Physical therapy aims to help people of all ages restore or improve movement, function, and strength, while also promoting healing and relief from pain.
If you have a medical condition, illness, or injury that has limited your ability to move and function normally or is preventing you from having an active and healthy lifestyle, physical therapy can help to get you back to performing your normal, everyday activities without difficulty or discomfort. It can also be used to treat a number of disorders affecting parts of the body, including the spine, knee, hip, shoulder, ankle, foot, and hand.
A physical therapist can create a personalized treatment program tailored to your needs and requirements, which can include a progressive exercise program, manual therapy techniques for soft tissue and joint mobilization, modalities for pain relief and healing, and pre- and post-operative therapy. Not only can physical therapy heal and treat existing conditions, it can also help to prevent future injuries and problems from occurring.
Getting access to a physical therapist for a physical therapy session is not always easy. Fortunately, you can do physical therapy at home, too. It is always recommended to seek the expert advice from your physical therapist before trying out exercises at home. You can work with your physical therapist to come up with a plan that you can implement at home.
Here are the most common physical therapy exercises you can do at home. These exercises will help improve flexibility and mobility.
Hamstring Stretch
Lie on your back, raise one leg, clasp your hands behind your raised thigh, and gently pull your knee close to your chest. While your knee is near your chest, slowly straighten your knee until you feel a stretch in the back of your thigh (your knee does not need to fully straighten). Hold for 30-45 seconds, then repeat on the other leg.
Piriformis Stretch
Lie on your back, with knees bent and feet flat on the floor. Cross your left ankle over your right knee. Clasp your hands around your left thigh and pull your knee towards your chest. You should be able to feel a stretch around the hip, buttock, and back of the thigh. Hold the position for 30-45 seconds, then repeat with the other leg.
Hip Flexor
Stand facing a bench or high step with both feet pointing forward. Place your left foot up on the bench, with the foot slightly further in front of the left knee. Slowly shift your weight forward onto your raised leg until you feel a stretch at the front of your right hip. You may also feel a stretch in your right calf. Hold for 30-45 seconds and then repeat with the other leg.
Crossover Arm Stretch
Relax your shoulders and gently pull one arm across your chest as far as possible, using your other hand to hold your (upper) arm in place. Hold the stretch for 30-45 seconds and then relax for 30 seconds, repeat with the other arm.
Scapula Setting/Upper Back Stretch
Lie on your stomach, arms by your side, and if needed, place a pillow under your forehead for comfort. Gently draw your shoulder blades together and down your back as far as possible, hold for 10 seconds, and then relax. Repeat 10 times.
Physical Therapy in Round Rock and Austin, Texas
At Endeavor Physical Therapy and Wellness Center, our experienced therapists provide treatment for injuries and conditions affecting all parts of the body. We treat each patient individually with a personalized therapy program that your therapist and doctor agree is right for you.
For more information about the services and treatments we offer or to request an appointment, call us today at (512)-284-7192 or request an appointment online.
