Physical Therapy Exercises For Legs & Shoulders, & its Overview

Physical Therapy Exercises are designed to restore your body’s optimal functioning, strength and flexibility, and decrease pain. A physical therapist may prescribe these exercises to a patient in case of any injury or after surgery. These exercises are effective alternative medical treatments.

Patients of every age may benefit from physical therapy exercises. However, there are circumstances ( e.g. age limitation or minor injury ) where a patient can not be undergone surgery. So a Physical Therapist may first examine the patient’s condition, then suggest physical therapy exercises to the patient if surgery is not needed.

Physical therapy can serve two purposes: preventative and corrective. It is said to be a corrective purpose when Physical therapists refer exercises to correct functional movement imbalances for clients who have suffered from injuries or other medical conditions. They can also use techniques to prevent injuries and improve performance, which is said to be a preservative purpose.

Physical Therapy Exercises For The Legs:

These 5 exercises can help relieve leg pain and muscle discomfort. These exercises should be performed at least 3-4 times per week with 15 repetitions each. If you feel any discomfort, get help.

SQUATS WITH ONE-LEG:

  • Start by standing straight on one leg.
  • Push your hips in a position you sit down. Then, bend your knee and place your foot in a single-leg squat.
  • Slowly return to the original position.
  • Keep your knee in line with your centre foot.

BRIDGE WITH A BALL:

  • Lie on your back, knees bent, with a pillow or ball between your foot.
  • Now lift your hips a little up, and squeeze the glutes. Squeeze the pillow or the ball between your legs as you lift.
  • Hold on to the top for a few seconds, then let go as you fall.

SINGLE-LEG BRIDGE:

  • For increased resistance, Lie down on your back with your knees bent at 90 degrees.
  • Lift one foot and push your hips upward by pushing the glutes forward.
  • Do not arch your lower back.

KNEES TO THE CHEST STRETCH:

  • Simply lie down on your back and bend your knees. Raise both your legs up and place your hands on the shin, just below the knee area.
  • You can also place your hands at the back of your thighs. Gradually move your knees closer to your chest. Hold for around 10 to 15 seconds, and then get back to your initial position.

KNEE FULL EXTENSION WORKOUT:

  • Start by placing your knees at a ninety-degree angle in a high-back chair. Slowly lift the leg so that it is horizontal.
  • Hold the leg for five seconds, and then let it fall to the ground slowly. Continue with the opposite leg. Try to do maximum repetitions.

Physical Therapy Exercises For The Shoulder:

Depending on your injury, your physical therapist may recommend one or more of these types of shoulder therapy.

Hands-on Therapy:

This physical therapy exercise involves the physical therapist helping to relieve the shoulder pain. The physical therapist applies pressure to the tissue with their hands to restore some of its natural mobility.

Ice therapy:

RICE (Rest. Ice. Compression Elevation.) is a modal that encourages the icing of injured areas for acute injuries. It reduces inflammation and swelling, which in turn helps to reduce pain.

Heat therapy:

Heat therapy should be used 72 hours after the injury has occurred, in contrast to ice therapy which is used within 24 hours. It’s similar to ice therapy in that it acts as a painkiller and can help muscles relax.

Stretching:

This is a popular type of therapy for shoulder problems. It gently pushes your muscles to regain your range. According to the injury, the physical therapist may use varying levels of stretching.

Conclusion:

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