From the most basic daily activities to complicated feats, like running a marathon, it’s essential to ensure that you’re armed with plenty of mobility. By doing so, you’ll sidestep any obstacle caused by tight muscles or unidentified pain throughout your day near Marlton, Whiting, and Somerset.
But when you find yourself feeling less able-bodied than normal, or if you notice a sharp pain, you’ve got to address the issue as soon as possible.
That’s why the team of board-certified physical therapists at Trinity Rehab have put together this handy guide of some of the best Physical Therapy & Occupational Therapy exercises out there. With these quick, at-home exercises, you’ll give yourself a dose of mobility before you head out on another adventure near Howell, Hamilton, and Somerville.
Physical Therapy Practices
Hamstring T
Targeted Area: Legs and back
Benefits: Relieving sciatica symptoms, reducing back pain, sidestepping injury
Equipment Needed: None!
Let’s start off your physical therapy exercises with something that will test your balance, as well as stretch those pesky hamstrings. First, stand with your feet together and your spine straight.
Then, lean forward, moving your chest and torso parallel to the ground and extend one of your legs back as straight and as high as you can without feeling any pain.
Once you notice a slight stretch in your hamstrings, hold that position for a few seconds and carefully return to a standing position. Then, repeat the exercise on the opposite leg.
Towel Rotation Arm Stretch
Targeted Area: Shoulders and arms
Benefits: Improves arm mobility and flexibility, relieves rotator cuff pain
Equipment Needed: Bath towel
To start, locate a bath or beach towel and hold it just behind your head with one hand, making sure that it hangs behind your back. Next, reach your free hand behind your back and grip the towel. After that, pull the towel up slightly, gradually lifting the hand behind your back. You’ll likely feel a slight stretch in your shoulder. As soon as you feel a stretch, stop, and hold the position for about 20 seconds. Then, switch to the opposite arm and repeat this exercise, if needed.
At-Home Occupational Therapy Activities
If you’ve ever attended occupational therapy sessions, you know that the primary goal of treatment is to equip you with the tools and resources you need to move about your home and work environments with ease.
To help you boost your ability to complete your responsibilities and chores, try out these quick occupational therapy exercises.
Stringing Beads
Targeted Therapy: Fine motor skills
Benefits: Helps with carpel tunnel or arthritis; handle smaller objects around the home
Equipment Needed: An old shoelace, knotted at one end and large beads
Before you begin this activity, be sure to knot your shoelace at one end. That way, you won’t have beads scattering all over the kitchen floor.
Once you’ve completed that step, all you have to do is pick up the beads and place them onto the shoelace. Thanks to this exercise, you’ll more easily handle smaller ingredients, like diced carrots, while cooking, and be able to pick up tiny objects off the ground.
Yoga
Targeted Therapy: Your whole body!
Benefits: Boosts flexibility, improves concentration, enhances your ability to balance
Equipment Needed: An exercise mat
Any type of yoga position you prefer can be used for this occupational therapy activity, but if you’re looking for some extra stability, try out stretches like Downward Dog, which promotes bilateral coordination and limb strength.
Some of the other yoga poses you’re welcome to put to the test are Child’s Pose, Mountain Pose, and more. Whichever you choose, you can feel confident that you’ll get the stretch you need to take on your day.
Visit Our Physical Therapy Center Today!
At Trinity Rehab, we take pride in our ability to supply patients near Marlton, Whiting, and Somerset with an education on how to continue to heal your injury or manage your condition at home.
So, if you’re looking to get a quick boost to your treatment regimen near Howell, Hamilton, and Somerville, try these physical therapy and occupational therapy exercises out for size.
