What Can You Do for Strength and Flexibility?
The rehabilitation process is the treatment process applied for the physical recovery of people after injury, illness or surgical intervention for various reasons. Exercises play an important role in helping the recovery process in the rehabilitation process.
However, while the rehabilitation process is carried out in clinics, many people can continue the treatment process at home. Home rehabilitation exercises include exercises that people can do to contribute to the healing process.
In this article, you will learn about rehabilitation exercises at home. These exercises are designed for strengthening and flexibility and can aid the healing process. In addition, we will also touch on important points to consider when performing these exercises.
Strengthening Exercises
Strength exercises are designed to strengthen muscles and increase endurance. Strengthening exercises are also recommended to prevent muscle wasting and strength loss after injuries. Here are some strengthening exercises you can do at home:
Squat
Squat is an excellent exercise to strengthen your leg muscles. To do it, stand with your feet shoulder-width apart, bend your knees slightly, and push your hips back. Bend your knees and come down, then slowly go up.
Lunges
Lunges are a great exercise to strengthen and stabilize your leg muscles. To do it, step forward with one foot and bend the other knee slightly. Next, lean forward slowly and then slowly return to the starting position.
Plank
Plank is an excellent exercise to strengthen your abs and back muscles. . To do it, lie face down on a flat surface with your arms shoulder-width apart. Place your fingertips on the floor and place your arms on the floor with your elbows bent 90 degrees. Tighten your abs and stay in this position so that your body forms a straight line.
Push-up
Push-up strengthens your chest muscles, arm muscles and s� It is an excellent exercise to strengthen your back muscles. To do it, lower your face down with your hands shoulder-width apart, then step back up.
Flexibility Exercises:
Flexibility exercises, stretching muscles and increasing range of motion is designed for. Flexibility exercises can help prevent injuries and aid the healing process. Here are some flexibility exercises you can do at home:
Hamstring Stretch
This is an excellent exercise for stretching your hamstring muscles. To do it, lie on your back and lift one leg up. Grab this leg and slowly lower the opposite leg straight down to the floor. Hold this position for 15-30 seconds and then stretch the other leg.
Quad Stretch
To stretch your quads, lean against a wall or hold on to the edge of a chair. Bend one leg and pull your ankle towards your butt. Hold this position for 15-30 seconds and then stretch the other leg.
Shoulder Stretch
To stretch your shoulder muscles, grab one arm from the other arm and slowly lift the other arm. pass it behind your shoulder. Hold this position for 15-30 seconds and then stretch your other arm.
Neck Stretch
To stretch your neck muscles, tilt your head slowly to one side and bring your ear closer to your shoulder. . Hold this position for 15-30 seconds and then stretch to the other side.
Points to Consider
Some important points to consider when doing rehabilitation exercises at home has. These points include:
Expert support: If your injury or illness is serious, it is recommended that you speak to a specialist first. The expert recommends you the right exercises and can make the process more effective.
Don't overdo the exercises: Avoid overdoing your exercises. Do the exercises slowly and with control, and work the muscles slowly and steadily without hurting yourself.
Warm up and cool down: Before and after your workouts Then do warm-up and cool-down exercises. This will help you prepare the muscles and reduce the risk of injury.
Regular exercise: Exercise regularly is the most important factor for strengthening muscles and improving flexibility. By doing the exercises regularly, you can speed up your recovery and protect your health.
Conclusion
Rehabilitation exercises at home, strengthening muscles, increasing flexibility and preventing injuries It's the perfect way to. You can start with the above exercises and make the process more effective by getting expert support. Exercising regularly is the foundation of a healthy lifestyle, and you can achieve this goal with exercises you can do at home.
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