Below are 10 effective at-home physical therapy exercises/techniques that can help with various conditions and overall fitness:
Posture Correcting: Focus on maintaining good posture throughout the day. Sit or stand up straight, aligning your spine and shoulders properly.
Shoulder Rolls: Roll your shoulders forward and backward to improve shoulder mobility and reduce stiffness.
Lying Knee Raise: Lie on your back with one knee bent and the foot flat on the floor. Keep the other leg straight. Lift the straight leg toward the bent knee, hold, and then lower it.
Bodyweight Squats: Stand with feet shoulder-width apart, bend your knees, and lower your hips toward the ground as if you were sitting back into a chair. Keep your chest up and your knees behind your toes.
Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee hovering above the ground. Return to the starting position and switch legs.
Planks: Lie facedown with your elbows directly beneath your shoulders and your forearms on the ground. Lift your body into a straight line from head to heels, engaging your core muscles.
Bridge Exercise: 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 back down.
Clamshells: Lie on your side with your hips and knees bent at a 45-degree angle. Keeping your feet together, open your top knee as far as you can without rotating your hips. Hold for a few seconds, then return to the starting position.
Calf Raises: Stand with your feet hip-width apart and slowly lift your heels off the ground until you're standing on your toes. Hold for a few seconds, then lower back down.
Hamstring Stretch: Lie on your back with one leg extended and the other bent with your foot flat on the floor. Gently pull your bent knee toward your chest until you feel a stretch in the back of your thigh.
Remember to consult with a physical therapist or healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns. They can provide personalized recommendations based on your specific needs and goals.
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