5 Physiotherapy Exercises That You Can Do on Your Own


Physiotherapy is the technical use of exercises to relieve you of pain and increase muscle movement. Physiotherapy is greatly involved in the treatment of accidental injuries, sports injuries or other diseases that restrict your movement. The exercises are suggested by professional people who overlook your entire treatment. However, there are a few types of pain that your body generally goes through. It might not need extensive physiotherapy treatment. You can do these exercises in your home. These exercises will make your body moving and will prevent stiffness. You should get medical help if your pain is excessive and unbearable.

Here are five physiotherapy exercises that you can do on your own:

  1. Foot Pain

This kind of exercises will help your foot pain get better. Make sure you’re doing these exercises barefoot.

  • Sit on a chair and write the first ten digits in the air with your toes.
  • Take a golf ball or a rolling pin. With the sole of your feet, roll them for about 2 minutes. Repeat this exercise with both feet. Make sure your entire sole gets to roll the ball.
  • Try standing on your tiptoes for five seconds. Do this exercise where you have support in case you lose your balance.
  • Put a rubber band on both your toes and pull them away for 10 seconds.
  • Try to pick a piece of cloth from the floor using your toes.
  1. Back Pain

These pains can get very painful and if they continue for a long period of time, get professional help from Kinematics Health & Performance.

  • This is the easiest exercise for your back. Stand straight and bend over to touch your feet. It is not necessary to touch your feet, just bend as much as you can.
  • Stand straight with your hands straight on the side. Slowly bend to the right side, your hand sliding down your leg. Similarly, repeat to the left side.
  • Lie down with your legs straight. Bring your right knee to your chest and hold it there for 10 seconds. Repeat this exercise with both your legs.
  1. Neck Pain

Neck pain is extremely common these days. Sitting for long hours on the computer or sleeping in a wrong position might develop some kind of stiffness and pain. Make sure you’re sitting up straight for these exercises.

  • Keep your eyes focused on an object and then slowly move your head upwards to look at the roof. Wait for 5 seconds before coming back to the original position. Do the same thing while moving your head downwards to look at the floor.
  • Do the above exercise while moving your head to your left. You should be in line with your left shoulder. Hold for 5 seconds and relax. Repeat by going to your right side.
  1. Shoulder Pain

Pain in your shoulders can be due to lack of movement or wrong posture. Make sure you don’t slouch a lot while sitting.

  • Raise your arm up, keeping it in front of you. Then stretch it as far as you can. Repeat these with both arms.
  • Stand straight with your arms by your side. Move the back of your right hand to you back and try to reach your opposite shoulder. Hold for 10 seconds before relaxing. Repeat with another arm.
  • Stand up with your elbows by your
  • in a right-angle position. Keeping your elbows in their position, stretch your arms to your side. This will stretch your entire back and shoulder. Hold for 10 seconds and then relax.
  1. Knee Pain

There can be a lot of factors for knee pain. Unless you’re sure it is a general pain due to some reason, consult a professional doctor.

  • Lie down on your front keeping your legs straight. Now bend your knee as much as you can. Hold for five seconds and repeat with the other leg.
  • Lie down on your back. Keep one leg straight and the other knee bent with the soul of feet on the ground. Lift the straight leg and hold. Relax and repeat with another leg.

You can do these exercises regularly even when you don’t feel any pain. They are good for stretching your muscles and keeping you moving. If the pain is permanent and unbearable, please seek medical help.


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