Nowadays, people have adopted sedentary lifestyles, which lead to several medical issues. Sitting for too long at desks, long commutes, gaming sessions, and increased screen time have taken a toll on our overall physical health. What you can add to your routine? Exercise physical activity or physiotherapy at home are some good options. Having such a lazy routine, along with a lack of exercise and physical activities, is an alarming sign. This kind of approach towards health can lead to mobility issues and increase the chances of getting various health problems.
It is always a good choice to prioritize your health and add some kind of physical activity to your daily routine. Moreover, you can incorporate physiotherapy, as it can play an important role in preventing the majority of mobility issues and give support in improving your overall health. You might be thinking of the stress associated with physiotherapy, like visiting a clinic or so, but you can now schedule an appointment with a physiotherapist to provide physiotherapy at home services.
What is a Physiotherapy At Home?
There are several therapies that are recommended by medical professionals to fix your health problems; one such therapy is physical therapy. Usually, in a conventional medical setting, the most common approach people have is to visit a clinic or hospital to receive medical treatments and therapies.
However, with the advancements in the medical industry, home healthcare providers have initiated the provision of various medical services at your doorstep, including physiotherapy at home. In-home physio, the expert physiotherapist, provides a suite of physical treatments, including specialized exercises in your home’s comfortable environment.
They ensure you receive top-notch treatment that is convenient, private, accessible, and tailored to your needs. The certified physiotherapists at home design a customized exercise and physical activity program for your specific requirements. They teach and guide you through multiple physical techniques, exercises, and stretches that are specially designed to improve your strength, flexibility, mobility, and overall bodily function.
7 Exercises to Prevent Mobility Issues
Now you know what a physiotherapy at home service is and how a physiotherapist can help improve your overall health. Let’s explore the most recommended exercises by physiotherapists all around the world.
1. Squats
If you have ever been to a gym or have done exercises in your childhood, you must be aware of squats. Squats are a very common and basic exercise that is very helpful in targeting multiple muscles at the same time. When you perform a squat, your nervous system engages your legs, core, and glutes. Physiotherapists recommend performing squats in a proper form, as the wrong form of a squat can result in an injury. Simply stand on your feet and maintain a distance of shoulder-width between your feet, then straighten your back and lower your body as if you’re sitting back, then return back to your standing position; repeat this technique for a minimum of 10 to 15 times daily.
2. Lunges
One more excellent exercise is lunges. You can perform lunges in the comfort of your home, so there is no need to think about going out for this physical activity. Lunges are a specialized technique that can help strengthen your legs, and many physiotherapists advise you to perform lunges in order to improve your overall balance. It is one of the easiest exercises to learn and perform; a perfect form for lunges is as follows: First of all, stand straight, then step forward with your one leg and bend both knees until your front thigh becomes parallel to the spot you’re standing.
3. Plank
Plank is commonly known as a peaceful exercise. It is a static exercise that seems to be doing nothing, but only the one who’s performing a plank knows its impact. When you perform a plank, it directly engages your core, arms, shoulders, and legs. It is very easy to do a plank, and you might have seen people doing a plank challenge on social media. To do a perfect plank, first get into a push-up position with your forearms on the ground. Keep your body straight and your core engaged while holding the position as long as you can.
4. Bridge
The bridge is one more exercise that is suggested by a back pain doctor to add to your daily routine. It is a game changer for people with lower or upper back pain, as it helps in strengthening your glutes, lower back, and hamstrings. To perform a correct bridge form, lie down on your back with your feet flat on the floor and your knees bent. Now, lift your hips off the ground while forming a straight line from your knees to your shoulders.
5. Leg Raises
Leg raises are one of the most effective exercises that target your core muscles, including the hip flexors. People with back pain and hip pain can benefit from this exercise. First, lie down on your back with your legs straight, then lift your legs at around 45 degrees from the ground, then take them back to the starting position. This exercise can be performed more perfectly on a straight bench as you can hold the bench from the head position in order to help activate your core while lifting your legs.
6. Cat-Cow Pose
There are several exercises that can help you improve your mobility and flexibility, but the exercise that is practiced by a lot of individuals is the cat-cow pose. Basically, this is a yoga pose that helps strengthen your spine and enhances your body’s flexibility. To perform a cat-cow pose, get on your hands and knees, then round your back like a cow, and then arch your back like a cat. Repeat these movements multiple times to get used to it.
7. Arm Circles
You may have seen a lot of people, especially sportsmen, athletes, and the elderly, doing circular motions with their arms; this is called arm circles. One of the easiest and doable exercises for many individuals, if you want to do arm circles, just stand tall, extend out your arms to the sides at your shoulder height, now start rotating your arms in a circular motion to make small circles, gradually increase the size of the circles.
Read also: Unveiling the Top Health Benefits of Abdominoplasty in Brisbane
The Final Words
In summary, you can enhance your overall physical health and prevent mobility issues just by adding physical exercises to your daily routine. Moreover, you can seek professional guidance from a physiotherapist, who can offer physiotherapy at home while giving you sole attention. They teach you special techniques and also help you perform them to greatly boost your mobility, flexibility, and strength and diminish the chances of getting injuries while maintaining a healthy lifestyle. However, it is important to maintain consistency, which makes physical activity enjoyable.
