8 Physiotherapy Exercises You Can Do at Home
Physiotherapy offers a world of benefits for your physical well-being. Plus, the great news is, you don't always need to visit a clinic to reap these rewards. Plus, it is a fantastic way to manage pain, improve mobility, and enhance overall physical health. However, making regular trips to a physiotherapy center might not always fit into our busy schedules. This is where the convenience of doing physio at home comes into play.
Whether you're unable to visit a physiotherapy center in Brampton or you're just looking for ways to maintain your physical health between sessions, our guide is here to help. We've put together a list of simple yet beneficial exercises that you can incorporate into your daily routine. For doing those exercises you won’t even need any special equipment.
All these exercises are designed to help you stay active. Additionally, it will reduce discomfort, and boost your physical well-being, all from the comfort of your home. Let's get moving and explore these accessible physiotherapy exercises!
Simple Physiotherapy Exercises You Can Do at Home
1. Neck Circles
Neck circles are a fantastic way to alleviate tension and stress in the muscles of your neck, especially if you spend a lot of time looking at screens or bending over your phone. This gentle exercise is suitable for individuals with varying degrees of mobility. Plus, it can be done anywhere - while lying in bed, sitting at your desk, or even standing in a queue at the supermarket.
- Begin by taking several deep breaths, consciously releasing any tightness in your neck and shoulder area.
- Make sure you have the straightest back possible.
- Gently tilt your head towards one side, maintaining this position for two to five seconds.
- Slowly roll your head forward until you are looking downwards, and pause there for another five seconds.
- Lean your head towards the opposite side, holding that stretch for five seconds.
- Gradually roll your head backwards so you are gazing up at the ceiling and remain in this position for 5 seconds.
- Reverse the direction of the exercise and repeat.
- Feel free to do this exercise as often as you find comfortable.
2. Shoulder Rolls
Shoulder discomfort often arises when the muscles around the shoulder become rigid due to incorrect posture, undue stress, and other causes. To ease shoulder pain, various mobile physiotherapy exercises can be effective. A simple yet beneficial exercise to relieve shoulder tension is the shoulder roll.
Ideally, shoulder rolls should be done while standing. In this exercise, you need to keep your arms relaxed at your sides and feet positioned shoulder-width apart. However, this exercise can also be performed while seated.
- Begin by creating small circles with your shoulder blades.
- Keep your body loose and continue breathing steadily. With each breath, gradually enlarge the circular motion until you reach your maximum range of motion.
- After completing the initial direction, repeat the same process with the shoulders rotating in the opposite direction going backwards this time.
3. Posture Correction Exercise
Maintaining proper posture is crucial for balance and mobility. It helps to extend your or your loved one's independence and mobility. This straightforward exercise is designed to help correct slouching and gradually improve posture.
- Start by sitting in a chair with your feet firmly planted on the floor. Ensure your back is as erect as possible, with your shoulders drawn back and downwards.
- Face straight ahead.
- Draw your chin back towards your neck and hold this position for a few seconds.
- Extend your chin backwards as much as you can without tilting your head down.
- Gently return to your starting position.
- Perform this motion 10 times.
4. Lying Knee Raise
This exercise is particularly beneficial for individuals experiencing knee discomfort. This exercise offers them support and aid in pain relief.
- Begin by lying down on the floor, keeping your back straight. It's advisable to use a floor mat for added comfort during such exercises.
- With your left foot flat on the floor, bend your left knee.
- Now, slowly raise your right knee, flexing it upwards. Hold this position for a few seconds, and then lower your foot back to the ground.
- Repeat this motion 10 times.
- After completing the repetitions with your right leg, switch to your left leg. Bend your right knee, place your right foot on the ground, and perform the same exercise with your left leg, doing 10 repetitions.
5. Hamstring Stretches
The hamstring muscles, located at the back of the thighs, play a vital role in our ability to walk, run, and stand. Strengthening these muscles is key for overall wellness and physical health.
- To perform this hamstring stretching exercise, begin by lying down comfortably on your back on a floor mat.
- Lift your left leg and grasp the back of your thigh.
- Carefully pull your knee towards your chest as much as possible, and then hold this position for a count of ten.
- Gently lower your leg back down, allowing it to rest on the floor.
- Follow the same steps with your right leg, repeating the stretch.
6. Bridge Exercises
Bridge workouts are a great option for anyone looking for physiotherapy exercises that target the core. They not only enhance core stability but also target the glutes and hamstrings. Commonly used as a warm-up, bridge exercises are effective for stabilizing the spine and fortifying the core muscles. This exercise can be performed on a yoga mat, floor, or even on a bed.
- Start by lying on your back with your knees bent, feet flat on the floor, and arms resting by your sides.
- Engage your gluteal muscles and lift your buttocks off the floor, creating a bridge-like shape with your body.
- As you maintain this position, focus on squeezing your core muscles. Hold this bridge pose for approximately 20 to 30 seconds.
- Return to the starting position slowly, then perform the exercise once again.
7. Heel Raise
Ever curious about the training methods athletes use to enhance their jumping and running capabilities? Strengthening the calves is key for boosting running speed, pace, and overall endurance.
Regular exercise can significantly strengthen calf muscles. Heel raises are an excellent calf-strengthening exercise for beginners. Plus, it can be done anywhere in the house as long as there is something firm to rest on for support.
- Begin by standing upright with your feet flat on the ground. For balance, you can hold onto a countertop or a sturdy table.
- Gradually lift your heels off the floor, keeping your knees straight as you do so.
- Maintain this raised position for about 5 to 10 seconds, then gently lower your heels back to the floor.
- Aim to complete around ten repetitions of this exercise daily for optimal results.
8. Toe Raises
Enhancing balance is crucial, especially for older adults. As it plays a significant role in preventing falls and subsequent injuries. Toe raises are a versatile exercise that can be performed in various positions depending on your comfort and mobility level: sitting, standing, or while holding onto a chair.
- Start in a position that feels most comfortable for your level of mobility: either seated, standing upright, or standing while grasping a stable surface like a countertop or chair.
- Carefully lift the toes of your right foot, holding this position for about 5 seconds. Ensure that the toes of your left foot remain flat on the ground.
- Perform this action approximately 10 times for each side, meaning 10 lifts with the right foot and 10 lifts with the left foot.
Incorporating these physiotherapy exercises into your daily routine can significantly contribute to your physical health, especially when regular visits to a physiotherapy centre are not feasible.
With options like physiotherapy at home or mobile physiotherapy, taking charge of your physical well-being has never been more convenient. However, if you have more than minimal discomfort throughout your workouts, you should see a physiotherapist.