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Try these home exercises out ....

Here are some simple exercise movements that you can do in the comfort of your own home. These will help with aches and pains and increase your flexibility and range of movement. Do them thoughtfully, connecting your mind to the muscle or the joint you are working on. Keep your movements smooth and slow, don’t jerk or strain to complete the exercise.


Please note - If you feel discomfort or unwell at any point, stop the exercise immediately and consult medical services.


Backs first!


Back pain is something we see a lot. These exercises will give your back a good stretch and reduce stiffness and tension.


1. Lie down flat (on the floor or an exercise mat), keeping both legs straight. Slowly bring one of your knees up towards your chest. When your knee is as close to your chest as possible (without discomfort) hold the position for a few seconds. Keep your breathing slow and steady. Think about the vertebrae in your back being gently stretched. Release your knee and lower slowly down to the straight leg position. Repeat with the other leg. Do the movement five times on each leg.


2. Lie down flat (on the floor or an exercise mat) with your knees bent and your feet flat. Place your arms out straight (at right angles to your body). Roll your knees slowly to one side and let them rest as close to the floor as you are able. Turn your head SLOWLY to the opposite side. Enjoy the feeling of this twisting stretch. Hold for 30 seconds. Repeat on the other side.


Treats for feet


Our feet work hard and are often overlooked. Give them a workout and feel the benefits.

First of all, take of your shoes and socks and sit on a chair.


1. Crunch up your toes as much as you can, hold tightly for five seconds and then stretch them out as much as you are able. Think about each toe in turn, concentrate on the feelings within each toe, rather than just as one foot.


2. Pick up a pencil from the floor using just your toes.


3. Point your toes and make small circles in the air. Focus on the ankle joint, make the movement smooth and controlled. Do ten clockwise and ten anti-clockwise. Swap feet and repeat.


4. Stand up and slowly raise up onto your tip toes. Do this as slowly as you are able. Then slowly come down to flat feet. Repeat five times.


Chest and shoulders - lets release some tension


These areas can hold a lot of strain and its important to give them a good stretch on a regular basis.


1. Stand up straight inside a doorway frame. With your shoulders and upper arms parallel to the floor, place your forearms against the door frame. Take one leg forward till you feel a stretch around your chest area. Feel your chest area open up. Breathe. Important - keep this stretch to a comfortable level only. Hold for ten seconds. Repeat.


2. Stand up straight with your shoulders relaxed and down. Pull your shoulder blades back and draw them together. Feel the stretch between your shoulder blades, it will feel like a squeeze. Important - keep this stretch to a comfortable level only. Hold for a few seconds and release. Repeat five times.


We really hope you find these useful. We will be back soon with more exercises for you to try. Have a nice day!

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Nordic Rehab Ltd.
81 Lyndon Road, Solihull,

West Midlands B92 7RF
 

Registered in England and Wales. No. 06905575

 

Phone: +44 121 247 6181

Email: contact@nordicrehab.co.uk