Easy Physical Therapy Exercises for Strength Training at Home
, by OrthOut Writer, 7 min reading time
Maintaining physical strength is essential for your overall health and can also help with injury prevention and recovery. Learn some easy physical therapy exercises for strength training at home with this step-by-step guide!
Maintaining physical strength is essential for your overall health and well-being. Incorporating strengthening exercises into your wellness routine can also help with injury prevention and recovery. In this blog, we list easy physical therapy exercises for strength training at home and explain how to maximize the benefits of each one.
Bicep Curls with Soft Weights
Your biceps are the muscles that make up the front of your upper arms. Bicep curls with soft weights are a good low-impact exercise that can help rebuild and strengthen arm muscles without putting too much stress on your joints. Soft weights come in different color-coded weight levels, allowing you to adjust the resistance based on your specific goals.
How to do bicep curls with soft weights
- Stand tall, feet shoulder-width apart, back straight, and core engaged.
- Hold a soft weight in each hand, palms facing forward, arms relaxed at sides.
- Curl weights upwards towards shoulders, bending only at elbows.
- Once the weights reach your shoulders, pause for a second, then lower the weights back down to the starting position in a slow and controlled manner.
- Perform 10-15 repetitions for 2-3 sets
Strengthening your biceps muscles can be helpful for improving grip strength, supporting everyday activities, and aiding in recovery from injuries.
Wrist and Forearm Exercises with FlexBar
The forearm muscles that bend and straighten your wrist (flexors and extensors) are essential for activities like climbing, tennis, and weightlifting, as well as everyday tasks like opening jars. The Theraband FlexBar is an easy to use and portable piece of physical therapy equipment that comes in different color-coded resistance levels.
This allows you to easily adjust the difficulty by choosing a lighter or heavier FlexBar, providing gentle way to improve grip strength and forearm endurance.
How to do forearm exercises with a FlexBar
- Hold the bottom of the FlexBar with one hand.
- Grip the top end with the other hand facing away from you.
- Twist the top end of the bar, while stabilizing the bottom with your other hand.
- Hold both wrists steady and extend both elbows out in front of you.
- Slowly release tension in the twisted hand, while stabilizing the bar in the other hand.
- Repeat 10-15 times.
The flexibility of the FlexBar provides variable resistance throughout the movement, making it a great tool for rehabilitation and strength training. For the best results, start with the bar with the least resistance (red) and progress to harder colors as your strength increases.
Forward Flexion Exercises with a Shoulder Pulley
Shoulder flexion is when you move your shoulder joint to lift your arm up in front of you, like reaching for something on a high shelf. It's a key movement for many daily activities, like combing your hair, putting on a shirt, or washing your face.
Forward flexion exercises with a shoulder pulley is a safe and effective exercise for improving your shoulder's range of motion and strength training.
How to do forward flexion exercises with a shoulder pulley
- Attach the shoulder pulley to a sturdy doorframe.
- Sit in a chair facing the door with your back straight and hold a handle in each hand.
- Slowly pull one handle down, raising your opposite arm forward and upward until you feel a gentle stretch.
- Hold for a few seconds, then slowly lower your arm back down in a controlled manner.
- Repeat 10-12 times per arm for 2-3 sets.
This exercise helps strengthen the muscles responsible for shoulder flexion. The pulley system provides just the right amount of assistance, allowing you to work on your shoulder strength without putting excessive strain on the joint. This exercise can also help to improve blood flow to the shoulder area, promoting healing and reducing pain.
Resistance Band Squats
Resistance band squats are a good physical therapy exercise because they can be easily modified to fit your individual needs. You can adjust the difficulty of the exercise by choosing a thicker band for more resistance or a thinner band for less. The resistance band adds a bit of challenge to the squat, helping to strengthen your core, quadriceps, hamstrings, and glutes.
How to do a squat with resistance bands
- Loop a resistance band around your thighs, just above your knees.
- Stand with feet shoulder-width apart, toes pointed slightly out, core engaged, back straight, head facing forward.
- Lower yourself into a squat as if you're going to sit in a chair, pushing your hips back.
- Breathe out as you squat down until your thighs are parallel to the ground, or as low as is comfortable.
- Breathe in as you rise, pushing through your heels to return to the starting position. Squeeze your glute muscles as you stand up completely.
- Repeat 10-12 times for 2-3 sets.
This is a great strength training exercise because it works multiple muscle groups at the same time. It also helps strengthen your legs for increased stability and mobility and improves core engagement for better posture.
Find the Best Physical Therapy Equipment for Your Needs Today
Strength training is important for ensuring proper injury rehabilitation and maintaining your overall health. With the right exercises and equipment, you can strengthen key muscle groups for improved comfort, mobility, and wellness.
Orthopedic Outfitters is your go-to source for the highest quality physical therapy products. We offer a broad selection of tools from the best-selling brands. Get the most from your strength training journey and browse our physical therapy equipment today.
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The information provided here is not meant to substitute any professional medical advice, treatment, or diagnosis. Always consult with your doctor before beginning any new exercise routines.