Health

Build muscle strength – 4 exercises Physios endorse at home

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Strength training to build muscle strength can help with mobility pain by strengthening muscle groups and lessening the impact of the movement in other places.

Doctors recommend exercising five days a week, but this should include strength training, not just cardio work. The fantastic thing is, you don’t even have to leave the comfort of your home.

Here we have the four go-to moves that physios recommend.

 Step-ups

Steps-ups are great all-around exercise for the lower body, come with a low risk of injury, and are perfect for all fitness levels. Step-ups increase the strength in each leg individually, which builds muscles equally. They also help protect knee and hip joints by strengthening the thigh and bottom muscles.

Better strength levels reduce the risk of falling and injury by increasing your natural balance.

When starting, use your body weight and aim for three sets of 10 repetitions. As your strength increases, you can add weights or increase the step height.

 Bridge

A bridge is when you lay on your back with your knees bent and feet flat on the floor. You need to squeeze your bottom muscles and lift your buttocks off the floor from this position.

This exercise targets the gluteus maximus, gluteus medius and the gluteus minimus. It is an exercise that can help with lower back, knee and hip joint pain.

 Calf raise

Calf strength is fundamental to protect from injury. Strong calf muscles will aid you throughout your life and protects the bones in the feet and the Achilles tendon. Something as simple as stepping off a kerb puts forces through the hips and knee joints and the lower back.

To perform a calf raise, stand straight with the feet together, then push through the balls of your feet to raise the heels of the ground. For extra balance, hold on to a wall or something solid.

An alternative method is to stand within an open door frame, holding the edge for support. Place your toes on the high part of the step and your heels on the floor. By pushing on the balls of your feet, raise your heels and hold for a few seconds.

Perform calf raises every other day to allow the muscles time to recover, so you are not tired the next day.

 Single leg – sit to stand.

We all have to get from a sitting position to standing every day, so why not turn it into a physiotherapy exercise?

This exercise builds leg strength and helps control the hip and knee movements to prevent injuries.

Follow this exercise if you are older, have a history of falls, or feel shaky or weak. It is easy to do and safe because there is a chair behind you.

You can sit back down again if it becomes too much.  Try to do a session three times a week using alternate legs to stand on.

 Conclusion

As you can see, you can build muscle strength quickly in the comfort of your own home, and these exercises are not taxing on the joints. They can most definitely help with mobility and joint pains.

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