When you have suffered an injury or have gone through a surgery that limits your physical movement, you will need a trained physiotherapist to help you return to your previous level of activity. Your physiotherapist will prescribe treatments and exercises specific to your condition to help you regain maximum function and movement. To get the best results as fast as possible, you may need to incorporate physio exercises at home to complement the exercises done at the hospital's rehab centre. But is it possible to do your own physio exercises at home, especially if you don't have free weights or fancy machines to help stretch and strengthen your body?
Before you try any of these suggestions, it is important that you speak with a physiotherapist to make sure that they are suitable for your condition.
If you are working with your physiotherapist to strengthen a weakened grip due to conditions like rheumatoid arthritis or carpal tunnel syndrome, you can use a hand towel you have at home to help the muscles around the wrists and hands.
Keeping your finger muscles strong can help keep your hands functioning properly. You can do this with exercises using a rubber band. Experiment with different sizes and thickness of a few rubber bands until you get the tension right for each exercise.
Strengthen your wrist or elbow at home with a 500ml bottle. Fill the bottle with water to give it some weight, which is necessary for this exercise. You can increase the intensity of the exercise by placing your grip away from you for as far as you can go.
Your physiotherapist will have prescribed certain exercises to stretch your shoulder and you will need to do these exercises regularly at home so that the loosening starts to take effect. One such exercise is the internal rotation stretch, which you can do with a towel.
If you've had surgery on your knee or hip, or have knee pain, you need to strengthen the muscles around the knee to restore function. You will need to work on the quadricep muscles that cross the knee joint and help straighten it. This can be done with a short arc quad exercise using a bath towel or a bolster to support the back of your knee.