Physiotherapy Exercises You Can Try at Home

Just as your car needs fuel to work, your body also needs regular care to keep it functioning healthily

Physical problems arise due to a range of factors like injury, illness, ageing, disability, bad posture and stress. Physiotherapy is a golden tool to treat and manage all of our physical problems. That’s why you could start with physiotherapy at home. Here are six simple DIY exercises for you to try in the morning before starting the day, or in the evening after a long haul at work. Repeat each exercise two or three times and don’t forget to do these slowly, carefully, and without rushing.

1. Back

Back and lower back pain are very common issues. If you’re sitting down most of the day, you are especially prone to back stiffness and pain. To minimise the risks, try lying down on your back with both legs straightened. Lift your right leg slightly and then bend your right knee toward your chest. Hold this position for about 10 seconds before returning your leg into a straight position. Now repeat the exercise with the other leg. Use your arms to press your knee closer to your chest.

2. Neck

Neck pain is another common issue. Stress tends to affect neck muscles heavily, hence the need to take care of this area carefully and regularly. Stand still and slowly move your head downward, looking at the floor. Stay there for five seconds, then slowly move your head upward until you are looking at the ceiling. Stay there another five seconds and come back to your initial position – looking straight in front of you. Now turn your head to the right side and stay for five seconds. Start turning your head all the way to the left, and remain there for five seconds. Slowly come back to your initial position.

3. Shoulder

Stand upright, raise your shoulders slowly and hold this position for five seconds. From there, move your shoulders in small circles. Repeat five times before doing the same in the other direction. Once done, come back to your initial position. Finally, squeeze your shoulder blades together backward and hold for five seconds. Now relax your shoulders.

4. Hand and forearm

Stand upright, keep your right arm straight and lift it until it’s at a 90-degree angle to the rest of your body. Keep the palm of your hand facing the floor. Using your left hand, grab the tips of your right hand’s fingers and slowly lift your right fingers upward until you feel a stretch in your forearm. Hold for five seconds and release. Repeat with your other arm.

5. Side

Stand upright with your arms by your sides. Without bending your back, bend to the right side while sliding your right arm downward until you feel the stretch on your left side. Stay there five seconds and come back to your initial position, taking care not to bend your back. Repeat on the other side.

6. Feet

It’s easy to forget our feet, but they too need regular care! Stand upright facing the back of a chair. Place your hands on the top rail of the chair and hold firmly. You should be barefoot and your feet should be flat, straight and parallel to each other. Slowly, raise your heels until you are standing on your tiptoes. Stay for five seconds and do not bend your back as you do this. Again, come back to your initial position. This exercise is also good for improving your balance.