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April 14, 2022

Physiotherapy Exercises That You Can Do At Home

Physiotherapy refers to a treatment that uses physical techniques to reduce pain and improve mobility. Exercise is often used by physiotherapists as a treatment. Here are some mobile physiotherapy exercises that you can do at your home for your back, neck, and feet to help you.

Tips to make the most of these exercises.

  • Each exercise should be repeated at least five times, and the number can be increased over time.
  • Keep in mind that quality is more important than quantity when you exercise.
  • It is best to move slowly and smoothly.

What is the purpose of physiotherapy?

It takes time for physiotherapy to produce results. You must do the exercises consistently to see the benefits. A bone disease that affects women, a combination of regular medication and physiotherapy showed better results than those who did not take any medication at all. This was compared to other treatments. Here are five exercises that can help reduce muscle pain and discomfort in your feet.

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Single-Leg Bridge

To do this, first lay down on your back.

Now, bend your knees to the ground and place your soles on the floor.

Slowly exhale and raise your legs and body. Now, move to the bridge position.

Remember that your entire body weight should be on the other side of your leg.

After a few seconds of rest, return to the previous stage. Then you can continue with the other leg. Repeat this 10 times.

Tip

This is a warm-up exercise that helps tone the hip muscles and relieves foot pain.

Ball Bridge

This exercise will provide relief for your feet.

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Now, bend your knees and place a small ball between you and the ground.

You will then lift your buttocks off the ground and place the ball between your legs. Your shoulders, hips, and knees should be in a straight line.

For a while, you can remain in the same position and then gradually return to your previous position.

This exercise should be done at least 10 times per day to relieve foot pain.

Double Knee-To-Chest

This exercise requires you to lie on your back and place your head on the ground.

Now, bend your legs and raise your legs above your stomach or chest. Place your hands between your legs.

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Your hands can also be placed behind your thighs. Slowly bring your knees toward your chest. Hold for ten seconds and then return to the original position.

Keep this position for between 15 and 30 seconds, supporting your feet with your hands. Then slowly lower your feet.

Tip

This exercise must be repeated at least five to ten times.

Squats With One-Leg Engines

This exercise requires that you stand straight on one leg to complete.

After that, rotate your hips backward as you sit down.

After a few seconds, return to the squat position with one leg bent and the knee bent.

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Slowly return to your previous position.

Knee Extension Exercise

This exercise can be done on a couch or bench. Your feet should not be flat on the ground while you do this exercise.

Wrap your feet in towels and pull them towards yourself.

For 5 seconds, hold the position before releasing it. This exercise will reduce leg pain.

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