Many people think that physiotherapy in Essex is only for people who are affected by an injury or disability. Whilst it’s true that physio can help to restore movement and function to the body, there are exercises that everyone can carry out at home to strengthen their muscles and improve their mobility. Read on to discover the best physiotherapy exercises to incorporate into your daily routine.
Lumbar extension
The lumbar extension exercise requires you to stand with your feet shoulder-width apart, place your hands behind your back above your hips and then slowly bend yourself backwards. Try to hold the position for around a minute before returning to the upright position.
This exercise can help to avoid and reduce lower back pain. If you’ve been slumped in a chair at work all day long, this is great for unwinding once you get home. With more of us living sedentary lifestyles, this is an increasingly important stretch. If you have severe lower back pain, it’s best to book an appointment with a qualified physiotherapist.
Half moon
The half moon exercise focuses on improving hip strength and your body’s overall stability. Stand with your feet slightly less than shoulder-width apart and then rotate your right foot 90 degrees, placing your weight on your right leg.
Whilst looking to your right, bend at the waist, reaching towards the floor with your right arm. Slowly lift your left leg in the air so that it’s parallel to the floor. Keeping your back straight, raise your left arm so that your arms are in a straight line. Inhale, stretching your body and your limbs away from your stomach. Exhale, and allow your body to settle towards your waist.
The half moon exercise not only helps to achieve better strength, stability and balance but can also reduce pain in the hips and back, relieve stress and even improve digestive health and reduce menstrual symptoms.
Lat stretch
There are a few ways to stretch your lats, which refer to the latissimus dorsi muscles which connect your arms to your vertebral column. One effective exercise involves standing next to a high shelf or high table. Rest your elbows on it, drop your knees slightly and then shift your hips backwards without moving your arms. You should feel a stretch around the armpits and towards the shoulder blades. This means your lats are being stretched. Hold the stretch for around 30-45 seconds and then repeat three times.
Your lats help to protect and stabilise your spine whilst providing shoulder and back strength and supporting good posture. Stretching these muscles regularly can help to build upper-body strength, improve range of motion, and prevent injury.
For more key physiotherapy exercises that can be easily incorporated into your daily routine, get in touch with our friendly team. Book a consultation with one of our physios by calling 01245 901170, emailing info@fayepattison.com or by sending us a message via our website.
