Exercises to do physiotherapy at home are useful for minor muscle injuries. I have had my (un)fair share of accidents, Philip Naiman Physiotherapy building up with those workouts a wealth of unfortunate experiences. Knee and back are the most often damaged parts of the body so I’ll concentrate on them.
Physiotherapists (physiotherapists) are generally extremely active. If your injury isn’t important, you may have to wait weeks to see.
You may experience weakness and lose muscle tone during that period, exacerbating the injury and prolonging your rehabilitation. Doing such simple exercises in physiotherapy helps keep the muscles moving.
You still already have some kind of discomfort from the accident that you are going to have to control. There are two forms of pain that you need to look out for: Stiffness pain. Bearable during workouts with physiotherapy, it eases off shortly afterwards. That kind of pain is OK to proceed.
Suffering from injury. Unbearable, it won’t ease for several days at any point. Avoid every workout straight away. The muscles aren’t ready to work out yet. Start with R.I.C.E. Carrying out a schedule is the best course of action when doing physiotherapy exercises. After each exercise record the pain response. The amount of exercises you do either increase or decrease, depending on how bad the pain was.
Your muscles are in a fragile state so really concentrate on each movement’s consistency. Go slow and steady, glimpsing the muscle as you workout.
Exercises on your back with physiotherapy: 1. Lie on your back and bend both knees (feet flat on the floor). Tilt hips backwards, and arch your back slightly. The first movement leads to the second, the arching is not forced. Relax, then tip the hips forward, holding the ground at the edge. The bottom back falls into the concrete.
- Lie straight onto your back, both hands. Bend your left knee up to your chin, keep your thigh or knee to the right. Keep the stretch for 10 seconds and relax gradually. Repeat on right knee.
- Lay on your back, and chin rests on the surface. Bend your arms with your hands resting next to your shoulders, the palms on the surface, and the elbows tucked in. Look straight ahead and raise your head up slowly, hold your hands on the floor so the back arches. Let them take the weight of your body. Slowly calm back down.
- Arms by your side, stand up. Bend to the right, and slip your right hand down your leg. Return gradually, and relax. Repeat to the left.
Knee physiotherapy exercises: 1. Lie down on the floor, your legs straight out before you. Put the left hand under the left knee. Contract your quads so that your knee pushes your hand down (lift your feet into the air). Hang in for ten seconds. Replicate with the right knee.
- Start with a folded pillow under your knee (slightly bent) if the above exercise is too rough. As before, raise your feet up and keep your foot on the mattress.
- Lie flat with both legs straight on your knees. Bend the left knee as slowly as much as possible. Hang in for five seconds. Little by little straighten the knee back to the starting point. Repeat with your knee on the right.
- Lie on the bottom. One knee bent to the ground (foot flat), the other straight. Lift the leg (about 1 foot) straight up. Hang in for five seconds. Repeat with the opposite leg.
Such activities on physiotherapy should be used with professional care, or as preventive measures. Please see your doctor first, if you are in pain from an accident.
You can still do such physiotherapy exercises if you are not injured. Prevent common lesions in some parts of your body. Connect that particular exercise to your daily workout at least once a week.