Imagine it: You’re on your way to your physical therapy appointment, and you run into an issue that causes you to miss out on your session.
Well, at Trinity Rehab, we believe that you should still be able to practice those recovery-boosting exercises, even if you can’t make it to one of our many locations near Howell, Hamilton, and Whiting.
And to help you stay in pace with your treatment plan, we’re here with this handy guide to Physical Therapy Exercises You Can Do at Home. So, grab a few basic household items and get ready to stretch those muscles, tendons, and ligaments!
1.)Foot and Leg Exercise
For our first at-home physical therapy exercise, we’ll be addressing your Plantar Fasciitis and Shin Split woes. All you need for this task is a golf ball. Once you’ve found one, place the golf ball on the ground and situate your foot on top of it so that your arch is pressed against the ball.
Next, gently roll the golf ball against the arch of your foot. If you feel an area of tenderness, carefully apply a little more pressure to that spot for about 30 seconds. That way, you’ll loosen up the particular tendons and muscles that are causing you pain.
2.)Lower Back Pain Relief
Need to alleviate some back pain? Well, the Bridge exercise is perfect for that and doesn’t require any additional equipment. To get started, lie on your back either on the floor or on a workout mat. Next, bend your knees and place your feet hip-distance apart on the floor.
Take a deep inhale and, as you exhale, slowly lift your hips off the floor until your upper body, hips, and knees form a straight line. Hold this position for a couple seconds and lower your body to the ground as you inhale once more. Repeat this routine until you begin to feel some back-pain relief, and you’re all done!
3.)Leg Stretch
If you have a towel somewhere in your home, then you’re able to perform this next physical therapy exercise. With this simple leg stretch, you’ll relieve and prevent back and leg pain attributed to conditions like Sciatica and other injuries.
Once you’ve grabbed a dish towel, lie down on the floor with your knees bent and your feet on the ground. Loop the towel around the ball of your foot and straighten your leg into the air until it’s parallel with the wall.
Then, pull the towel toward your face until you feel a light stretch in your hamstring. To reap the benefits of this stretch, hold the position for about 20 to 30 seconds. Repeat this exercise twice on each leg to fully stretch your muscles.
4.)Hand Strengthening
Suffering from conditions like Carpel Tunnel Syndrome or Arthritis? Well, luckily for you, diminishing aches in your hands and fingers doesn’t require much effort and can be done pretty much anywhere. All you need to do is ball your hand into a fist, placing your thumb across your fingers.
Maintain this position for about 30 to 60 seconds. From there, open your hand as wide as you can, spreading your fingers apart. Repeat this physical therapy exercise about four times on each hand, and you’ll be ready to type away at your computer or open a jar with ease.
Visit Our Physical Therapy Center Today!
At Trinity Rehab, we’re committed to providing patients near Marlton, Howell, and Hamilton with a comprehensive physical therapy plan and at-home exercises that will get you on the road to recovery in no time.
Thanks to our unwavering devotion and board-certified physical therapists, you’ll be guided through the stretches and techniques that are best for healing your body. Start your physical therapy treatment by scheduling your free screening, making your first appointment, or giving us a call today!
