Why does physiotherapy work?
While many people confuse physiotherapy to be an alternative healing plan like chiropractic therapy or refer to it as a simple massaging technique, it is much more than that. It often involves the usage of therapeutic exercises and physical movements, which can improve your strength, endurance and work towards correcting your posture and mobilization. Physiotherapy, or kinesiotherapy, can work from the inside by solving the problem as well as strengthening the functioning of the entire limbic system.
Physiotherapy is also a two-way approach. While the doctor, on his or her part, prescribes exercises, the therapy takes time and you will have to do these exercises regularly to see the effect. A Danish study conducted on women suffering from osteoporosis found out that patients who underwent physiotherapy, along with regular medications, reported better quality of life in just 10 weeks, as compared to those who didn’t.
Here are 5 such exercises which can alleviate muscle pain and leg discomfort. These should be done for a minimum of 3-4 times every week, with up to 15 repetitions for each exercise. If at all you experience discomfort, seek help
1. SINGLE-LEG SQUATS
-Begin by standing upright on one leg.
-Push your hips backward like you’re going to sit down and bend your knee into a single leg squat position.
-Slowly return to the starting position.
-Make sure to keep your knee aligned with the center of your foot.
2. BRIDGE WITH BALL
-Lie down on your back with knees bent and a ball or pillow between them.
-Squeeze the glutes and contract the abdominals to lift the hips off the ground. As you lift, squeeze the ball between the legs.
-Hold on for a few seconds on top then release as you lower down.
3. SINGLE-LEG BRIDGE
-Lie down with knees bent about 90° with a weight on the hips for increased resistance.
-Lift one leg up and push the hips upward by squeezing the glutes and lower slowly.
-Make sure that you do not arch the lower back.
4. DOUBLE KNEE TO CHEST
-Start on your back with your legs outstretched. Bring both knees up together and place your hands below the knee area on the top of the shin.
-An alternative place for your hands is the back of the thighs. Slowly bring your knees toward your chest, hold for ten seconds, then go back to starting position.
5. KNEE FULL EXTENSION EXERCISE
-Start by sitting in a chair that is high enough so that the knees can bend to a ninety-degree angle. Slowly raise the leg until it is horizontal.
-Hold for five seconds, and slowly let it return to the ground. Repeat with the other leg. Try to do maximum repetitions.
