Best Physiotherapy Rehabilitation Exercises
Pain has a massive influence on your movement. Rehabilitation is the bridge between injury and recovery that helps you cross the affliction. The goal of any rehabilitation is to restore function to the greatest degree possible in a short time. Are you on the quest for a Physiotherapy center? Lifespring is the best physiotherapy rehabilitation center in Shimoga. Visit our premises and get treated by experts who work round-the-clock to give you the best treatment. With the boatload of information about rehabilitation exercises, it is no surprise that you might feel baffled about what exercises you should do. Read on to know about the fundamental exercise for the various parts of your body.
- Knee
Problem: Knee damage, Knee pain
Name: Knee press on a roll/ Quads drill
How to do it?
1. Lie on your back on the floor or any flat surface
2. Place a rolled towel under the knee joint
3. Press and hold it with the knee for 10-15 seconds
4. Repeat it 10 times three sets a day
Benefits:
1. Decreases/ scales down pain and improves the strength of muscles in front of the thigh.
Hip
Problem: Hip pain limiting mobility
Name: Foam roll or Massage ball Release
How to do it?
1. Sit upright on the foam roller with your knees bent and your feet flat on the ground.
2. Place your hands on the ground behind you for support.
3. Shift to the edge of the foam roller so that only one thigh remains on the roller and the
other hangs off the side.
4. Extend the leg on the roller, and use your hands and the free leg to control the
pressure.
5. Gently roll up and down the backside of your leg from your butt to your knee.
6. Gradually rotate your body toward the center of the foam roller and systematically
work your way around the leg to hit the side of the glutes.
7. From this downward facing position, shift your weight onto your other leg and continue
rolling that one in the reverse order as the first as you work back to a sitting posture.
Benefits:
1. It reduces tension in the muscle, and the connective tissue surrounding the hip.
● Ankle
Problem: Ankle injury caused limited mobility
Name: Non-weight bearing Dorsiflexion
How to do it?
1. Moving only your ankle, point your foot back towards your nose, while keeping the
knees straight.
2. Continue until you feel discomfort or cannot tilt it back any further.
3. Return to neutral position and repeat five times.
Benefits:
1. It helps you to regain mobility to walk normally again.
● Shoulder
Problem: Acute pain due to Shoulder injury, Rotator cuff injuries, post-shoulder surgeries
Name: Shoulder Pendulum exercise
How to do it?
1. Allow the arm to hang toward the floor and relax the muscles of the shoulder.
2. Move the upper body in a gentle swaying motion from side to side.
3. The arm moves as a result of the upper body swaying.
4. Do not stiffen the arm or increase the movement of the arm.
5. Perform for 2-4 minutes at a time 2-5 times per day.
Benefits:
1. Relaxation of muscle surrounding the shoulder.
2. Preventing the development of shoulder stiffness.
3. Increased blood flow in the shoulder joint.
● Back
Problem: Non-specific back pain
Name: Cat-Camel stretches
How to do it?
1. Get on your hands and knees curl your back up to the sky.
2. Hold for one second.
3. Arch your back as far as you can.
4. It should become a rhythmic motion switching from an arched to a rounded back.
5. Do 15 reps.
Benefits:
1. It brings mobility to your back.
2. It relieves pain owing to prolonged standing/sitting.
Pain is transient when you do rehabilitation exercises diligently. Consistency is the key to a
speedy recovery!
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