If we talk about a regular day in your life; how would you sum it up? We are sure it involves work and play but what about reserving some time about your well being? With sheer negligence to physical movement, you are unwillingly attracting a baggage of threats. These ailments even extend to serious issues like obesity, type 2 diabetes and heart problems.
Never wanting any individual to be a victim of these, certified and connoisseur physiotherapists from Healers at Home have curated a list of easy poesy physiotherapy exercises that will improve your overall health in an instant. The best part about these physiotherapy exercises is that they do not consume more than 10 minutes!
- Knee to chest:
A typical work profile is where you are constantly on your desk. This job exhausts you so much that you come back home to only sit and relax. Thus zero compliance to movement leads to immense pressure on the hips and knees especially when you endeavor an activity.
Lie down straight on your back with legs poker straight. Now bend and raise one of your knees towards your chest. Hold this position with your hand and try to pull your knee towards your chest as much as possible. Hold this position for about 5-10 seconds and then release. Repeat with another knee. This physiotherapy exercise will release the stress in your knees, hips and lower back.
- Ankle rotation:
Your entire body weight is on your feet and ankles. Lie down and raise one of your legs slightly in the air. Now keeping the rest of the leg firm, move only your ankle in circular direction both clockwise and anti-clockwise for 10-12 times. Repeat with another ankle.
- Neck rotation:
Stand straight and tilt your head slightly to one of the sides. Now bend it backwards and hold the position for 10 seconds before you get back to the normal position. Repeat on the next side.
When your neck is held backwards, you will feel the intense stretch and completion of this physiotherapy exercise will expeditiously enhance your flexibility. What makes this physiotherapy exercise better? It can be performed while you are at work!
- Arms stretch:
While you stand straight, raise one of your arms not completely in the air but midway forming a right angle. Now form a fist with your other hand and push the other arm in the opposite direction as much as you can. When you push, make sure the arm is straight. This physiotherapy treatment is also impeccable for frozen shoulder.
- Toe touch:
With your arms at the side and back straight, inhale while you take the arms in the air. Now bend down and try to touch your toes with your hands. Exhale while you go down. Hold this position for about 10 seconds and repeat for around 5 times. Do this 5 times a day and say a permanent goodbye to throbbing back aches.