PUBLISHED ON February 14, 2020
The purpose of physiotherapy and chiropractic care is more than just addressing pain from muscle strains, spasms, and sprains, injuries, and other such painful conditions. During this time, while our offices are closed due to the COVID-19 pandemic, we are still here to provide assistance and advice on exercises you can do at home.
Some other exercises you may want to try as part of your treatment plan, after consulting with your physiotherapist or chiropractor include:
1. Squats: Squats help strengthen the muscles in the buttocks and legs. Stand with your arms raised out in front of you level with your body. Slowly bend at the needs and squat down and then stand back up.
2. Side Bridge: Lay on your right side with your legs together and feet on top of each other. Using your right arm, elevate yourself off the ground and hold this position for as long as possible. Repeat this exercise for the left side. Side bridges help build upper arm, shoulder, and back muscles.
3. Glute Bridge: Lay on the floor on your back. Using our feet elevate your buttocks off the ground, while keeping your arms flat on the ground. Arch you back slightly. Hold this position as long as you can. Glute bridges help build muscles in the buttocks, lower back, and abdomen.
4. Leg Lifts: Lay or sit on the floor. Elevate your right leg and raise it up as high as you can. Hold it as straight as possible and elevated as long as you can. Now, repeat the exercise with your left leg. This exercise helps strengthen the muscles in the buttocks and legs.
5. Reverse Lunges: Reverse lunges help strengthen thigh, buttocks, and calf muscles. Start in a standing position with your arms raised in front of you. Next, carefully move your right leg backward and you lower yourself into a kneeling position. Stand back up and repeat this for the left leg.
6. Shoulder Press: If you have resistance bands, you can do this exercise which helps build upper back and shoulder muscles. Take the resistance band and unroll it. Step with both feet on the middle section. Now holding each end of the band, raise your arms above your head and hold this position. Carefully, lower your arms down and repeat this exercise several times.
7. Seated Row: Another exercise you can use resistance bands with is the seated row which helps build upper arm, upper back, and shoulder muscles. Sitting on the floor, place the middle part of the resistance band over the bottom of the feet. Next, grab each end of the band and keeping your hands level with your legs, pull backwards towards the abdomen, while slightly arching your back.