  • Climbing stairs and climbing chairs.