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\u2019s physiotherapists.<\/p>\n
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\u201115 repetitions per leg. This movement improves knee flexion and reduces stiffness.<\/p>\n
Sit upright on a sturdy chair. Lift one knee to a comfortable height, lower it, then lift the opposite knee. Continue for 1\u20112 minutes. This exercise enhances hip mobility and circulation.<\/p>\n
Stand an arm\u2019s 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\u2011ups strengthen the chest, shoulders, and triceps without overloading the joints.<\/p>\n
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.<\/p>\n
Get on hands and knees. Inhale, arch your back (cow), exhale, round your spine (cat). Repeat for 1 minute. The cat\u2011cow stretch gently mobilizes the spine and relieves lower back tension.<\/p>\n
Consistency is key. Pair these exercises with regular physiotherapy visits at SalwaCare for optimal recovery. Need a personalized home\u2011exercise plan? Book an assessment<\/a> now.<\/p>\n\n