Physical Therapy Exercises You Can Do at Home


The importance of physical activity is immeasurable for maintaining vitality and good health. It also benefits people with impaired health or those who suffer from degenerative changes that interfere with mobility and daily functioning.

Experts for physical therapy in Jersey City can help you restore mobility and reduce the consequences of illness or injury. This therapy includes a set of targeted exercises. Licensed therapists know which activity suits your condition and what your limitations are.

After a while, you can start practicing these exercises at home. These workouts are not complicated but targeted and very effective. It is not a typical training session, with a lot of sweat and calories burned. These activities help you stretch, relax, and restore balance.


Many do morning stretching after waking up. It’s highly beneficial, as muscles lose their tension while you sleep. The fluid from lean tissues pours along the back. Stretching has the function of returning this fluid to the muscles.

You can do stretching as many times as you want during the day. These exercises serve to expand the spindle muscles beyond the normal position for a few seconds. That’s enough to maintain the range of motion and prevent ossification.

To stretch your arms and legs, you can use a belt or scarf. First, lie on your back and wrap some of these around the arch of your foot. Raise your leg, trying to straighten the knee, but only to the point of pain. When you have done a certain number of repetitions with both legs, switch to the arms.

Stand near a wall or chair that will serve as a hold. The belt is tied to the foot, and the knee is bent behind. Take another part of the scarf (towel) over the shoulder and wrap your arm around it. Gently pull the foot towards the back without moving the leg at the hip joint.

Exercises for Lower Back Pain

Stretching brings relief and prevents the onset of pain. You can also perform some targeted exercises at home, which will reduce the pain in the lower back. Be sure to consult your therapist about these workout plans. Certain conditions may be a limiting factor for performing exercises.

Visit this link, for the list of conditions that physical therapy treats.

For example, an exercise called a bridge should not be performed by people who suffered fractures or have osteoporosis. This movement requires excellent mobility. It is not recommended for beginners or patients who just started physical therapy.

But if your physical capabilities allow, this activity will relieve you of tension in the lower back. Lie on the floor, legs bent and spread a bit more than a hip-width. Keep your hands close to the body as you lift your pelvis. ‘Advanced’ exercises can lift both legs and arms at the same time until the torso, hips, and knees are level.

Strengthening the Muscles

Sports injuries, dislocations, and fractures occur in patients of all ages. The course of recovery depends on the severity of the damage and the patient’s age and physical condition. People in better shape will recover much faster than those who have not been active during their lifetime.

Physical therapy helps recovery after fractures and physical damage to muscles and joints. After a while, these tissues grow together and gradually begin to regain their function. That is when the therapist will prescribe physical therapy for regaining movement. If your case doesn’t require hospital treatment, you can perform physical therapy at home.

Depending on the location of the fracture or injury, you will work on your legs or arms. As seen here, you can use any house item for exercising. A bottle of water, a can of soup, or a vase can serve as bend weights. To work on ankles and knees, get a towel. Sit down, place a wiper in front of you, and try to pull it with your toes, but try not to get up from the chair and move your hips.

After a disease, fracture, or injury, patients who have not walked on their own for a long time may have trouble maintaining balance. That can happen to patients of all ages because, after prolonged inactivity, the muscles atrophy. So, physiotherapists will insist on both balancing and strengthening the muscles during recovery.


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