A Brief Guide to Popular Physical Therapy Exercises
The path to recovery from a serious injury is rarely linear. It’s a story of good days and bad days. Progress gives way to setbacks, which can only be overcome through a renewed dedication. It’s the fragility of the human body versus the unbreakable will of the human mind. Through slow, incremental, agonizing progress, the injured person grinds a new normal into existence. Often, this grind takes the form of a long term routine of physical therapy. This thriving sector of the medical industry treats everything from carpal tunnel and arthritis to severe bone breaks and muscle tears with exercises designed to rebuild the affected muscles and cartilage with light exercise, strengthening them over time without risking re-injury. Today’s Malloy Law Offices blog post will continue our monthly focus on “Spring-ing” Into Relief with a summary of popular physical therapy exercises. Even healthy people with stiffness or soreness can benefit!
A Note on Methodology and Goals
Generally speaking, physical therapy will be prescribed either before or after surgery, and is meant to accelerate the healing process. However, most doctors will stress that physical therapy exercises are meant to augment a general effort to lead a healthier lifestyle. While a specialized effort to recover from a specific injury may be necessary, a higher level of general health and well-being is always the objective. Improved diet, exercise, and sleep can always benefit the human body. Adding light stretching and strengthening exercises into your routine can help relieve tension, tightness, discomfort, and aches.
Range of Motion Exercises
- Neck Rotations – Sit or stand upright. Slowly turn your head to the right until you feel a gentle stretch. Hold for 3–5 seconds, then return to center. Repeat to the left. Perform 8–10 repetitions.
- Shoulder Rolls – Sit or stand with arms relaxed at your sides. Roll your shoulders forward in a circular motion 10 times, then reverse direction and roll them backward.
- Ankle Circles – Sit with one leg extended. Slowly rotate your ankle in a full circular motion clockwise for 10 repetitions, then counterclockwise.
Flexibility Exercises
- Hamstring Stretch – Sit on the floor with one leg extended and the other bent inward. Lean forward from the hips toward your extended foot until you feel a stretch. Hold for 20–30 seconds.
- Calf Stretch (Wall Stretch) – Stand facing a wall. Place your hands on the wall and step one foot back while keeping the heel flat on the ground. Bend the front knee slightly until you feel a stretch in the back leg. Hold for 20–30 seconds.
- Chest Opener Stretch – Stand tall and clasp your hands behind your back. Gently lift your arms upward while keeping your shoulders down and chest open. Hold for 15–20 seconds.
Strengthening Exercises
- Glute Bridges – Lie on your back with knees bent and feet flat on the floor. Tighten your core and lift your hips upward until your body forms a straight line from shoulders to knees. Hold for 3 seconds and slowly lower down. Repeat 10–15 times.
- Straight Leg Raises – Lie on your back with one knee bent and the other leg straight. Tighten the thigh muscle of the straight leg and lift it to the height of the opposite knee. Hold briefly, then lower slowly.
- Wall Squats – Stand with your back against a wall and feet shoulder-width apart. Slowly slide down the wall until your knees are bent at about a 45–90 degree angle. Hold for several seconds, then return to standing.
Mobility and Core Stability Exercises
- Cat–Cow Stretch – Begin on your hands and knees. Arch your back upward (cat position), then slowly drop your stomach toward the floor while lifting your head and tailbone (cow position). Move slowly between positions for 8–10 repetitions.
- Bird Dog – Start on hands and knees. Extend your right arm forward and left leg backward while keeping your back flat. Hold for 3–5 seconds, then switch sides.
- Heel Slides – Lie on your back with legs straight. Slowly slide one heel toward your hips by bending your knee, then slide it back out to the starting position.
The Importance of Listening to Your Body
Physical therapy exercises are designed to be minimally stressful for weakened parts of the human body. But minimal stress is not no stress. Upon beginning a physical therapy routine, you may feel as if you’re not doing enough, or can push yourself harder to achieve the results you’re after in a reduced timeframe.
It’s important to exercise restraint and self-discipline to ensure that you’re not overtraining or overexerting yourself. Cease your exercises immediately if you feel sharp pains. Listen to your body when it tells you to stop.
How Malloy Law Can Help
If you or a loved one has been injured due to the negligence of another party, Malloy Law is here to help. Our experienced team of personal injury attorneys is standing by to assess your case free of charge and plot of path to maximum recovery for your medical bills, lost wages, and pain and suffering. We work closely with some of the region’s premier physical recovery specialists to ensure you receive the best possible care to ensure your recovery to its maximum extent. Don’t wait, contact Malloy Law today and let’s win your case.