If you are suffering from inflammation, there are some exercises that your physical therapist may recommend. These exercises can help reduce inflammation and improve your overall health. We will discuss five of the most common exercises used to treat inflammation. We will also provide tips on how to perform these exercises correctly.
1. Wall Sit
The first exercise is called the wall sit. To do this exercise, you must find a wall you can lean against. Next, place your feet about shoulder-width apart and slowly slide your back down the wall until your knees are bent at a 90-degree angle. Ensure that your knees are directly over your ankles and that your hips align with your knees. Hold this position for 30 seconds and then slowly stand back up.
Doing this exercise can help to improve your range of motion and reduce inflammation in the joints. However, if you have any pain while doing this exercise, stop immediately and consult with your physical therapist. To make this exercise more challenging, try holding a dumbbell or weight in each hand while you perform the wall sit.
2. Hamstring Stretch
The second exercise is a hamstring stretch. You must lie on your back with your legs straight to do this stretch. Place a towel around your foot and slowly pull your leg towards your chest. Hold this position for 30 seconds and then repeat with the other leg. This exercise can help improve hamstrings’ flexibility and reduce joints’ inflammation.
To make this exercise more challenging, try holding a dumbbell or weight in each hand while you perform the hamstring stretch.
3. Knee to Chest
The third exercise is called the knee to chest. To do this exercise, you must lie on your back with your legs straight. Then, slowly bring one knee up towards your chest and grab it with both hands. Hold this position for 30 seconds and then repeat with the other leg. The knee-to-chest exercise can help improve the hips’ flexibility and reduce inflammation in the joints.
To make this exercise more challenging, try holding a dumbbell or weight in each hand while you perform the knee to chest stretch.
4. Leg Lifts
The fourth exercise is called leg lifts. To do this exercise, you must lie on your back with your legs straight. Slowly lift one leg in the air and hold it for 30 seconds. Repeat with the other leg. This exercise can improve the flexibility in the hips and reduce inflammation in the joints.
5. Gluteal Stretch
The fifth and final exercise is called the gluteal stretch. You must lie on your back with your legs straight to do this stretch. Place a towel around your foot and slowly pull your leg towards your chest. Hold this position for 30 seconds and then repeat with the other leg.
If you are suffering from inflammation, these exercises may be able to help you find relief. Be sure to consult with your physical therapist before beginning any new exercise routine. They can help create a customized plan specifically designed for your needs. With their guidance, you can safely and effectively reduce inflammation and improve your overall health.