OSRPT: Improve Your Health and Fitness with Physical Therapy

4 EXERCISES FOR A HEALTHIER YOU

There are some simple exercises you can do on your own in order to complement your physical therapy plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch: Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch: Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch: Stand in a corner of the roomwith one foot in front of the other. Place your hands on the wall andmake sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch: Lie on your back with knees bent and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Physical therapy can help you reach the goals that you’ve been aiming for. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through physical therapy, don’t hesitate to contact OSRPT to find out how our services can benefit you!

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Success Story

BONUS EXERCISE

LUNGE Start by standing with feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Your back knee may bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the second toe and not pass the front of the foot.

"I am improving every time I have a PT session at OSR."

"I star ted Physical Therapy in September of 2020 and I could not even hold a glass of water. I was hunched over and could not stand up straight! The time I spent in PT at OSR has not only been remarkable, but I am 95% able to use my left arm and I am improving every time I have a PT session at OSR. The team along with Dr. Jarom are amazing to work with. Thank you, OSR!" - Ida

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