5 Simple Physiotherapy Exercises You Can Do at Home

Physiotherapy is essential for maintaining strength, mobility, and flexibility, especially when recovering from an injury or managing a chronic condition. While working with a professional physiotherapist is key to tailoring your exercises to your unique needs, there are some simple exercises you can do at home to stay active. These exercises are gentle but effective, and you don’t need any special equipment to get started!

1. Ankle Pumps 

   Great for: Improving blood circulation and flexibility in the ankle joints.

• How to do it:
  • Sit or lie down with your legs stretched out.
  • Point your toes towards your head, then point them away from you.
  • Repeat this motion 10-15 times for each foot.

This simple exercise helps reduce swelling and improves blood flow, especially after surgery or injury.

2. Seated Marching 

   Great for: Strengthening hip flexors and improving leg mobility.

• How to do it:
  • Sit in a chair with your feet flat on the floor.
  • Slowly lift one knee toward your chest as if you're marching in place, then lower it.
  • Alternate legs, repeating 10-15 times on each side.

Seated marching helps build strength and coordination, making it excellent for seniors or individuals with limited mobility.

3. Wall Push-Ups 

   Great for: Strengthening the arms, shoulders, and chest.

• How to do it:
  • Stand facing a wall at arm’s length.
  • Place your hands on the wall at shoulder height, then bend your elbows and lean toward the wall.
  • Push back to the starting position.
  • Repeat 10-15 times.

This is a low-impact variation of push-ups that reduces strain on the joints while still working the upper body muscles.

4. Pelvic Tilts 

   Great for: Strengthening the core and lower back muscles.

• How to do it:
  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your stomach muscles and gently tilt your pelvis upward, flattening your lower back against the floor.
  • Hold for a few seconds, then relax.
  • Repeat 10-15 times.

Pelvic tilts are great for reducing lower back pain and improving core stability.

5. Standing Heel Raises 

   Great for: Strengthening the calves and improving balance.

• How to do it:
  • Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed.
  • Slowly rise onto your toes, lifting your heels off the ground.
  • Hold for a moment, then slowly lower back down.
  • Repeat 10-15 times.

Heel raises help build strength in your calf muscles and can improve your balance and stability, reducing the risk of falls.

Why Regular Physiotherapy Exercises Matter

Doing these simple exercises regularly can help you maintain mobility, flexibility, and strength—key factors for overall well-being. While these exercises are easy to do at home, always consult your physiotherapist to ensure they’re suitable for your specific condition.

If you're looking for personalised physiotherapy services, Health Next Door offers mobile physiotherapy, bringing expert care right to your doorstep. The first session is free for all NDIS & HCP Clients!