Exercises for physical therapy are an essential element of any program for rehabilitation. They can ease pain, build muscles and enhance mobility. Practicing the best physical therapy exercises at home is an excellent method to complement the treatment received from your therapist at the clinic.
When is the best time to join the physical therapy approach?
Physical therapy is usually suggested for people who are experiencing discomfort or pain due to an injury or chronic illness, surgery, or other physical issues.
If you’ve recently suffered an injury from sports or joint replacement surgery or spinal cord injury, amputation, stroke, or other medical problem which has led to or reduced mobility and/or physical pain taking part in the physical therapy program will aid in improving the overall condition of your health.
If you’re experiencing difficulty with everyday activities like walking up stairs or lifting heavy objects due to fatigue or weakness, then an exercise program might be the right choice for you. Additionally, physical therapists can help individuals avoid injury in the future by offering guidelines on correct posture and form during specific actions.
Here are a few of the most effective exercises in physical therapy you can perform at home:
- Bridge Exercise: This exercise helps strengthen those glutes (buttock muscles) as well as your hips, thighs as well as lower back. For this exercise, lay on your back, with your knees bent, and your feet placed flat on the floor at a hip-width distance.
Your hips should be lifted as high as they can, without fully arching them, until you can form an even line between your shoulder blades and your knees. Do this for 3 to 5 seconds, and before lowering your knees to the ground. Repeat 10 times.
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Wall Squats: The exercise is designed to build the muscles of your legs as well as your core. To do this exercise, sit on your rear against the wall, and your feet shoulder-width apart, about two feet in front. Begin to lower yourself into the squat until your legs are level with the floor. Hold for three to five seconds before rising back to standing. Repeat the exercise 10 times.
- Single Leg Balance: Helps strengthen the muscles of your knees, hips, and ankles, while also increasing balance and coordination. For this exercise, begin by standing with one leg and then use something (like a chair) for support if needed. Keep it up for 30 seconds before switching legs. For a more difficult Try closing your eyes during the exercise.
- Heel Raise: This exercise helps strengthen your calves and improves the stability of your ankle. To do this exercise, sit in front of the wall approximately one-quarter of an inch away, with your feet spread shoulder-width apart with both hands placed against the wall. Then, lift your toes in the maximum amount you can keep up for 3 to 5 seconds, and then lower to your starting point. Repeat 10 times for each foot.
The exercises listed above are easy enough to perform at home, however, they can provide huge rewards for pain relief as well as improved mobility when performed regularly and with care. In case you’ve got any concerns or questions regarding the exercises, you are to ensure you speak with your physical therapy therapist for additional advice.
If you are near the Michigan area, visit the clinic of physical therapy near Southfield, MI and book an appointment now.
Summing up
The best method to maximize the benefits of the rehabilitation process is to continue to perform your exercises for physical therapy both at home as well as at the clinic.
Through consistency, commitment, and proper posture, you will be able to achieve your fitness goals as well as improve your overall health.
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