13/11/2025
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- Shoulder Pendulum Stretch
- Purpose: Increases shoulder mobility and reduces stiffness.
- How to Perform: Lean forward and let your arm hang down. Gently swing your arm in small circles, gradually increasing the size of the circles.
- Ankle Pumps
- Purpose: Improves ankle mobility and reduces swelling.
- How to Perform: Sit or lie down with your legs extended. Flex your ankles by pointing your toes upward and then downward.
- Straight Leg Raises
- Purpose: Strengthens the quadriceps and hip flexors.
- How to Perform: Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold for a few seconds, then lower it slowly.
- Glute Bridges
- Purpose: Strengthens the gluteal muscles and lower back.
- How to Perform: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Hold for a few seconds, then lower slowly.
- Hamstring Stretch
- Purpose: Increases flexibility in the hamstrings.
- How to Perform: Sit on the ground with one leg extended and the other bent. Reach toward your toes of the extended leg, keeping your back straight. Hold the stretch for 15-30 seconds.
- Calf Stretch
- Purpose: Improves flexibility in the calf muscles.
- How to Perform: Stand facing a wall with one foot forward and the other back. Keep your back leg straight and heel on the ground while bending your front knee. Lean into the wall until you feel a stretch in the calf of your back leg. Hold for 15-30 seconds.
- Single Leg Stance
- Purpose: Enhances balance and stability.
- How to Perform: Stand on one leg while keeping the other leg bent at the knee. Hold this position for as long as possible, aiming for at least 30 seconds. Repeat on the other leg.
- Heel-to-Toe Walk
- Purpose: Improves coordination and balance.
- How to Perform: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Continue this heel-to-toe motion for several steps.
Incorporating these common physiotherapy exercises into your recovery routine can significantly improve strength, flexibility, and mobility. It’s important to perform these exercises correctly and consistently to achieve the best results. Always consult with a physiotherapist before starting any new exercise regimen to ensure it is safe and appropriate for your specific condition.
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