Top 12 Exercises for Home Physiotherapy After a Spinal Injury to Improve Range of Motion

Category: Health

Sustaining a spinal injury can be a life-altering experience that affects your mobility and overall quality of life. While professional medical guidance is essential for your recovery, home physiotherapy exercises can play a crucial role in improving range of motion and promoting healing. In this blog post, we will outline 15 effective exercises that can be performed at home after a spinal injury, with an emphasis on keywords such as physiotherapy at home and chiropractor. However, always consult with your healthcare provider or chiropractor before starting any exercise program to ensure it suits your specific condition. Neck Retractions: Start by sitting or standing with good posture. Gently tuck your chin in, bringing your head backward. Hold for a few seconds and repeat. Shoulder Rolls: Sit or stand with your arms relaxed at your sides. Slowly roll your shoulders forward and backward in a circular motion. Repeat for 10 to 15 repetitions. Thoracic Extension: Lie down on your back on a foam roller, positioning it under your upper back. Support your head with your hands, keeping your elbows bent. Allow your upper back to gently arch over the roller, promoting extension. Hold for 10 to 15 seconds, then repeat. Cat-Camel Stretch: Position yourself on all fours, with your hands beneath your shoulders and knees beneath your hips. Begin by arching your back upward like a cat, then let your back sway downward like a camel. Repeat this movement in a smooth, controlled manner. Seated Spinal Rotation: Sit on a chair with your feet flat on the floor. Slowly rotate your upper body to the right, using your hands on the chair for support. Hold for a few seconds, return to the center, and then rotate to the left. Repeat several times. Modified Child's Pose: Start on all fours, then sit back on your heels with your arms extended in front of you. Relax your forehead on the floor or on a cushion. Hold this gentle stretch for 30 seconds to 1 minute. Standing Hamstring Stretch: Stand next to a stable surface for support. Extend one leg forward, resting it on the surface at a comfortable height. Lean forward from your hips until you feel a gentle stretch in the back of your thigh. Hold for 20 to 30 seconds and switch legs. Standing Quadriceps Stretch: Hold onto a chair or wall for support. Bend one knee and bring your heel toward your buttocks, grasping your foot with your hand. Keep your knees close together and hold the stretch for 20 to 30 seconds. Repeat on the other side. Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Slowly raise your hips upward, squeezing your glutes. Hold for a few seconds and lower back down. Repeat for 10 to 15 repetitions. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tilting your pelvis upward. Hold for a few seconds, then release. Repeat for several reps. Seated Leg Raises: Sit on a chair with your back straight and feet flat on the floor. Slowly raise one leg straight out in front of you, hold for a moment, then lower it down. Repeat on the other leg and alternate for 10 to 15 repetitions. Ankle Pumps: While seated, move your ankles up and down, as if pressing the gas pedal of a car. Perform this exercise for 1 to 2 minutes to improve ankle mobility and For better pain relief and a more comprehensive approach to your spinal injury recovery, it is highly recommended to consult with a chiropractor and physiotherapist near you.