Physio Rehab At Home Using Home Furniture

Have you ever wished you could continue your physiotherapy rehab exercises from the comfort of your own home, using your existing furniture? Physiotherapy is a crucial part of recovery for many individuals, but frequent visits to a professional clinic may not always be convenient.

Being able to do physio rehab at home using common household items can be a game-changer for those seeking to maintain their progress and avoid setbacks. With the right knowledge and guidance, you can utilise your home furniture to aid in your rehabilitation journey.

From simple stretches to advanced exercises, your furniture can be transformed into valuable tools to support your recovery and promote overall wellness. 

 

Common home furniture exercises for physio rehab

Physiotherapy at home using home furniture is an effective way to aid rehabilitation. It’s convenient, cost-effective, and can be very effective.

1. Strength Exercises

  • Chair squats: Use a sturdy chair to perform squats. Sit down slowly as if you’re going to sit, then push yourself back up to standing. You can hold cans of soup or water for added weight.

 

  • Couch lunges: Step forward with one leg in front of the couch, lowering your hips until your front knee is bent at a 90-degree angle and your back knee nearly touches the floor. Push back up to the starting position and repeat with the other leg.
  • Chair tricep dips: Sit on the edge of a stable chair with your hands shoulder-width apart on either side of you. Slide yourself forward off the chair and lower your body down until your elbows are bent at 90 degrees. Push back up to straighten your arms.

 

  • Stair step-ups: Stair steps are excellent for building leg strength and balance. Perform step-ups, lunges, or even try sitting on the edge and working on calf raises. Remember to use a railing for support if needed.

 

  • Wall squats: Stand with your back against a wall, feet shoulder-width apart. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold for a few seconds, then slowly slide back up.

 

  • Wall hip raises: Lie on your back, placing your feet 90 degrees against the wall. Push through the heels of your feet to raise your hips off the ground until your body forms a straight line from your shoulders to your knee. Squeeze your glutes at the top.

Physio Rehab At Home Using Home Furniture | Hub and Spoke Health

2. Balance exercises

  • Single-leg stands: Hold onto the back of a chair for support and stand on one leg for as long as you can comfortably. Repeat with the other leg.

 

  • Heel-toe walking: Walk in a straight line near a wall, placing your heel directly in front of the toes of your other foot. Use the wall as necessary.

 

3. Flexibility exercises

  • Couch hamstring stretch: Lie on your back with both legs extended. Loop a towel around the arch of one foot and gently pull it towards you until you feel a stretch in your hamstring. Hold for 30 seconds and repeat with the other leg.

 

  • Chest stretch in a doorway: Stand in a doorway and place your forearms on either side of the doorframe. Lean forward gently until you feel a stretch in your chest. Hold for 30 seconds.

 

  • Floor stretches: Use the floor for stretches targeting your back, legs, and core. Look up stretches like hamstring pulls, glute bridges, and cat-cows.

 

  • Quadriceps stretch with a chair: Stand holding onto a sturdy chair for balance. Pull one foot up behind you, grabbing your foot or ankle, to bring your heel closer to your glutes. Hold for 30 seconds and repeat on the other side.

 

  • Seated ankle mobility: Sit on a chair with your feet flat on the floor. Roll your ankles up and down 10 times in each direction.

 

Additional advice

  • Consult a physiotherapist before starting any program. 

When our physiotherapists visit your residence, we rapidly examine the layout and features of the room. We then provide specific tactics that are not just theoretically beneficial but also practical within your home.

We can assess your condition and design a safe and effective exercise plan using your home furniture that is doable and effective within your home’s constraints.

  • Listen to your body. Stop any exercise that causes pain and consult your physiotherapist.

 

  • You can use pillows or cushions for added comfort or support during exercises.

 

  • Water bottles can be used as light weights for arm exercises.

 

  • Towels can be used for shoulder stretches. 

 

  • Start slowly and gradually increase the difficulty. It’s important to progress gradually to avoid injury.

 

  • Remember, safety is paramount. Be sure your furniture is sturdy and appropriate for the exercise. 

Physio Rehab At Home Using Home Furniture | Hub and Spoke Health

Final thoughts

Incorporating physio rehab exercises into your daily routine using home furniture is a convenient and cost-effective way to improve your mobility and strength.

By utilising items you already have in your home, you can easily maintain your progress and continue on the path to recovery.

So, don’t wait any longer – start using your home furniture to enhance your physiotherapy at home today!

 

Book an appointment with us today! Our team of experts will lead you down the best treatment path for your recovery.



source https://hubandspoke.health/physio-rehab-at-home-using-home-furniture/

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