Hey there, beautiful souls! Today, let's dive into the world of injury rehabilitation and how we can maximise our recovery through the power of targeted exercises. We want to share some essential exercises that can help you heal and strengthen your body, allowing you to go beyond your injury and reach new heights of wellness. So, let's lace up our joggers and embark on this healing journey together!
Gentle Mobility Warm-Up:
Before we begin any exercise routine, it's crucial to warm up our bodies and awaken our muscles. Start with a gentle mobility warm-up to increase blood flow and loosen up stiff joints. Simple exercises like
neck rotations,
shoulder rolls,
hip circles,
ankle pumps.
These simple warm up moves can work wonders. Move intuitively and allow your body to guide you, listening to what it needs in the moment.
Core Stabilisation and flexibility routine
A strong core is the foundation of a healthy body, and it plays a significant role in injury prevention and recovery. Incorporate clams, femur arcs, book openings, quadruped twists and bird dogs into your movement. As shown on our video below:
Whilst on the surface these exercises seem simple, (and can be) when performed correctly they are great at engaging your deep core muscles when performed correctly. Remember, it's not about the number of reps; it's about the quality of your movement. Slow and steady focusing on maintaining proper form and breathing deeply throughout each exercise.
Joint Strengthening
Injury often weakens the surrounding muscles, leaving our joints vulnerable. To regain stability and strength, we can target specific joint areas.
For knee injuries, try:
Straight Leg Raises: Lie on your back with one leg straight and the other bent. Slowly lift the straight leg off the ground, keeping your knee extended, and hold it for a few seconds. Then, slowly lower it back down. Repeat this exercise for both legs.
Hamstring Curls: Stand behind a chair or hold onto a support for balance. Bend one knee, bringing your heel toward your buttocks while keeping your thigh stationary. Hold the position for a moment, then slowly lower your foot back to the ground. Repeat with the other leg.
Quadriceps Sets: Sit on the floor with your legs straight out in front of you. Contract your thigh muscles and push the back of your knee down into the floor, tightening your thigh. Hold for a few seconds, then release. Repeat for several repetitions.
Mini Squats: Stand with your feet shoulder-width apart, holding onto a sturdy object for support if needed. Slowly bend your knees, lowering your body into a squatting position, and then rise back up. Make sure your knees do not go past your toes during the movement.
Wall Slides: Stand with your back against a wall and feet shoulder-width apart.
Slide down the wall, bending your knees, until your knees are at a 45-degree angle. Hold this position for a few seconds, then slide back up. Repeat several times.
Step-Ups: Use a step or a sturdy platform. Step onto the platform with one leg, straighten your knee, and lift your body up onto the platform. Slowly lower yourself back down. Repeat with the other leg.
For back injuries, try:
Superman exercise: Lie on your stomach with arms extended in front of you and legs straight. Lift your arms, chest, and legs off the floor simultaneously, contracting your lower back muscles. Hold for a few seconds and then slowly lower back down. Repeat for several repetitions.
Partial crunches: Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest and tighten your abdominal muscles. Lift your shoulders off the floor, keeping your neck in alignment, and hold for a few seconds. Slowly lower your shoulders back down. Repeat for several repetitions.
Pelvic tilts: Lie on your back with knees bent, feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles, hold for a few seconds, and then release. Repeat for several repetitions.
These exercises can help gradually rebuild strength. As you progress, you can add resistance bands or weights to challenge your muscles further.
Balance and Proprioception
Injury can disrupt our body's balance and proprioception, which refers to our ability to sense the position and movement of our body. Restore these essential functions by incorporating exercises that challenge your balance, such as single-leg stands, heel-to-toe walks, and yoga poses like the tree pose or warrior. Pilates is also an excellent aide to rehabilitation. Embrace the wobbles and trust that each wave brings you one step closer to reclaiming your stability.
Flexibility and Stretching
Flexibility plays a crucial role in injury recovery and preventing future injuries. Include dynamic stretching exercises such as:
leg swings,
arm circles,
lunges with torso twists.
All of the above can help improve your range of motion. Additionally, add static stretches to your routine, holding each stretch for 20-30 seconds to gently lengthen and relax the muscles. Breathe deeply and surrender to the sensations in your body as you find your edge.
Remember, it's not a race!
Recovering from an injury is not just about healing the physical body; it's about nurturing your entire being. These essential exercises for injury rehabilitation are here to guide you on your journey toward holistic wellness. Remember, it's not a race, and progress may come in waves. Embrace both the triumphs and the setbacks, for they are all part of your healing story.
Pain is not a sign that you've taken a wrong turn or that you're doing life wrong. So, let your injury be your teacher, guiding you toward greater self-awareness, strength, and resilience. Trust in your body's wisdom and know that you have the power to maximise your recovery and go beyond what you once thought possible.
If you aren’t getting the progress that you were hoping for or the relief that you need, maybe osteopathy can assist. Why not see if one of our highly skilled, empathetic osteopaths can help you as you recover from your injury. Or, if you're keen to learn more exercises and health tips - subscribe to our newsletter.
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