An article to help you understand how to do rehab at home

There are some people who need to do rehabilitation training at home. When you do rehabilitation training at home, you need to follow certain methods and precautions, and this article will give you some specific advice.

Warm up and activate your body

It is very important to warm up properly before going into formal rehab. Warm-up exercises can raise muscle temperature, increase blood flow, and improve the excitability of the nervous system, thus preventing sudden muscle damage. Here are some warm-up exercises for the home environment:

Abdominal Breathing: Activate your core muscles and perform deep breathing exercises by contracting your lips and breathing and squeezing inward with your hand against your stomach for 3 to 5 minutes.

Swinging arms in place and heel walk: swing both upper limbs dramatically and lift both heels alternately without leaving the ground on the toes to minimise the impact of sound, for 3~5 minutes.

Straight arm encircling: straighten both arms and encircle the side of the body for the maximum range of encircling, in order to enhance the flexibility of the shoulder joint, lasting 3~5 minutes.

Rehabilitation Training Methods

Joint mobility training:

Perform flexion and extension exercises, such as seated forward flexion, supine hip adduction, lateral hip abduction, etc., to prevent joint stiffness and enhance joint mobility.

Slowly perform ankle joint activities in all directions for 2 minutes each time for 3 to 5 sets.

Muscle strengthening exercises:

Lie flat on your back and repeatedly elevate your limbs or get out of bed and stand, using muscle strength to exercise.

Use elastic bands or dumbbells and other equipment for resistance training, such as elastic bands dorsiflexion, toe flexion, valgus and other training, 10~15 times per group, a total of 3 groups, rest 30 seconds between groups.

Flexibility training:

Perform movements such as lower back and splits to improve flexibility and restore the body's normal range of motion.

Perform neck stretches, lateral shoulder stretches, McKenzie abdominal stretches and other movements, each lasting 3~5 minutes.

Balance Training:

Work on balance by walking in a straight line, walking up and down stairs, and hopping on one leg to help improve vestibular dysfunction.

The affected leg stands on one foot and the healthy hip flexes 90°, each group lasts 12 minutes, 35 groups in total, with a 30-second rest between groups.

Aerobic exercise:

Choose suitable aerobic exercise according to individual physical condition, such as walking, jogging, swimming, etc., to improve cardiopulmonary function and endurance.

Pay attention to control the intensity and time of exercise and avoid over exertion.

Precautions

Choose suitable rehabilitation exercise: Choose suitable exercise programmes for individual physical condition and rehabilitation needs.

Ensure exercise safety: Keep the exercise environment safe to avoid accidental injuries such as falls. Choose suitable exercise equipment, such as yoga mats and tension bands.

Control the intensity of exercise: Gradually increase the intensity of exercise according to your own physical condition, avoiding sudden strenuous exercise that leads to overloading of the body.

Maintain good exercise posture: Correct exercise posture helps to improve the rehabilitation effect and avoid exercise injury.

Regular Exercise: Keep exercising regularly every day, at least 3-5 times a week, and the duration of each exercise should not be less than 30 minutes.

Pay attention to muscle stretching: Perform muscle stretching before and after exercise to reduce the risk of muscle strain and help relieve muscle soreness.

Maintain a good psychological state: Keep a positive and optimistic mindset, believe that you can overcome your illness and stick to your rehabilitation training.

Closely observe your physical condition: During the rehabilitation exercise process, pay close attention to your physical changes. If you experience any uncomfortable symptoms, such as breathlessness or chest pain, stop exercising and seek professional medical advice.

Rehabilitation training at home needs to follow certain methods and precautions to ensure the safety and effectiveness of rehabilitation training. When doing rehabilitation training, make sure you choose the right exercise programme according to your physical condition and rehabilitation needs, and preferably under the guidance of a professional doctor or rehabilitation therapist.