To all dedicated to personal vitality, As your licensed massage therapist, I’ve seen how movement and massage bring true healing. They help you reclaim your body and truly live your best life.
So if you’re looking to supplement your therapy sessions—and keep those muscles happy between visits—you’re in the right place!
Here are 5+ at-home physical therapy exercises that you absolutely must try!
1. The Glorious Glute Bridge
Ladies and gentlemen, it’s time to lift your spirits—and your glutes! The Glute Bridge is a game-changer for strengthening your posterior chain:
- How to Do It:
- Lie flat on your back, knees bent, feet hip-width apart, and flat on the floor.
- Engage your core, press through your heels, and lift your hips upward until your body forms a straight line from knees to shoulders.
- Squeeze those glutes at the top!
- Hold for a few seconds, lower, and repeat for 10-15 reps.
Why it’s great: You’ll feel your glutes working hard, your core tightening up, and your back getting more stable. All those benefits in one exercise!
2. Magical Cat-Cow Stretch
Let’s get things moving with the ever-popular Cat-Cow Stretch! These two helpers get your back ready and melt away any stiffness you’re feeling.
- How to Do It:
- Start on all fours with your wrists under your shoulders and knees under your hips.
- Inhale as you arch your back down and lift your head (Cow).
- Exhale and round your back, tucking your chin into your chest (Cat).
- Repeat for 30 seconds.
This movement gets your back feeling wonderfully smooth and loose. Plus, who doesn’t love a good cat reference, am I right?
3. The Classic Wall Sit
Want to feel the burn—without the weights? Enter the Wall Sit! This fantastic isometric exercise builds strength in your legs without a treadmill in sight.
- How to Do It:
- Stand with your back against a wall and slide down until your knees are at a 90-degree angle.
- Hold that position as long as you can—aim for 30 seconds to a minute.
- Don’t forget to breathe!
Power up your energy and train like a champion, then grab a picture that looks amazing on social media.
4. Superhero Bird-Dog
Combining strength and stability, the Bird-Dog exercise prepares you to tackle whatever life throws your way!
- How to Do It:
- Begin on all fours, just like in the Cat-Cow.
- Extend your right arm forward and your left leg backward, keeping your back straight.
- Hold for a few seconds before switching sides.
- Repeat for 10-15 reps on each side.
Balance out that body and channel your inner superhero while sculpting your core—it’s a total win!
5. Relaxing Reclined Spinal Twist
Now that we’ve conquered strength, it’s time to bring in some zen. For a body that bends easier and a back that feels lighter, the Reclined Spinal Twist is your friend.
- How to Do It:
- Lie on your back and hug one knee to your chest.
- Gently guide that knee across your body towards the floor while keeping your shoulders flat.
- Stretch your arms out to the sides and hold for 20-30 seconds.
- Switch sides and repeat.
Imagine your back receiving a tender, healing embrace. This exercise delivers that, acting as a truly important dose of comfort from your living room.
Bonus: Ankle Pumps
Wrapping things up, don’t forget your lower extremities! Ankle pumps are a simple yet effective exercise to improve circulation and strengthen your calves.
- How to Do It:
- Sit or lie down and flex your ankles by pointing your toes upward, then downward.
- Repeat for 15-20 reps.
Perfect for those days when you’re sitting at home binging on your favorite shows!
The Final Word
Voilà! You now have some exciting physical therapy exercises to enhance your home routine and complement the fabulous work of your massage therapists! Sticking with it consistently pays off. Plus, it’s always smart to change things up sometimes.