World physical therapy day 2023: 5 Easy Physical Therapies You Can do at the comfort of your Home

▴ World physical therapy day
Unlock enhanced well-being through 5 simple home-based therapies. Elevate posture, reduce stress, and strengthen your core in the comfort of your own space, all effortlessly.

 Between managing the household, Working together and fulfilling various responsibilities, it's easy for physical health to take a backseat. However, neglecting your well-being can lead to discomfort and health issues. Fortunately, there are simple physical therapies you can do at home to keep yourself fit and healthy. let’s dig into the five easy physical therapy exercises tailored for Indian moms.

1. Neck and Shoulder Stretch:
   - Start by sitting or standing comfortably with your back straight.
   - Gently tilt your head to one side, bringing your ear towards your shoulder.
   - Hold this stretch for 15-30 seconds, feeling the tension release.
   - Repeat the stretch on the other side.
   - This exercise helps alleviate neck and shoulder tension, which is common due to daily chores.

2. Deep Breathing and Relaxation:
   - Find a quiet spot in your home where you can sit or lie down.
   - Close your eyes and take slow, deep breaths.
   - Inhale through your nose for a count of four, then exhale through your mouth for a count of six.
   - Focus on relaxing your muscles with each breath.
   - Deep breathing reduces stress and promotes relaxation, crucial for busy Indian moms.

3. Wall Angels for Posture:
   - Stand with your back against a wall, feet a few inches away.
   - Bring your arms up to shoulder height, elbows bent at 90 degrees.
   - Slowly slide your arms up the wall and then back down while keeping your back flat against it.
   - Repeat this "angel" motion 10-15 times.
   - Wall angels help improve posture and relieve upper back pain.

4. Core Strengthening with Leg Raises:
   - Lie on your back with your knees bent and feet flat on the floor.
   - Tighten your abdominal muscles and raise one leg straight up while keeping it straight.
   - Hold for a few seconds, then lower it back down.
   - Repeat with the other leg.
   - Perform 10-15 leg raises on each leg to strengthen your core and lower back.

5. Ankle Circles for Mobility:
   - Sit comfortably with your legs extended in front of you.
   - Lift one leg off the floor and gently rotate your ankle in a circular motion, first clockwise and then counterclockwise.
   - Do 10-15 ankle rotations with each leg.
   - Ankle circles improve ankle mobility, essential for staying active.

Taking care of your physical health is vital to meeting the demands of your daily life with energy and vitality. These five easy physical therapies can be incorporated into your daily routine without needing special equipment or much time. Prioritize self-care and make these exercises a part of your day to enjoy better posture, reduced stress, and improved overall well-being. Remember that consulting a healthcare professional or physical therapist before starting any new exercise program is always a wise decision, especially if you have any specific health concerns.

Tags : #worldphysicaltherapyday #physicaltherapy #physiotherapists #physio #physiotherapy #physicaltherapist #alliedhealth #physicalstrength #rehabilitation #injury #medicircle

Related Stories

Loading Please wait...

-Advertisements-




Trending Now

The Airborne Mutation: Is Bird Flu Becoming a Human Threat? December 05, 2024
Aster CMI Hospital collaborate with Government of Arunachal Pradesh Provide Affordable Liver Transplantation Services.December 05, 2024
Women missing out on treatment for their number one killerDecember 05, 2024
Packaged Water Under Fire: What FSSAI’s ‘High-Risk’ Tag Means for YouDecember 05, 2024
Life or Death: A New Breakthrough in Detecting Sepsis Before It’s Too LateDecember 05, 2024
Marble Centre International Unveils 'A Shared Memory' at Designuru 4.5December 05, 2024
Size matters: Why fish size diversity is vital for healthy oceansDecember 04, 2024
Cancer on the Menu: How Excess Salt is Quietly Killing Your StomachDecember 03, 2024
Breaking Barriers: Honouring the International Day of Persons with Disabilities December 03, 2024
Invisible Threat: How Air Pollution is Impacting Pregnancies and Shaping Future GenerationsDecember 03, 2024
Medanta Gurugram successfully treats ‘rarest of rare’ lymph node cancer resistant to other drugs using CAR-T Cell TherapyDecember 03, 2024
Nonin Medical secures FDA clearance for its over-the-counter fingertip pulse oximeter, accurate for patients of all skin colorsDecember 02, 2024
ALARM 2024: Amrita Leads the Fight Against Antimicrobial ResistanceDecember 02, 2024
Coral adaptation unlikely to keep pace with global warmingDecember 02, 2024
Reaching the unreached to find missing TB casesDecember 02, 2024
Sip Smart: Why Changing Your Water Habits Can Change Your LifeNovember 28, 2024
Can Your Fingers Predict How Much You Drink? New Study ExplainsNovember 28, 2024
India Leads Global Medical Tourism with 8% Share; PSRI Sets New Benchmarks with nearly 15% International Patient BaseNovember 28, 2024
Medicines save lives but not when they stop workingNovember 28, 2024
A total of 340 Children Participated in the Painting Competition Organized by Asian HospitalNovember 28, 2024