Do you spend most of your days crouching over your computer for work?
People around the world became accustomed to a ‘new normal’ since the pandemic. As a result, physical activity among adults working from home reduces by a quarter. If you continue this sedentary lifestyle, you’re increasing the risk of health conditions and weight gain.
Start stretching out those tense muscles right away! Here are 5 exercises for physical therapy at home.
1. Neck Stretch and Head Rolls
You will experience neck pain and strain after sitting for several hours, especially if you’re working from home. These stretching exercises can ease the pain and soreness to a minimum.
For neck stretch, tilt your head to one side and place your hand on top of your head. Do this for about 20 to 30 seconds. After that, repeat the same position on the left side.
Lower your chin and roll your head to the right. Rotate your head back down and circle to the left side. Do it 3 times and reverse direction with the same count.
2. Cross Arm Stretch
Cross arm stretches can warm up your shoulder muscles to decrease pain and increase mobility. Raise your left arm across the chest and use the elbow crease of your right arm for support. stretch out the left arm towards your body. Stay in this position for 20 seconds, alternate arms, and repeat each set 3 times.
Are you suffering from persistent pain on the outside of your elbow? If yes, you might have a condition called tennis elbow pain. You can try out these useful exercises to help relieve the pain.
3. Forward Lunges
The forward lunge is great for exercising with no equipment to improve joint health. It burns body fat fast without putting too much strain on your spine or back.
Stand straight with your feet together and hands attached to your waist. Take a step forward with your right leg, landing on the back of your foot. Lower your hips straight down until your thigh is parallel with the ground.
Return to your starting position and alternate legs 15 times.
This is a simple yet effective exercise that stretches both of your upper and lower muscles. Squats are great for strengthening your core muscles and reducing the risk of injury while improving your body posture.
Take a wide stance and arms forward. Push your hip backward and stabilize the body by pushing your weight into the ground. Keep the knees in line or behind the tips of your toe.
Stand up straight and repeat the process 10 to 15 times.
5. Toe Point and Curls
Toe point and curls work on the muscles that support the arches of your foot. It builds up strength and improves flexibility to avoid toe cramps while working.
Sit straight while keeping your toes and feet flat on the floor. Lift the heel like you are tiptoeing and lower it down after 5 seconds. For toe curls, flatten your feet then curl the toes inwards and outwards.
Repeat these exercises about 5 to 10 times with each foot.
Top 5 Exercises for Physical Therapy at Home
Now, you can do some easy workouts for physical therapy at home, even if you’re busy! Keeping up with your exercise is crucial for improving physical and mental health.
Do you want to learn more about self-care during the lockdown? Check out more of our guides to learn all you can today!