5 Physical Therapy Exercises You Can Do at Home
If you’re dealing with pain or an injury, your doctor may have recommended san diego physical therapy. This is a great option for healing, but it can be expensive and time-consuming to go to the therapist’s office every week. What if there were exercises you could do at home that would achieve the same results? We will discuss 5 physical therapy exercises that you can do right in your own living room!
The first thing you need to do is find a comfortable place to sit or lie down. You shouldn’t feel any pain when you’re doing these exercises, so make sure you’re in a position that is comfortable for you. If you start to feel any pain, stop the exercise and consult with your doctor.
The first exercise we will discuss is called the knee bend. This is a great way to stretch out your hamstrings and lower back. Start by sitting on the floor with your legs straight in front of you. Slowly bend one knee and bring your foot up towards your buttock. Hold this position for 30 seconds before slowly returning your leg to the starting position. Repeat this exercise with the other leg.
Next, we will move on to the single leg raise. This exercise works your quadriceps and hip flexors. Start by lying on your back with both legs straight. Slowly lift one leg off of the ground and hold it in the air for 30 seconds. Make sure to keep your other leg flat on the ground during this exercise. Repeat with the other leg.
For our third exercise, we will focus on strengthening your abdominal muscles. Start by lying on your back with both knees bent and feet flat on the floor. Place your hands behind your head and slowly lift your shoulders off of the ground, contracting your abs as you go. Hold this position for 30 seconds before returning to the starting position.
The fourth exercise is called the clam shell and it targets your gluteus medius. Start by lying on your side with both legs bent at a 90 degree angle. Keeping your feet together, slowly lift your top knee up towards the ceiling as far as you can without moving your pelvis. Hold this position for 30 seconds before returning to the starting position. Repeat with the other leg.
Our last exercise is called the Superman and it works your lower back muscles. Start by lying face down on the floor with both arms out in front of you. Slowly lift both legs and arms off of the ground, keeping them straight throughout the exercise. Hold this position for 30 seconds before returning to the starting position.