Top 10 Physiotherapy Exercises You Can Do at Home: Canadian Edition

 

Feeling stiff and sore? Don’t wait for an appointment to address aches and pains! Physiotherapy offers a wealth of exercises you can easily do at home to improve mobility, flexibility, and strength. Here are 10 fantastic options to get you started:

  1. Neck Rolls: Gently roll your head in a circular motion, loosening tight neck muscles.
  2. Shoulder Shrugs: Raise your shoulders towards your ears, hold for a beat, then release.
  3. Arm Circles: Make small circles with your arms, forward and backward, to improve shoulder mobility.
  4. Ankle Pumps: Point and flex your feet, strengthening calf muscles and improving circulation.
  5. Quad Stretch: Stand tall, pull one foot behind you, and gently hold your calf muscle for a stretch.
  6. Wall Slides: Stand with your back against a wall, slowly squat down while keeping your back flat, then return to standing.
  7. Glute Bridges: Lie on your back with knees bent, lift your hips off the ground, squeeze your glutes, then lower back down.
  8. Plank: Get into a push-up position on your forearms, hold for as long as you can with good form.
  9. Bird-Dog: On all fours, extend one arm and the opposite leg, hold for a beat, then switch sides.
  10. Cat-Cow: Arch your back upwards (cow pose) then round your back inwards (cat pose) for a gentle spinal stretch.

Remember: These are general exercises. It’s always recommended to consult a physiotherapist before starting any new program, especially if you have any injuries or underlying conditions.

Physiotherapy Near You: Golden Maple Physiotherapy in Canada!

Looking for a qualified physiotherapist to create a personalized exercise plan and address specific concerns? Golden Maple Physiotherapy, conveniently located across Canada, can help! Our team of experienced physiotherapists in Maple Ridge is dedicated to getting you back to feeling your best.

Take charge of your health and well-being with physiotherapy!

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