Exercises to do physiotherapy at home are useful for mild muscle injuries. I have had my (un)fair share of accidents, building up with those workouts a wealth of unfortunate experiences. Knee and back are the most frequently injured areas of the body so I’ll concentrate on them. Get more info about guest post article title.
Physiotherapists (physiotherapists) are normally very active. Unless the injury isn’t important, you can have to wait weeks to see.
You may experience weakness and lose muscle tone during that period, exacerbating the injury and prolonging your recovery. Doing these basic exercises in physiotherapy helps keep the muscles working.
You still already have some kind of discomfort from the injury that you are going to have to control. There are two types of pain that you should look out for:
Stiffness causes pain. Bearable during workouts with physiotherapy, it eases off shortly afterwards. The kind of pain is OK to proceed.
Suffering from injury. Unbearable, it won’t ease for many days at any point. Stop every workout right away. Your muscles aren’t ready to work out yet. Keep on with R.I.C.E.
When doing physiotherapy exercises the best course of action is to write a plan. After each exercise record the pain response. The amount of exercises you do will increase or decrease, depending on how severe 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 exercise.
Exercises on the back with physiotherapy:
- Lie on your back and bend both knees (feet flat on the floor). Tilt hips backwards, and bend your back slightly. The first movement leads to the second movement, do not push the arch. Relax, then turn your hips forward and keep your butt on the deck. The bottom back falls into the concrete.
- Lay straight onto your back, both hands. Bend your left knee up to your chin, keep your thigh or knee to the right. Hold the stretch for 10 seconds and relax gradually. Repeat on right leg.
- 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 arms. Slowly calm back down.
- Arms by your side, stand up. Bend to the right, and slip your right hand down your thigh. Return gradually, and relax. Repeat to the left.
Knee physiotherapy exercises:
- Lie down on the floor, your legs straight out before you. Place the left hand under the left knee. Stretch 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 leg.
- If the above exercise is too hard then begin with a folded pillow (slightly bent) under your knee. As before, raise your feet up and place your foot on the mattress.
- Lie flat, with both legs straight on your knees. Bend your left knee as slowly as much as possible. Hang in for five seconds. Little by little straighten the knee back to the starting point. Replicate with the right leg.
- Sit on the edge. 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 techniques on physiotherapy can be done with clinical treatment, or as preventive steps. Please see your doctor first, if you are in pain from an injury.
You should also do such physiotherapy exercises if you are not injured. Prevent common lesions in certain areas of your body. Add that particular exercise to your daily workout at least once a week.