Here are a few easy physiotherapy exercises for your back, neck, and feet that you can do at home to help yourself. You can also do these exercises in the comfort of your office during a break.
Back exercises will help you to keep your back firm and ease back pains
- Lie on your back with both of your legs straight. In this position, bring your left knee up close to your chest. Hold this position for 10 seconds. Return your leg to the straight position. Repeat with the right leg.
- Stand up with your arms on your side. Bend to the left side while slowly sliding your left hand down your left leg. Come back up slowly and relax. Repeat with the right side of your body.
Neck Exercises are great exercises. If your neck is strained from staring at a computer screen all day long. Do these exercises sitting up straight in your chair and do not slouch.
- Keep your eyes centered on one object directly in front of you, now slowly move your head back. You will now be looking at the roof. Keep your whole body still. Hold this position for 5 seconds and slowly return your head to the start position.
- Keep your eyes centered on one object directly in front of you, now slowly move your head down. You will now be looking at the floor. Keep your whole body still. Hold this position for 5 seconds and slowly return your head to the start position.
- Keep your eyes centered on one object directly in front of you, turn your head to the left, your vision should be in line with your left shoulder. Turn your head as far as you can and hold the position for 5 seconds. Slowly relax as you return your head to the start position.
Foot exercise can help reduce foot and ankle pain, reduce muscle soreness, improve overall foot health and keep you active. Do the following exercises barefoot
- Sit on a chair, raise your toes and curl them
- Pick up a small piece of cloth off the floor using your toes.
- Still in a sitting position, point your toes and circle your ankles in a slow counter and clockwise motion.
- Stand up from the sitting position and go on tip toe for 5 seconds.
If you get significant pain from doing all these, stop and seek Professional help from a Physiotherapist.