Exercise and physiotherapy have been shown to assist patients as well as healthy people.
When people are in pain, their first reaction is to avoid doing
anything and relax. Despite this, exercise therapy is frequently suggested as a
pain management alternative. Exercise and regular physical activity have
well-documented health benefits. At physio
health plus all types of orthopedic pains are well treated. Neck, knee, and
back pain Physiotherapy
in Gurgaon is known for its results in not only relieving pain but also
improving the physical state of patients.
EXERCISES FOR NECK,
SHOULDER, AND UPPER BACK PAIN PHYSIOTHERAPY IN GURGAON:
1. Rolling of Neck:
Face forward when you stand or sit. Tilt your head to the right to begin. Stretch your neck and trap muscle.
Slowly roll your head in the opposite direction after a second or two.
When you reach your left shoulder, take a moment to breathe.
Finish the rotation by going back to the beginning.
Roll clockwise and repeat these steps.
Rep 2–3 times more.
2. Rolling of shoulders:
Place your arms at your sides and stand tall.
Complete 5 rotations by rolling your shoulders backward in a circular motion. After that, do 5 forward revolutions.
2–3 times more.
3. Arm circle:
Stand with your arms outstretched, parallel to the ground, and palms facing down.
Slowly circle your arms forward, starting with small circles and then increasing in size. Rep this process 20 times.
Do another 20 circles in the opposite direction.
4. Overhead arm reach:
Place your feet on the floor and sit in a chair facing forward.
Reach to the left with your right arm extended above your head. Bend your torso until your right lat and shoulder are stretched.
Return to your original starting position. Rep 5 times, then switch to your left arm and repeat.
5. Thoracic Extension:
A foam roller or a chair is required for optimal results.
Place a foam roller beneath your thoracic spine if you're using one. Let your head and glutes fall to one side. To deepen the stretch, extend your arms over your head.
Sit forward on a chair and let your upper body fall over the back. For a stronger stretch, extend your arms above your head.
Release after 5 seconds in either position. 3 times more
EXERCISES FOR LOWER BACK
PAIN PHYSIOTHERAPY IN GURGAON:
1. Stretching your hips:
Don't let the name mislead you; hip stretches are beneficial to the lower back as well as the hips. Kneel on your left knee and step your right foot forward with your right knee bent to extend your hips. Pull your left foot upward with your left hand. Rep on the opposite side.
2. Cat and cow pose:
Pose of the cat and cow
Lie on your stomach with your back straight. Bend your spine upward and outward toward the ceiling. Hold this posture until your neck is stretched, then bend your back inward and downward until your lower back is stretched. Rep this process ten times more.
3. Cobra stretch:
Keep your hands on either side of your chest while lying in a prone position. Maintain a solid grip on the floor with your feet and press into your hands as you lift your upper body from your chest to your head. Hold for a few seconds before lowering yourself gradually.
4. Prone leg lifts:
This stretch is similar to the cobra stretch, except instead of raising your upper body, you maintain it firmly grounded. Raise your legs as high as you can in one continuous motion, maintain the pose, and then bring your legs to the ground.
5. Bridges:
If you wish to strengthen your lower back, bridges are highly beneficial. To do a bridge properly, lie down on your back with your arms outstretched at your sides. Lift your hips off the floor, keeping your body in a straight line from head to knees. Lower and hold.
EXERCISES FOR KNEE PAIN
PHYSIOTHERAPY IN GURGAON:
1. Leg Raise( straight leg)
Start with a simple quadriceps (front thigh) strengthening exercise if your knee isn't performing well. The knee is not overworked in this movement. On the floor or another flat surface, lie down on your back. Place your foot flat on the floor while bending one knee. Raise one leg to the height of the opposite knee while keeping the other leg straight. For three sets, repeat 10-15 times.
2. Hamstring curls:
The muscles that go down the back of your leg are known as quadriceps. On your stomach, lie flat. Bring your heels as near to your butt as you can and hold them. Perform three 15-minute sets. You can also perform this exercise while standing and lifting one leg at a time while holding onto a chair. You can gradually increase the weight from 1 to 3 to 5 pounds as this becomes easier.
3. Straight leg raises(prone):
Lie down on your stomach, legs straight. Lift toward the sky by tightening the muscles in your bottom and one leg's hamstring. Hold for 3-5 seconds before lowering and repeating. Switch sides after 10-15 lifts. As your strength improves, you can add ankle weights. You should not experience any back pain. If you do, keep your lifts to a minimum. Stop and consult your doctor if the pain persists.
4. Squats against the wall:
This is a more complex maneuver. Your feet will remain on the ground. Place your back against a wall and your feet shoulder-width apart. Bend your knees gradually while keeping your back and pelvis against the wall. Hold the position for 5-10 seconds. Don't stoop too low. Change your position if you feel pressure or discomfort in your knees. Repeat the exercise, each time attempting to keep the sit position for a few seconds longer.
5. Calf Raises:
Face the back of a solid chair, another support like the back of a couch, or a gym wall bar. You can also perform this on the stairs by hanging your heels off the edge of the step while holding on to the handrail. Raise your heels as high as you can, then lower them slowly. Do three sets of 10-15 reps each. Lift one foot slightly off the floor with your weight on the other foot when it becomes comfortable.