Physiotherapy appointments are essential, but the real progress often happens at home. Here are five simple exercises that require no special equipment and can be safely performed under the guidance of SalwaCare’s physiotherapists.
1. Heel Slides
Lie on your back with knees bent. Slowly slide one heel toward your buttocks, keep the foot on the floor, then slide back. Perform 10‑15 repetitions per leg. This movement improves knee flexion and reduces stiffness.
2. Seated Marching
Sit upright on a sturdy chair. Lift one knee to a comfortable height, lower it, then lift the opposite knee. Continue for 1‑2 minutes. This exercise enhances hip mobility and circulation.
3. Wall Push‑Ups
Stand an arm’s length from a wall, place palms on the wall at shoulder height, and gently bend elbows to bring your chest toward the wall. Push back to start. Aim for 2 sets of 12 repetitions. Wall push‑ups strengthen the chest, shoulders, and triceps without overloading the joints.
4. Ankle Pumps
While seated, point your toes away from you (dorsiflex) then point them toward you (plantarflex). Perform 20 repetitions. This simple movement promotes blood flow and reduces swelling in the lower legs.
5. Cat‑Cow Stretch
Get on hands and knees. Inhale, arch your back (cow), exhale, round your spine (cat). Repeat for 1 minute. The cat‑cow stretch gently mobilizes the spine and relieves lower back tension.
Safety Tips
- Warm‑up for 5 minutes with light walking before starting.
- Move within a pain‑free range; stop if you feel sharp pain.
- Stay hydrated and maintain a consistent routine.
Consistency is key. Pair these exercises with regular physiotherapy visits at SalwaCare for optimal recovery. Need a personalized home‑exercise plan? Book an assessment now.
