At Home Physical Therapy: 6 Ways to Heal Yourself

Performing physical therapy exercises in the comfort of your own home is a wonderful way to recover from an injury or prevent future problems. There are a few simple exercises that can be done without the need for doctor’s visits and payments. According to an injury lawyer in Pittsburgh, home physical therapy can increase healing and prevent further injury.

Knee Exercises

The knees are very susceptible to injury, and as one of the most important joints, they should always be protected. The key here is to strengthen the soft tissue that surrounds the knee. Lie on your back and extend leg with the problem knee. Then elevate your leg a few inches off the floor and hold for 10 seconds. Lower your leg and repeat this exercise 10 times. This should help strengthen the joint and repair damage.

Hamstring Exercise

Hamstring pulls and strains are quite common and can be extremely painful. Stretching the hamstrings goes a long way in the rehabilitation process. This exercise will also help alleviate lower back pain. Sit on the floor and extend your legs forward, then reach for your toes. Hold the position for 10 to 30 seconds. Take time to breathe through and stretch even further down every time you do this.

Lower Back Exercise

Lower back pain is another common and painful problem that many people have to cope with. Stretching and strengthening the muscles that support your spine is key to feeling your best again. Lie on your back and place your hands beneath your head. Bend your knees while keeping your feet flat on the floor. Then bring your hips off the floor and hold for five seconds or more. When you’ve hurt your lower back, don’t overdo any exercise and keep it stable all day.

Shoulder Exercise

Shoulders are an area that can be vulnerable to injury. Shoulders also are susceptible to pain stemming from arthritis, bursitis and tendonitis. Restoring range of motion to the shoulder is essential. Stand in front of a chair and align your good arm with the back of the chair, then lean forward and hold on to the back of the chair for support. Move your injured arm back and forth several times. Keep it down at your side. Next, move your arm from side to side. Move your arm in a circular motion in one direction and then the other. If this exercise proves to be too painful, stop and take it slow. Trying this exercise can relieve stiffness and help you recover motion.

Neck Pain Exercise

If you suffer from neck pain, the following exercise will loosen the muscles, and alleviate the pain. Roll your head around clockwise and then in the opposite direction. Be sure to do this exercise slowly and gently. Breathe through each motion and when you are ready, pull on the back of the skull slightly forward to further stretch the neck .

Hip Pain Exercise

The goal here is to alleviate pain and restore mobility in stiff and painful hips. Stand against the wall and bend one knee upward creating a 90-degree angle at your hip. Hold this position for five seconds and lower leg. Repeat five times. Then repeat this exercise with your other leg.

Listen to your body and feel better quickly with these physical therapy exercises to try at home.