Hassle-free mobility is a sign that your body is functioning how it is supposed to. The muscles and bones are flexible, strong and stable enough to help you move freely. This mobility, however, is compromised due to injuries, old age, posture problems or existing medical conditions. Physiotherapy helps restore your normal range of motion through a wide array of methods. Exercise is one of them. Once your sessions at the clinic are over, the therapist teaches you the daily exercises that you can perform at home and stay fit for the rest of your life.
Physiotherapy Exercises for Better Mobility
Mobility training is no easy feat. But, once you get the hang of it, there’s no looking back. The physical therapists prescribe you exercises based on your health goals, past medical conditions and existing health status. You start performing them at the clinic first under the supervision of a physiotherapist. They provide you with a home exercise program once the sessions are over and you are ready to exercise on your own.
The best exercises for an improved range of motion are:
Ankle rocks
How to do?
- Keep one foot on a low bench.
- Now bend the knee in the forward direction such that you will feel a stretch in your ankle.
- Hold the position for three seconds.
- Return to the original position.
- Repeat the same eight times on each side.
How does it help?
It helps mobilize the ankle joint and releases tension from the surrounding joint tissues. Consistent exercise reduces the risk of injuries as well.
Spiderman lunges
How to do?
- Begin with a push-up position.
- Bend the left knee towards your armpit.
- Keep the left foot outside your hand.
- The right leg should be straight and hips down.
- Hold the position for three seconds.
- Return to the starting position.
- Repeat six times on each side.
How does it help?
This one is a variation of the lunge. It improves the flexibility of your hamstring muscle strength, hips, lower back and hamstrings.
Hamstring stretch
How to do?
- Lie flat on your back.
- Lift your left leg and hold the back of your thigh.
- Now pull the knee closer to your chest.
- Straighten the left knee as much as you can unless you feel a stretch on the back of your left thigh.
- Hold the position for 45 seconds.
- Return to the starting position.
- Repeat the exercise on each leg six times.
How does it help?
This increases the range of motion and flexibility in the hip. Activities such as bending or walking upstairs become way easier.
Straight leg raise
How to do?
- Lie flat on your back.
- Bend your knees keeping the feet flat on the ground.
- Now lift the left leg and point the toes towards the ceiling.
- The left leg should be at 45 degrees.
- Hold the position for 30 seconds.
- Repeat six times on each leg.
How does it help?
This strengthens hip flexors, muscles in the abdomen and quadriceps muscles. You can perform this one to strengthen muscles in the legs and abdomen.
Prone swimmers
How to do?
- Lie on your stomach.
- Keep your arms over your head.
- Now raise your arms towards the ceiling and gently bring them behind your back.
- Again, bring your arms to the starting position.
- Repeat this eight times.
How does it help?
You can improve your overall shoulder health, postural strength and range of motion in the shoulders.
Range of motion exercises improve your strength and reduce your risk of injuries as well. It boosts your recovery process, improves joint movement and releases muscle soreness. A simple ten-minute exercise regime is enough to keep you fit and healthy.
Looking for a Physical Therapist in Brampton?
Each exercise serves a specific purpose. Thus, it is important that you perform the right exercises with the right technique to avoid unwanted muscle strains. Our team at Physiotherapy First is here to guide you through the most effective exercises specific to your health goals and conditions.
Book An Appointment With Us Today.
