Adding physiotherapy exercises to your regular workout can help speed up the healing process and ease your pain. These movements improve joint flexibility and muscle mobility, reducing tension in tight muscles and facilitating recovery from injury.
Injuries often disrupt the body’s balance and stability, increasing the risk of further injuries. Physiotherapy exercises focus on strengthening the muscles responsible for these functions, ensuring stability and coordination during recovery. They also help improve proprioception, or the awareness of the body’s position and movement. Examples of this include standing on a balance board or stability ball and performing single-leg squats.
Whether you are recovering from a shoulder injury or spraining your ankle, your physical therapist will prescribe exercises to improve your flexibility and mobility. Taking the time to perform these exercises at home can make a significant difference in your rehabilitation and healing process.
Neck Mobility Exercises
Poor shoulder isoclinic.com.au movement can lead to pain and problems with the neck, upper back, and head. To improve your range of motion and reduce pain, your physical therapist will recommend neck mobility exercises. These exercises will help you rotate your head from side to side and move your arms freely, allowing you to bend over and touch your toes. To begin, lie on your back with your knees bent to a 90-degree angle and rest your arms beside you on the floor. Gently press your right ankle over your left knee and pull your leg towards your chest. Hold for 15-30 seconds. Repeat the same sequence on the other side.
Shoulder Mobility Exercises
To improve the range of motion in your injured shoulder, your physical therapist will prescribe exercises that gradually increase the movement in your joint. This will help you bend and rotate your arm, enabling you to complete daily activities like dressing and washing your hair. To do a shoulder mobility exercise, start by laceing your fingers together and wrapping both hands around a water bottle. Use your unaffected arm to guide the affected arm through the movement, making large, slow circles. Repeat the movement for 10 times, going both clockwise and counterclockwise.
If you have limited mobility, your physical therapist may recommend chair-bound exercises that you can do from the comfort of your own home. These exercises can improve posture, reduce back and neck pain, and even prevent sores caused by sitting for long periods of time. These chair exercises are a great alternative to squats or lunges, and can be done without additional weights or equipment. You can try a variety of stretches, including the Clamshell, Wall Push-Ups, and Heel Tilts.