5 Easy At-Home Physical Therapy Exercises for Injury Prevention

Written By PTConcepts on December 19, 2018

Part of a physical therapist’s job description is to educate patients about injury prevention and exercise therapy. 

Studies have shown that preventing sports injuries is crucial in continuing to lead an active and healthy lifestyle.

The Best 5 At Home Exercises for Injury Prevention

Injuries can often occur when we least expect them. Simple tasks as lifting groceries out of the car can leave you with ongoing physical problems if your body is not strong enough to cope.

1. Shoulder Rotations

These are great for strengthening your shoulder and neck muscles.

Stand with your feet together, holding a resistance tube or similar. 

Keep your palms up, and your elbows bent at a 90-degree angle. Tuck your chin in slightly as you lengthen your back.

Keep your elbows at your sides and rotate your forearms so that the tube stretches, and your shoulder blades draw together.

Repeat 10 to 20 times.

2. Side Plank

Back injuries are common, and this exercise helps to ease back pain and strengthens your core back muscles. 

Lie on your right side with your left hand on your hip. 

With your elbow bent and flat on the floor, raise your body up into a plank position. Buildup to maintaining this position for 3 to 4 minutes.

Repeat on your left side.

3. Step up with Overhead Press

This one’s good for your shoulders, knees, and ankles.

With a dumbbell in your right hand, place your left foot onto a stair or step. Bend your elbow to bring the dumbbell up to shoulder height.

Step up while bringing your right knee up to hip height. Raise the dumbbell over your head and hold for 10 seconds.

Repeat 5 times and then switch sides.

4. Half-kneel with Chop

Close one end of your resistance tube in a door and hold the other end above your shoulder with both hands.

Keeping the left side of your body near the door, kneel on your right knee with your left leg bent at a 90-degree angle. 

With straight arms, pull the tube down and across your body to the right side. 

Return to your starting position and repeat 20 times on each side.

5. Bird Dog

On all fours, contract your abdominals and stretch your right arm straight ahead and your left leg back and then hold for 10 seconds.

Repeat 5 times on each side.

Prevention is the Best Cure

Physical therapy provides safe and easy injury prevention techniques.

Contact us today to learn more about physical therapy and injury prevention.


Posted In: Physical Therapy Injury Prevention