Injury Recovery and Rehab Exercises
Whether you are active, exercise regularly or if you are just getting started, it can be frustrating when you are limited to what you can do because of an injury. As a nursing and rehab center, we know just how hard it can be to find the right exercise for you. Follow some of these tips below to help recover faster.
A back injury recovery is crucial to your spinal health. The recovery process will help to strengthen your back so you can protect your spine. Try some core strengthening moves to help reduce chronic back pain.
- Pelvic Tilts: When lying flat on your back, have your knees bent and legs on the ground. Put your hands on your hip bones and very slowly, lift your pelvis toward and then away from your rib cage.
When suffering from a shoulder injury like tendonitis, it can be very chronic. Because most of the shoulder injuries occur from overuse, it is hard to do rehab right away after it happens. Once you are rested and your shoulder has had time to heal, you can begin using it again. Try an exercise to help get your muscles back to full strength like below.
- Crossover Arm Stretches: While standing straight with your shoulders relaxed, slowly pull one arm up and over straight across your chest. Hold and stretch for about 30 seconds and then repeat it for the other side as well.
Leg injuries like a torn hamstring can be incredibly painful and limit you from doing a lot of the everyday activities. Just like most injuries, if it isn’t healed properly it can be an ongoing issue. Try some hamstring exercises after your injury to prevent it from happening again.
- Hamstring Curl: Laying on your chest with your legs straight, nice and slowly bend your knee of the injured leg and gently stretch it back to your buttock. Do this for about 15 seconds and repeat as many times as you’d like.
No matter the injury, it is always important to stretch before and after your workout so your body can recover faster and prevent the injury from happening again. You must be cautious before going into any exercise so you do not over work your body.
Are you looking for a “rehab center near me”? You have come to the right place to get yourself back on track to feeling 100%. Visit us at Rosewood Care Centers today or give us a call to see when you can start your rehab!