This article discusses several types of physical therapy exercises that you can do at home to decrease pain while simultaneously readying your muscles for some great workout activities.
- Belt Exercises
You should place your hands on the ends of the belt and proceed to lie on the floor. This is followed by placing your foot on the middle part of the belt and raising your leg closer to the head while ensuring that your leg is as straight as possible.
- Exercises Using Duct Taped Tennis Balls
Two balls are properly taped together and placed horizontally along the spine. This exercise aids in the improvement of posture and the subsequent enhanced mobility along the spine. They can also be placed under the thigh. This includes moving them along the hip to the knee to reduce pain in the IT band.
- Golf Ball Exercise
This is ideal for the small muscles and pain relief in the shin splints and plantar fasciitis. It is done by rolling a golf ball along the arch of the foot. This entails exerting the pressure on the several tender spots. This self-myofascial release exercise can help you remedy the problem and this includes the release of any pre-existing muscle tautness.
- Soup Can Exercise
This is used as a lightweight dumbbell as the average can of soup weighs around one pound. You should, therefore check the can to ascertain that it is completely close to a pound. It is a strengthening exercise and very fitting for the foot muscles and rotator cuff. It can also be used to do other varying exercises including shoulder workouts by lifting the cans while ensuring that the arms are at the same level as your shoulders and lowering them quite slowly. This is done repetitively for an average 10 times.
- Silly Putty
This exercise is often associated with kids but it can also be a great and phenomenal exercise for adults. Most experts and professionals in this field have postulated that this exercise is ideal for strength and enhanced hand dexterity. It is very easy to do as you only have to roll the putty and create a ball that you ought to squeeze with your hands just like a stress ball. This squeezing and gradual release is done 10 times.
- Water Bottle
This is a cryotherapy exercise used for calming the muscles and for relief from fatigue. It is very similar to a golf ball exercise. You should put the water bottle on the floor while placing a towel under it. This is followed by rolling your foot over it for approximately 15 minutes. It is great for very tired and knackered feet and for the reduction of pain and possible inflammation, which often results from the plantar fasciitis condition.
- Chair Exercises
This entails the use of a chair without wheels such as a kitchen chair. This can be very good for stretching and other varying physical therapy exercises. An example is a stretch known as the knee flexion and it is a very good exercise for the strengthening of your knee. The exercise is done by sitting on the edge of the chair and positioning the affected leg at the back of the other leg. You should stretch your leg for 15 seconds and take it back to the original position repetitively.
The foregoing has clearly illustrated the various types of physical therapy exercises that you can undertake at home. However, it is safe to say that the simple use of household items for that regular home workout cannot wholly replace the prowess and expertise of a good physical therapist. Therefore, if you have a serious issue, you should consider making an appointment with the therapist before the issue or condition spirals out of control. In summary, it is safe to say that these physical therapy exercises can help but only as an adjunct to other medical alternatives such as the consultation and guidance by an experienced physical therapist. However, the importance of these exercises, as they can often be very helpful and effective if done appropriately.