5 Physiotherapy Treatments you can do at home

Want to look after your body like a physio?

Whether you’re currently having treatment and want to complement that work, or you just want to keep yourself in the best possible condition, here are five ways that you can proactively take care of yourself from the comfort of your own home.

1. Stretches

 Stretching a particular muscle or muscle group improves elasticity and allows you to use the muscle more effectively to build strength. Stretches are therefore very important for increasing your control, range of motion and flexibility. If you are exercising, make sure you stretch before and after to reduce your risk of injury and improve your recovery time.

2. Foam rollers

If you’ve developed stiff or tight muscles from exercising, using a foam roller can reduce soreness, release tightness or tension and decrease your recovery time. They can also be used to increase your core stability. You will need to hold your body above the roller, then slowly lower the area you want to target onto the roller. You can then roll gently backwards and forwards. It should cause mild discomfort, but don’t push it so far that it causes real pain as this could lead to injury.

3. Hydration

Water plays a pretty important role in your body, enabling you to regulate your body temperature, lubricating your joints, assisting your kidneys to remove toxins, and delivering nutrients to cells to give you energy. Drinking enough water is vital, especially before, during and after exercise.

4. Spikey massage balls

 These small spikey balls can help relieve trigger points, which are hyperirritable nodules (little knots) in muscles that can occur all over the body. They can be caused by injury, over-exercising, poor posture or joint problems. Pressing the ball into the area and making small movements with it helps to release the trigger point, and the spikes stimulate your circulation. Like foam rollers, it’s important not to push too hard on these areas, so take it easy and book an appointment with us if you suspect you need a helping (physio) hand!

5. Clean diet

What you eat has a huge impact on the wellbeing and performance of your body. A clean diet, one that avoids processed foods or those high in sugars or additives, is great for taking care of your physical health. For example, proteins support the building of bone, muscle and connective tissue; vitamin-rich fruit and vegetables support cell function; and omega-3 fatty acids help take care of your joints. When was the last time you took a good look at your weekly food intake to ensure you’re giving yourself a balanced meal each day? (Maybe now is the perfect time!)

Working from home can also be a challenge, you will want to ensure your home office is setup right to support you, read our article on how to setup your home office to support you. 

Want a more personalised plan for your physical wellbeing? Give us a call on  (08) 9203 7771, email info@ngp.net.au or book an appointment and let’s have a chat about approaches to support your particular needs.