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Use These Top 9 Physical Therapy Exercises At Home to Combat Aches & Pains!

Updated: Mar 8, 2023

Do you suffer from aches and pains? If so, you're not alone. According to a finding by a popular diagnostics laboratory more than 160 million Indians are affected by arthritis. There are many treatments for arthritis, but one of the most effective treatments is physical therapy. Physical therapy can help reduce pain, improve range of motion, and increase strength. Here are the best stretching exercises used in physical therapy that you can do at home to defeat any aches and pains.

  1. Piriformis Stretch: You should lie flat with your knees bent and feet flat on the ground. Cross your left ankle to be over the right knee. Now, pull your left thigh and knee with your hands towards your chest until your hip, back side of the thigh, and buttock on the right side feels stretched. Hold this position for 30 seconds.

  2. Hamstring Stretches: Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your right leg up and hold your knees up close to your chest for 30 seconds until your thigh muscle on the back feels stretched. Repeat with the left leg.

  3. Standing Hip Flexor Stretch: This stretch helps to loosen the muscles around the hips and pelvis. To do it, stand with your feet about hip-width apart and place your hands on your hips. Gently lift your left leg and bring your knee towards your chest. Hold in this position for approx. 30 seconds and then change side.

  4. Straight Leg Raise: This exercise strengthens the muscles around the hips and pelvis and can be done by lying flat on your back while keeping your legs straight. Slowly lift your left leg off the ground, keeping your knee straight. Hold in this position for 5 seconds, and then rest by lowering your leg. Repeat with the opposite side.

  5. Bridge: This exercise helps to strengthen the muscles in the buttocks and lower back and you can do it by simply keeping your knees bent while lying flat on your back with feet flat and well grounded. Now, slowly lift your buttocks off the ground, then lower them back down. Repeat 10 times.

  6. Clamps: This exercise helps to strengthen the muscles in the thighs by lying on your back with feet flat on the ground and knees bent. Place a small object between your knees and squeeze it tightly. Hold for five seconds, then release. Repeat 10 times.

  7. Heel slides: Sit on the edge of a chair with your feet flat on the floor. Slowly slide your heel out in front of you as far as you can. Then, slowly slide it back to the starting position. Repeat 10 times.

  8. Quadriceps stretches: Stand up and hold on to a chair or other stable object for balance. Slowly bend your right knee and bring your heel toward your buttock. Hold for 30 seconds. Repeat with the left leg.

  9. Shoulder Rolls: Sit or stand with your shoulders relaxed and your arms at your sides. Now start by slowly rolling your shoulders 1st up, then back, and then down repeating up to 10 times.

Benefits of Physical Therapy Stretching Exercises!

  • Physical therapy stretching exercises help in strengthening your muscles, bones, and joints

  • Stretching exercises are necessary to help you recover quickly from any sports injuries

  • Stretching exercises are also beneficial for patients recovering from any orthopedic surgeries

  • Stretching exercises found to do a lot good in people with old age with symptoms of arthritis

  • Stretching exercises can help improve your endurance, overall balance, and increase mobility

  • Help expedite the recovery process in ensuring return to normal activities of daily living pretty quickly

Ask 1Health To Learn More About Stretching Exercises for Your Particular Pain Area!

1Health has a highly skilled and experienced team of physical therapy specialists who are experts in treatment of all types of aches, pains, and even any major or minor injuries. Ask your queries from experts and learn more about how stretching exercises can benefit your particular pain condition.

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