Our Top 3 Exercises for Healing

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Our Top 3 Exercises for Healing

There’s no better time than now to focus on healing your body. As nice as it sounds, we can’t wave a magic wand to get you feeling your best. However, we have some fantastic moves for you to add into your exercise regimen so that you can be on your way to feeling better. If you’ve made goals for this year that require a healed body, these exercises are a great start!


1. Supine Hip Flexor Stretch

It’s okay if you don’t know how to pronounce it, just learn how to do it!

Why this move: Your hip flexors are the muscles around the upper and inner thighs. They are the power center for many moves including running, jumping and just standing. Having these tight can increase your chance of injury.


How to do it: Lie on your back on a flat surface. Lay with your legs straight and your toes pointed towards the ceiling. Slowly bend your right knee so that your foot is completely flat on the floor. Place your fingers behind your right knee and gently pull towards your chest, while keeping your hips and back on the floor. Hold this for at least 15 seconds. Take your time and repeat on the other side. Do a few sets of these. For a visual, check out this video.


2. Soleus Stretch

Why this move: If you have strained your calf muscle, this is a gentle and simple move to help you. The soleus muscle is located on the back of your leg above the Achilles tendon. It is often the forgotten calf muscle. Its purpose is to give you the power to push off of the ground. It’s always important to stretch this muscle before an exercise like running.


How to do it: All you will need for this move is a wall and the ability to stand upright. Face the wall with both toes facing the wall. Slowly slide the right foot closer to the wall and bend both knees. As you bend, you will feel a stretch in the soleus muscle. The more you bend your knees, the more you will feel the stretch. Hold this pose for thirty seconds and switch legs. For a visual, check out this video.


3. Pelvic Clock

Why this move: This is a great way to strengthen the muscles around the pelvis. This is a simple move that engages the abdominal and pelvic muscles. This is great if you are dealing with an injury to your pelvic floor, as it will retrain and strengthen your body for proper movement, creating a protected foundation.


How to do it: Lie on your back with your knees bent and feet placed firmly on the floor. Your toes should be pointed directly away from you. Take a deep breath and relax your entire upper body. If your neck feels uncomfortable, you may place a small pillow under your head for support.


Next, you should imagine that there is a clock placed on your stomach. The twelve o’clock mark is right at the belly button. Rotate and tilt your pelvis to different times on the clock, while taking deep breaths throughout the entire movement. What direction or time you will move your pelvis towards will depend on the recommendation from your therapist. It is commonly the 12 and 6 o’clock position. Do this at least three times in the course of a day. For a visual, check out this video.

See what unique services we can offer to help you feel yourself again. In the state of Iowa, most insurance companies don’t require that you have a doctor’s note to see a physical therapist, so feel free to reach out to us today!


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