Healing from an injury or surgery is often challenging, but the appropriate exercises will result in faster body recovery. A physiotherapy and rehab clinic in Brampton offers the guidance you need, allowing you to perform safe exercises to improve strength, enhance mobility, and promote recovery. The 12 recovery exercises mentioned below can be a turning point if performed under the supervision of experts like physiotherapists in Brampton.
Why Do Recovery Exercises Matter
Recovery exercises are a way the body can regain its lost strength and flexibility. They facilitate the blood flow to the body, help get rid of stiffness, and also prevent the chances of injuries happening again. At a physiotherapy and rehab clinic in Brampton, the staff comes up with customized plans solely for each patient to assist them in the recovery process that is both safe and effective. These exercises become even more significant in post-surgery physiotherapy, as the patients can achieve better movement and less pain through working out.
Upper Body Exercises
- Shoulder Shrugs
Pull your shoulders up as close to your ears as possible, hold for a few seconds, and let go. The practice will remove the tension from your shoulders and neck. Do 15-20 repetitions.
- Arm Circles
Extend your arms and move them in small circles. Through this, you increase the range of movement in your shoulders, and the exercise is just right for physiotherapy and recovery. In each direction, 10 circles.
- Wall Push-Ups
Stand towards a wall, touch it, and perform gentle push-ups. It is a good way to strengthen your arms and chest without discomfort. Try to complete 10-12 repetitions.
- Wrist Rotations
Turn your wrists in circles to enhance flexibility. It is only for people who are recovering from wrist injuries. Do 15 rotations per wrist.
Core and Back Exercises
- Pelvic Tilts
Get on your back with knees bent. Using your stomach, tighten your breath and tilt your pelvis upwards. Support for 5 seconds and let go. This is a good way to strengthen your core. Do 10 repetitions.
- Seated Back Stretch
Sit on a chair, tilt down gently, and extend your back. The method reduces muscle stiffness in the lower back area and is relatively standard in post-surgical physiotherapy: 15-second hold and three reps.
- Cat-Cow Stretch
Brace your hands and knees, round up your back (like a cat), and then arch it down (like a cow). It enhances spine flexibility. Do 8-10 cycles of the movement.
- Bridge Exercise
Lie on your back with your knees bent. Elevate your hips to the ceiling and keep them there for a few seconds. It is the best way to activate your lower back and abdominal muscles. 10 reps.
Lower Body Exercises
- Ankle Pumps
Point your toes up and down while sitting or lying down. This encourages good blood flow in the legs and helps with swelling. 15-20 pumps per foot are recommended.
- Seated Leg Extensions
Sit on a chair and straighten one leg at a time. This exercise works your thigh muscles and is widely used in physiotherapy in Brampton. Twelve repetitions for each leg are advised.
- Heel Raises
Stand and slowly lift your heels off the ground, then lower them. This works your calves and improves your balance. Fifteen repetitions should be the target.
- Mini Squats
Start with your feet shoulder-width apart, slightly bend your knees, and rise to the starting position. This is an easy and safe method to build up leg strength gradually. 10-12 repetitions are recommended.
Final thoughts
Always seek approval from a professional at a physiotherapy and rehab clinic in Brampton before you perform these exercises. They will decide whether the exercises suit your condition, especially post-surgical physiotherapy. Start slowly and follow your physiotherapist’s instructions. These exercises, if performed regularly, can be the source of your faster recovery and return of strength.