Orleans physiotherapy

Tips To Make Your Home Exercise Programs a Lot Effective

Health & Fitness

If you are also planning to go ahead with home exercises there are a lot of things which might challenge you. These challenges might change your mind to do it at home. Major portion of the people face such challenges. You might find a lot of reasons, why people drop the idea of doing exercise at home. 

Here, we will discuss briefly about such challenges and provide solutions for Orleans physiotherapy.

First Things First!

Many of the problems I see with patient adherence to home exercise programs can be greatly alleviated by the following:

  • Ensure that the reasoning for the exercise(s) and how the exercise(s) benefit the patient’s goals are clearly explained.
  • ensuring that the treatment is (within reason) in line with expectations
  • Questioning the client :
    • (a) What exercise equipment does the client have?
    • (b) How much time the client is certain he or she can devote to home rehab exercises each day
  • Information on hurt vs. harm and educating the client on what an appropriate response to exercise is

The aforementioned may occasionally need to be negotiated. 

Examples Comprise:

  • Probably more than one or two exercises are required for a client who is repairing three separate body segments.
  • Therabands won’t help much with hamstring pain that prevents you from playing soccer or a client who regularly lifts 100 lbs for her job. They need to be pushed more, and they might need to think about purchasing more home workout gear or joining a gym.

Some Techniques You Can Adopt For Time Efficiency

Slow Atypicals

Unless you’ve been living under a rock for the last five years, you’ve probably seen some posts or research demonstrating the benefits of slow eccentrics (aka slowly lowering the weight) for improving flexibility. 

Giving patients a strengthening exercise with a slow eccentric tempo is much nicer and easier than doing two separate stretching and strengthening exercises. Slow eccentric tempos also have the added benefit of producing more stimulus with less weight.

Composite Motions

Because they target numerous muscle groups simultaneously and take less time, compound exercises are fairly common in the realm of strength training. You can still use the same principles for Physiotherapy in Kanata even though your clients might not be able to handle strenuous barbell lifts.

I prefer to use a variety of complex movements, including:

  • Pushups for the chest, shoulders, rotator cuff, triceps/elbow, and serratus anterior (progressing from wall to inclination to floor)
  • Rows for the scapular, rear deltoid, biceps, and lat muscles
  • Lunges, split squats, step-ups, and lateral step-ups for the glutes and quads
  • carries for the hands, shoulders, traps, and midsection
  • Face For the side/rear delts, rotator cuff, traps, and biceps, pull with external rotation.


RPE (Rating of Perceived Exertion) is a popular way to report how hard you believe you are working. It was first used for cardiovascular exercise and has recently been used in strength and hypertrophy training.

Over the 6-20 RPE scale, which can be confusing for clients, I prefer the 0-10 RPE scale, where 10 represents Maximum Effort. For people with musculoskeletal pain, I usually tell them to do enough repetitions on each set to increase the difficulty to 6-8 on a 0-10 RPE scale.

Also Read – https://techpairs.com/water-that-is-warm-is-good-for-your-health/

When a client is further along in their rehabilitation, has decent exercise form, and simply needs some serious strengthening, I nearly always employ this. It can also be useful for clients who have additional, more sporadic, high physical demands, such as those associated with playing in-season sports or shoveling snow, which may limit how much rehab exercise they can complete in a given day.

Final Thoughts

It takes time and consistency to recover from a musculoskeletal pain condition, but these techniques can help to make exercise programs much more time friendly and improve adherence.

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