Unleashing the Power of Physiotherapy at Home

Major Exercise for  Physiotherapy at Home

1. Stretching Exercises

• Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Lean forward to stretch the hamstring of the extended leg.
• Calf Stretch: Stand facing a wall, with one foot forward and one foot back. Lean towards the wall to stretch the calf of the back leg.
• Upper Body Stretch: Interlace fingers and stretch arms overhead, leaning from side to side for a full upper body stretch.

2. Strength-Building Exercises

• Squats: Stand with feet hip-width apart, lower into a squat position as if sitting back into a chair, then return to standing.
• Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle, then return to the starting position.
• Planks: Support your body on your forearms and toes, keeping your body in a straight line from head to heels.

3. Balance and Coordination Exercises

• Single Leg Stands: Stand on one leg while keeping the other lifted slightly off the ground, hold for a few seconds, then switch legs.
• Balance on Uneven Surfaces: Use a balance board or cushion to challenge your balance while standing or performing simple exercises.

4. Core Strengthening Exercises

• Crunches: Lie on your back with knees bent, lift your shoulders off the floor using your abdominal muscles, then lower back down.
• Leg Raises: Lie on your back and lift legs off the ground, keeping them straight, then lower them back down without touching the floor.

5. Cardiovascular Exercises

• Walking or Jogging in Place: Lift your knees high and swing your arms to mimic the motion of walking or jogging while staying in one spot.
• Jumping Jacks: Start with feet together, jump while spreading arms and legs wide, then return to the starting position.