4 Physical Therapy Exercises You Can Do At Home

When it comes to at-home physical therapy, knowing how to take care of yourself can be a challenge. At Built 4 It Athletics, our mission is to provide you with the tools you need to succeed. No matter the challenges you face, no matter your goals, at-home physical therapy can make a world of difference. Here are four exercises you can do at home.

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Supine

First, start on your back with your palms facing up and your knees bent to a 90-degree angle. Your back should be flat as possible as you plant your feet firmly on the ground. In one motion, squeeze your glutes as you raise both legs until they are in line with your hips. Then lower both legs to the starting position and repeat for 20 repetitions.

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Wall Squat

It's easy to feel unsteady when you're stuck in a wheelchair and trying not to fall out of it. Hug your chest with both arms and use them as support while propping yourself up against a wall. Then lower yourself into a squatting position and rise back up. If you need to, hold onto a sturdy chair for support.

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Plank Walk

One of the best ways to improve core strength is by doing planks—and this exercise will work your arms and glutes while strengthening your core. Start in a prone position with both legs extended behind you and one arm in front of you with your palm flat on the ground. With your other arm in line with your chest and facing forward, raise yourself up and pull one knee towards your elbow. Alternate legs and arms as you go back and forth for 20 repetitions.

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Leg Lifts

If you need help with balance, this is the exercise for you. Lie down on your stomach with both arms at your sides and palms facing up. From here, lift your legs off the ground about 6 to 7 inches without bending them — and hold that position for six seconds before lowering both legs back down again. Repeat ten times.

In need of help with at-home physical therapy exercises? At Built 4 It Athletics, we’re here to help! Contact us today to learn more about how we can help and rest assured that you’re in good hands.