For a lot of people, it has been challenging staying healthy since the start of the pandemic. A lot of us are stuck at home for our safety and those around us. Going to the gym or to a physical therapist has been difficult since a lot of restrictions have to be followed for our safety and protection. This means a lot of us are at home, spending ample time sitting around, which is not good for our health. Many people have health conditions, such as arthritis and back pain, which can worsen when living a sedentary lifestyle.
Fortunately, you can easily do physical therapy exercises at home. This can dramatically improve your health and get your health conditions under control. Let’s go over some very effective exercises you can do at home.
Stretches
Stretching is a form of exercise in which muscles, tendons, and ligaments are stretched to improve elasticity, flexibility, and mobility. Stretching is crucial prior to any physical activity, as it reduces the risk of injuries. However, it is just as important on its own, because it reduces pain, improves blood flow, and helps with mobility.
Strengthening Exercises
Strengthening exercises are designed to make muscles stronger. When you perform strengthening exercises, you reduce the risk of injuries, decrease pain symptoms, and improve mobility and function. A common misconception is that strengthening exercises require a lot of exercise equipment, but in reality, it can be performed with as little as dumbbells, water bottles, and household items that you can lift, push, and pull. An example of strengthening exercises is lifting weights.
Resistance Training
Resistance training involves contracting muscles against external resistance. This could be a wall, a couch, or even your own body weight. Resistance training improves strength and endurance. It can be very effective in improving your health, mobility, and strength. Examples of resistance training exercises are pull-ups, lunges, deadlifts, and pushups.
Core Stability Training
Integral parts of working out are having good balance and training your core. Both of these are necessary to reduce the risk of falling and improve strength in your entire body, which allow you to function at your best in your day to day activities. Examples of core training exercises are planks, sit-ups, and fitness ball exercises.
Many exercises and stretches overlap in the areas of strength building, resistance training, and core stability training. This means that such activities are efficient at benefitting you in a variety of ways.
Overall, you should aim to exercise 150 minutes every week. It’s best to have variety in the activities you participate in. If you have previous injuries or preexisting health conditions, it’s best to talk to an orthopedic doctor or physical therapist before beginning any form of exercise. This is particularly true if you have arthritis or chronic pain anywhere in the body.
Physical Therapy Near Me In Johnson City, Kingsport, and Bristol, TN
If you are interested in learning how physical therapy exercises at home can benefit you, talk to an orthopedic doctor or physical therapist today. At Watauga Orthopaedics, we are proud to have a team of highly qualified and experienced orthopedic doctors and physical therapists on board. We can help diagnose your health conditions and craft a customized treatment plan and exercise regimen for you to perform at home. Call (423) 282-9011 to schedule an appointment, or request one online. We look forward to serving you!
