Whether you’re recovering from an injury or just looking to improve your overall physical health, incorporating physio exercises into your routine can be a great way to achieve your goals. And the good news is that you don’t need to go to a physical therapist to do them! There are numerous exercises you can do to help improve your mobility, health and fitness. Here are the top 10 physio exercises you can practice at home to help improve your movement and strength.
1. Wall Slides
Wall slides are a great exercise for improving your posture and strengthening your upper back muscles. To do them, stand with your back against a wall and slowly slide your arms up and down the wall, keeping your elbows and wrists in contact with the wall the entire time. Start with 2-3 sets of 10 repetitions and gradually increase as you get stronger.
2. Glute Bridges
Glute bridges are a simple but effective exercise for strengthening your glutes and lower back. Lie on your back with your knees bent and feet flat on the ground. Slowly raise your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat for 2-3 sets of 10-12 repetitions.
3. Clamshells
Clamshells are another great exercise for targeting your glutes. Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee up as high as you can without rotating your hips. Lower back down and repeat for 2-3 sets of 10-12 repetitions on each side.
4. Bird Dogs
Bird dogs are a great exercise for improving your balance and stability while also strengthening your core muscles. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg out straight, then bring them back in and switch to the opposite arm and leg. Repeat for 2-3 sets of 10-12 repetitions on each side.
5. Planks
Planks are a great exercise for strengthening your core muscles, including your abs, back, and hips. Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to heels. Hold for as long as you can, then rest and repeat for 2-3 sets.
6. Squats
Squats are a great exercise for strengthening your lower body, including your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and slowly lower your body down as if you were sitting back into a chair. Keep your weight in your heels and your knees over your toes. Return to standing and repeat for 2-3 sets of 10-12 repetitions.
7. Lunges
Lunges are another great lower body exercise that can help strengthen your quads, hamstrings, and glutes. Start in a standing position with your feet shoulder-width apart. Step forward with your right foot, lowering your body down until your right knee is at a 90-degree angle. Push back up to standing and repeat on the other side. Repeat for 2-3 sets of 10-12 repetitions on each side.
8. Calf Raises
Calf raises are a great exercise for strengthening your calves, which can be important for maintaining good balance and stability. Stand with your feet shoulder-width apart and slowly raise up onto the balls of your feet. Hold for a few seconds, then lower back down. Repeat for 2-3 sets of 10-12 repetitions.
9. Shoulder Blade Squeezes
Shoulder blade squeezes are a simple exercise for improving your posture and strengthening your upper back muscles. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together as if you were trying to hold a pencil between them, then release. Repeat for 2-3 sets of 10-12 repetitions.
10. Wrist Curls
The last exercises in our top 10 physio exercises are wrist curls. Wrist curls are a great exercise for strengthening your wrists and forearms, which can be important for activities like typing or playing sports. Sit on a chair with your forearm resting on a table or bench, palm facing up. Hold a weight in your hand and slowly raise and lower your hand, keeping your forearm stationary. Repeat for 2-3 sets of 10-12 repetitions on each arm.
And there you have it. The top 10 physio exercises which will help you to feel looser, stronger and more mobile. Why not get started with them today?!
