Top Exercises Recommended by Mechanicsburg Physical Therapists

Exercises are the foundation on which physical therapy is built. It is prescribed at the optimum intensity and duration needed to stimulate the biological process that causes rehabilitation to occur. 

FYZICAL Therapy & Balance Centers - Mechanicsburg strives to maintain the right balance of simplicity and effectiveness when prescribing exercises. Therefore, what is proffered can be done safely and will strengthen, stretch, and stabilize your joints and muscles—essentially making them more fit to function.

Top Physical Therapy Exercises

The following are exercises your physical therapist can recommend. The exercises are effective and easy to do.

1. Strengthening Exercises

It is essential to do strengthening exercises if you want to build muscular support around your joints. This is crucial for not only good posture but also a pain-free existence. 

Here are some of the best strengthening exercises that experts recommend:

Bridges

The bridge exercise strengthens the gluteal, paravertebral, and core muscles. 

How to do bridges

• Lie supine with your knees bent and your feet flat on the floor. Your knees should be about hip-width apart, and your feet should be parallel to each other and to the edges of the mat.
• Press your heels into the ground and lift your hips toward the ceiling. Your shoulders and neck should relax, and your head should maintain contact with the mat. 
• Hold for 5 - 10 seconds, then lower the hips. 
• Repeat 10 - 15 times.

Wall Sits

The wall sit is designed to build strength in the quadriceps and help with the overall stability of the knees. 

How to do wall sits

• Begin by standing against a wall. Slide down until your knees are at a 90-degree angle. 
• Hold that position for 20-30 seconds. 
• You can try to hold it longer if you feel up to it. In general, you should strive to get to a point where you can hold a wall sit for a minute.

Resistance Band Rows

Rowing with a resistance band aims to build strength in the upper back, especially the parts that help maintain good posture. 

How to do Resistance Band Rows

• Secure the resistance band to a sturdy object. 
• Rowing with a resistance band is kind of like rowing a boat, but you're pulling the band toward you instead of the rower doing the same motion but with oars. 
• Squeeze your shoulder blades together when you pull the bandt towards your chest
• Slowly release the band
• Perform 12 - 15 repetitions

2. Stretching Exercises

Stretching enhances flexibility, alleviates stiffness, and augments the range of motion. A few typical stretches are listed below.

Hamstring Stretch

The hamstring stretch relieves tension in the back of the thigh and lower back. 

How to Do Hamstring Stretch 

• Sit on the floor with one leg stretched out and the other bent. 
• Reach toward your toes on the elongated leg, making sure to maintain a straight back as you do so. 
• Hold the stretch for 20 to 30 seconds, then do the stretch on the other side.

Child's Pose

Child’s pose stretches gently the lower back, hips, and thighs.

How to Do Child’s Pose

• Kneel on the floor with your heels under your butt, and sink back onto them.
• Stretch your arms forward, sinking your chest toward the floor. 
• Hold for 20-30 seconds while taking deep, calming breaths.

Neck Stretch

This stretch aims to relieve tightness and tension in your neck and shoulders.

How to do neck stretch 

• Sit or stand tall and let your head fall to one side, bringing your ear toward your shoulder. 
• Hold for 15-20 seconds, breathing deeply, and then switch to the other side.

3. Balance and Stability Exercises 

Balance exercises are crucial for enhancing coordination and preventing falls. They are especially beneficial for older adults and individuals who are recovering from injuries. 

One-Leg Stand

Improves overall balance and ankle strength. 

How to Do It

• Stand near a support structure, like a wall or piece of furniture.
• Pick one foot up off the ground and hold the position for 10-15 seconds
• Switch and repeat with the other foot.

Heel-to-Toe Walk

This exercise is meant to improve coordination and stability.

How to Do Heel-to-Toe Walk

• Stand with one foot directly in front of the other, so that the heel of one foot touches the toes of the other.
• Move in a straight line as if you were walking on a tightrope, and really concentrate on balancing.

Marching in Place

This exercise works your hip flexors (the muscles that lift your legs) and helps with balance.

How to do Marching in Place

• Stand with good posture. 
• Raise your right knee to hip height.
• Lower your right leg. 
• Then, raise your left knee to hip height.
• Continue to alternate marching in place for the count of 10 to 15.

4. Core-Stability Exercises

These exercises are crucial for spinal health and overall stability. Therapists say these exercises might be worth a shot: 

Plank 

To increase strength in the core, shoulders, and back. 

How to Do Planks

• Begin in the position of a forearm plank, with your body forming a straight line from the top of your head to your heels (don't forget to breathe!). 
• Hold for 20 to 30 seconds, or longer if you're able.

Bird Dog

To enhance equidistant strength and dynamic postural stability. 

How to Do Bird Dog

• Assume a quadruped position or hands and knees in a table-like form.
• Reach forward with one arm while simultaneously extending the opposite leg backwards, keeping your midsection in a straight line as you perform this movement.
• Hold for a few seconds, and then reach forward with the other arm while holding the torso stable as you extend the other leg backwards. 
• Do this at least 10-12 times on each side.

Dead Bug

This exercise engages the deep core and improves coordination.

How to do the Dead Bug

• Lie on your back with your arms extended straight up and your knees bent to 90 degrees. 
• Lower one arm and the opposite leg toward the floor, keeping your back flat. 
• Return to the starting position and repeat, lowering the opposite arm and leg.

5. Aerobic Exercises

Aerobic exercises are vital for heart health and promote better endurance. Physical therapy in Mechanicsburg may prescribe any of the following:

Walking

This is a low-impact way to get the heart pumping and the joints moving; it may verge on the therapeutic.

How to Do It

• Walk at a comfortable pace for a duration of 15 to 30 minutes daily.

Stationary Cycling

This leg-strengthening exercise is easy on the knees and thus very good for joint health.

How to do it

• Set the resistance on a stationary bike to a level that feels manageable, and then cycle for a duration of 10 to 20 minutes.

Swimming or Water Aerobics

This provides a full-body workout with very little stress on the joints. It is a way to work the core, the arms, and the legs in an environment that will not jar the body.

How to do it

• Either do laps in a pool or follow a guided routine in shallow water.

Conclusion

The range of recommended exercises from FYZICAL Therapy & Balance Centers - Mechanicsburg covers a plethora of conditions, addressing everything from pain and tension to balance issues and mobility restrictions. Incorporating at least some of these suggestions into your daily routine can be greatly beneficial.