Physiotherapy exercises to do at home are great for minor muscle injuries. The most commonly injured body parts are the knee and back, so you should focus on them. You can consult physiotherapy doctor in Bowmanville, if you are suffering from more pain. Please visit http://www.spinewise.ca/physiotherapy/ to see physiotherapy in Bowmanville for your foot, knee, back, shoulder and neck. You will also find more advice about the types of pain.
Physiotherapy exercises for your back:
1. Lie on your back, both knees bent (feet flat on floor). Tilt hips backward and slightly arch your back. The first movement leads to the second, don’t force the arching. Relax, then tilt hips forward, keeping your bottom on the floor. Your lower back will push into the floor.
2. Bend your left knee up towards your chest, holding your thigh or the top of the knee. Hold the stretch for 10 seconds, slowly relax. Repeat with right knee.
3. Lie on your front, chin resting on the floor. Bend your arms with hands resting beside your head, palms on the floor and elbows tucked in to your body. Look straight ahead and slowly lift your head up, keep your hips on the floor so that your back arches. Let your arms take the weight. Relax back down slowly.
4. Stand up, arms by your side. Bend down to the right, sliding your right hand down your leg. Come back up slowly and relax. Repeat on your left side.