There are many different types of exercises that you can do to strengthen your body and improve your health, but when it comes to strengthening and improving the functionality of your back, there are some exercises that are more effective than others. These 8 physiotherapy exercises should be in your daily workout routine for good back health.
Table of Contents
Hip and Knee Joints
The hip and knee joints are some of the most important joints in the body. They are responsible for carrying the weight of the body and allowing us to move our legs. These joints can be easily injured, so it’s important to keep them healthy and strong.
One way to do this is by doing physiotherapy exercises. These exercises help to improve the range of motion in the joints, increase strength, and reduce pain. There are many different exercises that can be done, so it’s important to find ones that work best for you.
If you’re not sure where to start, talk to your physiotherapist, or If you do not have one reach out to advantage-physiotherapy.co.uk. They can assess your needs and prescribe the best exercises for you. They can also provide guidance on how to properly perform the exercises and offer tips on how to stay motivated.
Chest, Neck, and Back
One of the most common areas of the body that people seek physiotherapy for is the chest, neck, and back. This is because these areas are often prone to pain and stiffness, and can be difficult to keep mobile.
There are a number of exercises that can be done to help improve mobility in the chest, neck and back, and relieve pain. These exercises should be done under the guidance of a physiotherapist, as they will be able to tailor them to your specific needs.
Some of the exercises that may be recommended include:
– Shoulder rolls: Rolling your shoulders backwards and forwards can help to loosen them up and reduce pain.
– Neck stretches: Stretching the muscles in the neck can help to relieve tension headaches.
– Back extensions: Lying on your stomach and raising your upper body off the ground can help to stretch out the muscles in your back.
If you are suffering from pain in the chest, neck or back, then physiotherapy exercises may be able to help. Talk to your physiotherapist about what exercises would be best for you.
Also Read: What Is a Portable Gym?
Arthritis
There are many different types of arthritis, but one thing they all have in common is that they can cause pain and stiffness in the joints. physiotherapy exercises are a great way to help relieve these symptoms and maintain joint range of motion. Here are a few exercises that can help:
Heel slides: Sit on the floor with your knees bent and feet flat on the ground. Slowly slide your heel towards your buttock, then return to the starting position. Repeat 10-15 times.
Leg lifts: Lie on your back on the floor with your knees bent and feet flat on the ground. Slowly lift one leg up about 6 inches, then return to the starting position. Repeat 10-15 times with each leg.
Hip abduction: Lie on your side on the floor with your bottom leg straight and top leg bent at the knee. Slowly lift your top leg up about 6 inches, then return to the starting position. Repeat 10-15 times with each leg.
Cat-cow stretch: Start on all fours with your hands under your shoulders and knees under your hips. As you exhale, round your back up toward the ceiling and tuck your chin toward
Ankles and Feet
Your ankles and feet are two of the most important parts of your body when it comes to movement. That’s why it’s so important to keep them healthy and strong.
There are a number of different exercises you can do to keep your ankles and feet in good shape. Here are a few examples:
Heel raises: This exercise helps to strengthen the muscles in your calf and ankle. To do this exercise, stand with your feet shoulder-width apart and slowly raise your heels until you’re standing on your toes. Hold this position for a few seconds before lowering your heels back down to the starting position.
Toe raises: This exercise is similar to heel raises, but instead of raising your heels, you raise your toes. This helps to strengthen the muscles in your foot and toe. To do this exercise, stand with your feet shoulder-width apart and raise your toes off the ground. Hold this position for a few seconds before lowering them back down.
Ankle circles: This exercise helps to improve flexibility in your ankles. To do this exercise, sit on the ground with your legs extended in front of you. Place one hand on each
Shoulders and Arms
One of the most common problems that physiotherapy can help with is shoulder and arm pain. There are many different exercises that can be done to help ease this pain, and our physiotherapists can tailor a program specifically for you. Here are some of the most common exercises we recommend for shoulder and arm pain:
1. Pendulum Exercise: This is a simple exercise that can be done sitting or standing. Start by letting your arm hang down by your side and gently swing it in small circles. As you get more comfortable, you can increase the size of the circles.
2. Shoulder Shrugs: This exercise helps to stretch and strengthen the muscles around the shoulder blade. Start by standing tall with your shoulders down and back. Slowly raise your shoulders up towards your ears and then release back down.
3. Arm Circles: This exercise helps to stretch and strengthen the muscles in the upper arm. Start by standing tall with your arms by your sides. Slowly lift your arms out to the side and make small circles. As you get more comfortable, you can increase the size of the circles.
4. Triceps Stretch: This exercise stretches the triceps muscle in the back of the upper
The Lying Down Routine
If you’re looking for a simple but effective way to improve your overall health, consider adding a physiotherapy routine to your daily life. Physiotherapy exercises can help improve your circulation, flexibility, and range of motion, as well as reduce pain and tension in the muscles and joints.
One easy physiotherapy exercise to start with is the lying down routine. This routine can be done in just a few minutes, and it’s perfect for beginners.
To start, lie down on your back on a flat surface. Place your hands at your sides, and relax your whole body. Breathe deeply and slowly for a few minutes, letting your mind focus on your breath.
Next, raise your right leg up about eight inches off the ground. Hold for a few seconds, then lower it back down. Repeat with the left leg.
After that, raise both legs up together about eight inches off the ground. Hold for a few seconds, then lower them back down.
Finally, curl up into a ball, tucking your knees into your chest. Relax here for a minute or two before slowly rolling back onto your flat surface and taking a few deep breaths.
This routine can be done once
Conclusion
We hope you have enjoyed reading our blog posts about physiotherapy exercises. We hope that you have found the information helpful and that you are now better informed about how physiotherapy can help improve your quality of life.
