At Premier Pain Clinic, we understand that effective rehabilitation requires targeted exercises to restore strength, flexibility, and mobility. Incorporating the right stretches and strengthening exercises into your routine can significantly aid in your recovery process. Here’s a guide to some essential exercises you can try, always starting slowly and easing off if you experience any pain.
Recommended Exercises for Rehabilitation
1. Hamstring Stretch in a Doorway
How to Do It: Sit on the floor close to a doorway and stretch your affected leg first. Lie down with your other leg through the doorway. Slide your affected leg up the wall to straighten your knee without pointing your toes. You should feel a gentle stretch down the back of your leg.
Hold the stretch for 1 minute, gradually increasing to 6 minutes over time. Repeat 2 to 4 times.
Alternative Method: Lie on your back, bend the knee of your affected leg, and loop a towel under the ball and toes of that foot. Straighten your knee as you raise the foot into the air, pulling gently on the towel. Hold for 15 to 30 seconds or up to 1 minute. Repeat 2 to 4 times.
2. Hip Abduction (Lying on Side)
How to Do It: Lie on your side with your affected leg on top. Keep your knee straight and leg aligned with your body. Lift your affected leg straight up towards the ceiling, about 12 inches off the floor. Hold for 6 seconds, then slowly lower your leg.
Repeat 8 to 12 times.
Switch sides and repeat with the other leg.
3. Clamshell for Hip Problems
How to Do It: Lie on your side with your affected leg on top and your head propped on a pillow. Keep your feet and knees together and bent. Raise your top knee while keeping your feet together, opening your legs like a clamshell.
Hold for 6 seconds, then lower your knee. Repeat 8 to 12 times.
Switch sides and repeat with the other leg.
4. Quad Stretch (Standing)
How to Do It: Stand while holding onto a chair or counter, or lie on your stomach or side. Bend the knee of the leg you want to stretch and grab the front of your foot with the same-side hand. Keep your knees together and pull your foot towards your buttock.
Hold for 15 to 30 seconds. Repeat 2 to 4 times for each leg.
5. Piriformis Stretch (From Legs Straight)
How to Do It: Lie on your back with your legs straight. Lift your affected leg and bend your knee, gently pulling it towards the opposite shoulder with your opposite hand. You should feel a stretch in your buttock and hip.
Hold for 15 to 30 seconds. Repeat 2 to 4 times.
Switch legs and repeat.
6. Double Knee-to-Chest Stretch
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Bring your knees to your chest and hold them with your hands, or hold at the fronts of your shins or behind your thighs.
Keep your lower back pressed to the floor. Hold for 15 to 30 seconds, then relax and lower your knees. Repeat 2 to 4 times.
Personalized Rehabilitation Support at Premier Pain Clinic
At Premier Pain Clinic, we offer personalized rehabilitation plans to address your specific needs. Our team will guide you on when to start these exercises and which ones are best suited for your recovery.
Book a Consultation Today
Ready to enhance your recovery? Book a consultation with Premier Pain Clinic today. Our experts are here to provide you with personalized care and support for effective rehabilitation.
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