Basic Stretches and Mobility Exercises

The pandemic has taught us to appreciate things that we normally wouldn’t mind, for eg., a walk to the grocery shop or lunch with our colleagues. While there are many questions and worries in our mind about the future, we are at a place while we can do nothing but to wait for it to pass over.

With the lockdown in effect, boredom has become one of the negative psychological effects of the quarantine. But as law-abiding citizens and responsible human beings it is important to stay at home and help stop the spread of virus.

At Hamsa spine and brain rehab, we treat patients with severe disabilities, both physical and mental, in tandem with best orthopaedic surgeons. Here we give you some basic stretches and mobility exercises that you can do at your home to take care of your physical, mental, and spiritual well-being.

Calf Stretch

•         Stand with support of a table/chair
•           Place the edge of your foot over the wooden block/a step
•          Lower your heel to stretch your calf muscles

Quadriceps Stretch

•          Stand with the support of a table/chair
•          Bend your knee as much as you can with the help of your hand until you feel the stretch of the thigh muscles

Backward bending

•          Stand straight and place the hands over your hips
•          Now bend backward as much as you can and hold for a few seconds.

Forward Bending

•          Stand straight and place the hands over your hips
•          Now bend forward as much as you can and hold for a few seconds.

Left Turn

•          Stand straight and place your hands over the opposite shoulder
•          Rotate towards the left side

Right Turn

•         Stand straight and place your hands over the opposite shoulder
•         Rotate towards the right side

Side bend – Right

•          Stand straight and tilt your body towards the right side

Sides bend – Left

•          Stand straight and tilt your body towards the left side

Hamstring Stretch

•         Lie down straight on your back
•          Bend your hip and knee
•         Hold your thigh and straighten your leg as much as you can and feel the stretch behind your thigh

Also Read: The importance of Physiotherapy after Orthopedic surgeries

Gluteal Stretch

•          Lie down straight on your back
•         Bend one side hip and knee and cross your leg over the other leg
•          Press the bent leg over the knee towards you to feel the stretch of your lower back/gluteal muscle

Bridging

•         Lie down straight on your back
•         Raise your hip up and maintain the posture for 5-10 seconds before gently bringing it back.
•         Feel the tightness in the lower back and the gluteal muscles

Curls Up

•          Lie down straight on your back
•          Raise your head up, reach forward, and hold the posture for few seconds.

Hip Extension

•          Lie down on your stomach
•          Raise one leg up and lower it down
•          Repeat this for few times

Spine Extension

•         Lie down on your stomach.
•          Raise your head and shoulder up and then lower it down
•          Repeat it for few times

Child Pose / Name’s Pose

•         Kneel with your buttock touching your heel
•          Reach forward with your hands to feel your back stretch

Bird Dog

•          Kneel on your knees and hands
•          Raise one hand and opposite leg and hold the pose for few seconds
•          Repeat this exercise for the other side doing each 5-6 times.

Quarantine can be the time to focus on you and get yourself fit and healthy. Hope you find this useful. For more details visit us at www.hamsarehab.com

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