Effective Physical Therapy Exercises to Do at Home | shanghai Chiropractor

Chronic pain affects a significant portion of the adult population in the U.S. According to the Centers for Disease Control and Prevention, in 2016, approximately 20.4% of adults experienced chronic pain, with 8.0% suffering from high-impact chronic pain. If you are among those experiencing such discomfort, physical therapy can be a beneficial treatment option. Beyond pain relief, physical therapy offers numerous advantages, including enhanced muscle strength, improved flexibility, and faster recovery from injuries.

While attending physical therapy sessions is crucial for regaining function and mobility, continuing your exercises at home can help you maintain the progress achieved with your therapist. Below are some effective physical therapy exercises you can perform at home.

Strengthening Exercises

Strengthening exercises are vital for reducing the risk of repetitive strain injuries and enhancing overall mobility. Here are three simple strength exercises to incorporate into your routine:

1. Bridges

To perform the bridge exercise:

1. Lie on your back with your knees bent and feet flat on the floor, close to your buttocks.

2. Slowly raise your pelvis by squeezing your gluteal muscles until your body forms a straight line from your knees to your shoulders.

3. Hold this position for 5 to 10 seconds, then lower yourself back to the starting position.

2. Clamshells

For the clamshell exercise:

1. Lie on your side with your head resting on your arm and knees slightly bent.

2. Keep your ankles together and raise your upper thigh while maintaining the position of your feet.

3. Feel the contraction in your thigh and glutes, then lower your leg back down.

4. Repeat this movement for 10 to 20 repetitions on each side.

3. Forearm Planks

To perform forearm planks:

1. Lie on your stomach and rest on your forearms, ensuring your elbows are directly under your shoulders.

2. Lift your waist off the floor by engaging your abdominal muscles, creating a straight line from your neck to your knees.

3. Hold this position for 10 to 15 seconds, then lower your body back to the floor.

Flexibility Exercises

Improving flexibility is crucial for restoring full range of motion and preventing future injuries. Here are three effective flexibility exercises:

1. Piriformis Stretch

To perform the piriformis stretch:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Cross one ankle over the opposite knee and gently pull your thigh towards your chest.

3. This stretch targets the hip, thigh, and glutes. Hold for about 40 seconds, then relax.

2. Standing Hip Flexors

For standing hip flexors:

1. Stand facing a sturdy chair or bench.

2. Place one foot on the seat and shift your hips forward, feeling the stretch in the hip and calf of the planted leg.

3. Hold this position for approximately 40 seconds, then switch legs.

3. Shoulder Rotation Stretch

To perform the towel shoulder rotation stretch:

1. Hold a long towel or strap in one hand and drape it over your shoulder.

2. Reach behind your back and grip the lower end of the towel.

3. Gently pull the towel upwards to create a stretching sensation in the front or side of your shoulder. Hold for a few seconds, then release.

Consult a Professional

Before starting any at-home exercise regimen, it is essential to consult a trained physical therapist to determine which stretches and exercises are appropriate for your specific condition. Our experienced physical therapists, along with Gonstead Chiropractor Dr. Joseph Cho, are here to help you reduce pain, enhance flexibility, improve mobility, and lower your risk of future injuries. In addition to physical therapy, we also offer chiropractic services, massage therapy, weight loss programs, and acupuncture in Shanghai, China. Contact us today to learn more about how we can assist you on your journey to recovery!