Type of Physiotherapy Exercise

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Type of Physiotherapy Exercise, 1.Stretching Exercise: 2. Strengthening Exercise: Physiotherapy for Neck: Physiotherapy for Knee Pain: Physiotherapy for Shoulder Pain: Breathing Exercises: Relaxation Exercises:

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World Physiotherapy Day- 8 th Sept-2018 Type of Physiotherapy Exercise Physiotherapy for Hips: 1. Stretching Exercise: • Bring both knees towards the chest and grasp the thighs firmly until the stretch sensation is felt in the back hip region. Repeat this exercise. • Stand with the hip extended and knee bend and grasp the ankle. Maintain the position and not let the back arch or side bend during the stretch.

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2. Strengthening Exercise: • Lift one leg to 45 degrees. Hold for 5 seconds and then down. Repeat with another leg. • Lie on the side and lift the leg up the couch. You can bend the bottom leg. Hold for 5 seconds. Repeat on the other side.

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• Try to squeeze the buttocks together. Hold for 5 seconds and release it. You can do this exercise in standing or lying position. Physiotherapy for Neck: • Sit in a comfortable position. Keep both hands on the forehead and press the forehead in front into the palms while not moving the head. The position of the head should be neutral. • Sit in a comfortable position. Press one hand against the side of the head and attempt to side bend as if trying to bring the ear towards the shoulder but not allowing the head to move. Repeat on the other side. • Sit in comfortable position and bring both hands at the back of the head near the top of the head. Press the back of the head into both hands without moving the head.

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1. Chin Tuck in Exercise: This can be done in sitting and standing position try to draw your chin straight back in towards the neck. Hold this position for 5 seconds and repeat it 10 times twice a day. 2. Self Stretching Exercise:

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Try to touch the head to left shoulder and with the left hands try to force the head further feeling the stretch. Repeat on another side. Physiotherapy for Knee Pain: • Keep a towel roll under your knee and try to press the knee for 5 seconds and repeat it 10 times.

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• Keep a towel roll under your heels and try to press the heel for 5 seconds and repeat it 10 times. • Keep a towel roll in between knees and try to press the towel. Count for 5 seconds and repeat it 10 times.

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• In a sitting position try to extend the knees and hold for 5 seconds and repeat it 10 times. You can progress this by holding the knee at the different angle. Physiotherapy for Shoulder Pain: 1. Exercises to Increase Joint Motion:

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These exercises help in certain conditions like frozen shoulder or post fracture stiffness. This includes Wand Exercises – lie on the table. Hold a bar and move the arms up. Perform these exercises in standing position. Stand with bar. Try to move hand apart from the body. 3. Pendulum Exercise.

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Standing with trunk bend at the hip 90 degrees. The arms hang loosely downwards. A pendulum trunk or swinging motion of the arm is initiated by having the patient move the trunk slightly back or forth. 3. Gear Shift Exercise: Sitting with the involved arm at the side holding a cane or wand with the tip resting on the floor to support the weight of the arm. The patient is instructed to move the pole forward backward and diagonally 4. Stretching Exercise:

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• This exercise can be performed in either sitting or standing position bring right arm close to the left shoulder and apply over pressure to right arm by pulling the arm towards the chest. Repeat with another arm. • Stand with your back to the table both hands grasping the edge with the fingers facing forward try to squat while letting the elbows bend.

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• Stand facing a corner or open door with arms in a reverse T or V against the wall lean the entire body forward from the ankles the degree of stretch can be adjusted by the amount of forward movement. Exercises are very important part of life. One should do regular exercises under proper guidance. Take all the safety measures. Increase the intensity of these exercises under the proper guidance of physiotherapist. Breathing Exercises: Try to get in a comfortable position. Then inhale through the nose and exhale through the mouth as if blowing the candle.

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Relaxation Exercises: Various exercises like deep breathing exercises meditation pranayama tai chi and others help relax the body and mind. Balancing Exercise:

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To maintain the balance of the body. This helps in preventing falls. This includes – standing with eyes closed standing with a narrow base of support standing on one leg standing on one leg with eyes closed and exercises using wobble board with the help of a physiotherapist. Other exercises like standing with joining tip of the toe and heel. Primus International Super Speciality Hospital Visit here: www.primushospitalnigeria.com Call Us Today +234-8127777751-52 Email us: infoprimushospital.com Karu Extension Abuja Nigeria-90002

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