9 At Home Physical Therapy Exercises

Sep 20, 2021 | Physical Therapy

physical therapy cache valley

Daily aches and pains can significantly affect your quality of life. Thankfully, physical therapy in Cache Valley can help—even from the comfort of your own home. 


Patients of all ages suffering from a variety of conditions, injuries, and illnesses can experience healing and pain relief through physical therapy. The following exercises are also a great way to help you stay active, and improve your overall health and well-being. 


As you implement the following physical therapy exercises into your regular routine, it’s possible for you to enjoy a variety of benefits—including strengthened joints and muscles, boosted recovery and prevention from sports injuries, aid in recovering from surgery, increased mobility and function, and the ability to accomplish more of your daily goals and activities. 


Let’s take a look at a few physical therapy exercises you can try at home. 


#1 – Stretching


Your physical therapist can help demonstrate several stretches you can do at home to help with your specific condition. A few common examples are the hamstring stretch, standing hip flexor stretch, piriformis stretch, quadricep stretch, and many more. 


#2 – Standing March 


March in place for 30 second increments. Stabilize yourself by holding onto a sturdy support if needed, and slowly increase your pace. 


#3 – Simple Strength Exercises 


Try simple strength exercises using your body weight. A few good examples are leg raises while laying down, a lying bridge, squats, lateral leg raises, and more. 


#4 – Standing One Leg Kicks


Standing on one leg and holding onto a support if necessary, kick out the other leg slowly to the front then down, side then down, and back then down. Repeat on the other side. 


#5 – Improving Posture 


Work on your posture at home by sitting on a flat surface with your feet on the floor. Tuck your chin in, and try to extend your neck and spine. You can also do this from a standing position. You can also try standing then placing your hands on your lower back. Slowly bend backward as far as you feel comfortable, arching your lower back. Hold this position, then repeat a few times.


#6 – Sit To Stand


From a seated position, slowly stand up without using your arms, then return to sitting. Repeat this movement several times. 


#7 – Heel-To-Toe


Take small steps placing the heel of one foot touching the toes of the other. Either hold this in a standing position, or take several steps forward alternating feet. 


#8 – Sidestep


Face a wall or other sturdy surface, placing your hands there for support as needed. Slowly step sideways in the same direction, alternating feet until you reach the end of the wall. Then, go back the other direction. 


#9 – Stand On One Leg


Stand on one leg for as long as possible. Try just lifting your foot off the ground, and slowly lift it higher as you get more comfortable. Repeat on the other leg. 


Physical Therapy In Cache Valley


Spring Creek Medical Center is equipped with the latest technology and methods to help get your back on your feet. We deliver personalized care tailored to your specific condition—including recommendations for at-home exercises. 


For more information about physical therapy in Cache Valley, contact our team today.

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