Arthritis can cast a long shadow, limiting mobility and making everyday tasks feel like a battle. But there’s good news! Home Care Physiotherapy in Toronto suggests some exercises that can be a powerful in fighting stiffness and pain. These exercises, performed in the comfort of your own home, can help improve your range of motion, strengthen the muscles around your joints, and ultimately enhance your quality of life.
Before You Begin
- Listen to your body: It’s essential to start slow and gradually increase the exercises as your fitness improves. Pay attention to any pain signals and stop if you experience discomfort.
- Warm-up: Like any workout, it’s crucial to warm up your joints before exercising. Gentle movements like arm circles, leg swings, and light walking for 5-10 minutes will help prepare your body.
- Please consult your doctor: While these exercises are generally safe for most people with arthritis, it’s always suggested to consult your doctor. They can guide you before starting anything new. They can advise you on any modifications necessary for your specific condition.
Three in-home physiotherapy exercises for arthritis
1. Range-of-Motion Exercises
- Neck rolls: This exercise requires you to slowly roll your head in a circular motion, forward and backward, for 5-10 repetitions in each direction.
- Shoulder rolls: In shoulder rolls, you have to roll your shoulders forward and backward in circles for ten repetitions in each direction.
- Arm circles: Make small circles engaging your arms, forward and backward, for ten repetitions in each direction.
- Wrist circles: This Home Care Physiotherapy in Toronto requires you to gently rotate your wrists in a circular clockwise and counter-clockwise motion for ten repetitions in each direction.
- Ankle circles: Rotate your ankles in a circular motion, clockwise and counter-clockwise, for ten repetitions in each direction.
2. Strengthening Exercises:
- Isometric quadriceps: Don’t be intimidated by the name. In this in-home physiotherapy in Toronto exercise, just sit in a chair and tighten the muscles in your thighs for a count of 5. After that, relax. Repeat ten times.
- Calf raises: Stand on your tiptoes, hold for a count of 3, then lower your heels back down. Repeat 15 times.
- Wall squats: In wall squats you have to stand with your back against a wall and slowly slide down into a squat position, holding for a count of 10. Gradually return to standing. Repeat ten times.
- Bicep curls: Using light weights (water bottles can work!), bend your elbows to curl the weights towards your shoulders. Slowly lower them back down and repeat this motion 12 times for each arm.
3. Flexibility Exercises
- Hamstring stretch: Stretch your hamstrings by sitting on the floor with one leg extended while the other is bent, reaching towards your toes. Hold for 30 seconds before switching legs and repeating.
- Quad stretch: Quad stretch requires you to stand on one leg and pulling your other foot up behind you. Grab your toes or ankles and gently pull them towards your buttocks. Hold for 30 seconds before switching.
- Chest stretch: Standing in a doorway and placing your forearms on either side of the frame helps you stretch your chest. Hold for 30 seconds.
Conclusion
Incorporating this Home Care Physiotherapy in Toronto exercises into your daily routine can significantly improve your management of arthritis. At Core Physical Care, we are dedicated to providing the utmost care with our in-home physiotherapy program. Contact us now to be free from your pain!
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