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Strengthening Excercise Tips

Ankle Strength Exercises

Dr. Anuradha Sharma 91% (16525 ratings)
MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
Ankle Strength Exercises

As soon as it doesn’t hurt too much to put pressure on the ball of your foot, start stretching your ankle using the towel stretch. When this stretch is easy, try the other exercises. Towel stretch: sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your leg straight. Hold this position for 15 to 30 seconds and then relax. Repeat 3 times. Standing calf stretch: stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed)

 Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day. Standing soleus stretch: stand facing a wall with your hands on the wall at about chest height. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Bend your back knee slightly and gently lean into the wall until you feel a stretch in the lower calf of your injured leg. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times.

Ankle range of motion: sit or lie down with your legs straight and your knees pointing toward the ceiling. Point your toes on your injured side toward your nose, then away from your body. Point your toes in toward your other foot and then out away from your other foot. Finally, move the top of your foot in circles. Move only your foot and ankle. Don't move your leg. Repeat 10 times in each direction. Push hard in all directions.

Resisted ankle dorsiflexion: tie a knot in one end of the elastic tubing and shut the knot in a door. Tie a loop in the other end of the tubing and put the foot on your injured side through the loop so that the tubing goes around the top of the foot. Sit facing the door with your injured leg straight out in front of you. Move away from the door until there is tension in the tubing. Keeping your leg straight, pull the top of your foot toward your body, stretching the tubing. Slowly return to the starting position. Do 2 sets of 15. Resisted ankle plantar flexion: sit with your injured leg stretched out in front of you. Loop the tubing around the ball of your foot. Hold the ends of the tubing with both hands. Gently press the ball of your foot down and point your toes, stretching the tubing.

Return to the starting position. Do 2 sets of 15. Resisted ankle inversion: sit with your legs stretched out in front of you. Cross the ankle of your uninjured leg over your other ankle. Wrap elastic tubing around the ball of the foot of your injured leg and then loop it around your other foot so that the tubing is anchored there at one end. Hold the other end of the tubing in your hand. Turn the foot of your injured leg inward and upward. This will stretch the tubing. Return to the starting position. Do 2 sets of 15.

Resisted ankle eversion: sit with both legs stretched out in front of you, with your feet about a shoulder's width apart. Tie a loop in one end of elastic tubing. Put the foot of your injured leg through the loop so that the tubing goes around the arch of that foot and wraps around the outside of the other foot. Hold onto the other end of the tubing with your hand to provide tension. Turn the foot of your injured leg up and out. Make sure you keep your other foot still so that it will allow the tubing to stretch as you move the foot of your injured leg. Return to the starting position. Do 2 sets of 15.

1 person found this helpful

Ankle Strength Exercises

Dr. Anuradha Sharma 91% (16525 ratings)
MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
Ankle Strength Exercises

As soon as it doesn’t hurt too much to put pressure on the ball of your foot, start stretching your ankle using the towel stretch. When this stretch is easy, try the other exercises.

Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your leg straight. Hold this position for 15 to 30 seconds and then relax. Repeat 3 times.

Standing calf stretch: stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.

Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest height. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Bend your back knee slightly and gently lean into the wall until you feel a stretch in the lower calf of your injured leg. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times.

Ankle range of motion: Sit or lie down with your legs straight and your knees pointing toward the ceiling. Point your toes on your injured side toward your nose, then away from your body. Point your toes in toward your other foot and then out away from your other foot. Finally, move the top of your foot in circles. Move only your foot and ankle. Don't move your leg. Repeat 10 times in each direction. Push hard in all directions.

Resisted ankle dorsiflexion: Tie a knot in one end of the elastic tubing and shut the knot in a door. Tie a loop in the other end of the tubing and put the foot on your injured side through the loop so that the tubing goes around the top of the foot. Sit facing the door with your injured leg straight out in front of you. Move away from the door until there is tension in the tubing. Keeping your leg straight, pull the top of your foot toward your body, stretching the tubing. Slowly return to the starting position. Do 2 sets of 15.

Resisted ankle plantar flexion: Sit with your injured leg stretched out in front of you. Loop the tubing around the ball of your foot. Hold the ends of the tubing with both hands. Gently press the ball of your foot down and point your toes, stretching the tubing. Return to the starting position. Do 2 sets of 15.

Resisted ankle inversion: Sit with your legs stretched out in front of you. Cross the ankle of your uninjured leg over your other ankle. Wrap elastic tubing around the ball of the foot of your injured leg and then loop it around your other foot so that the tubing is anchored there at one end. Hold the other end of the tubing in your hand. Turn the foot of your injured leg inward and upward. This will stretch the tubing. Return to the starting position. Do 2 sets of 15.

Resisted ankle eversion: Sit with both legs stretched out in front of you, with your feet about a shoulder's width apart. Tie a loop in one end of elastic tubing. Put the foot of your injured leg through the loop so that the tubing goes around the arch of that foot and wraps around the outside of the other foot. Hold onto the other end of the tubing with your hand to provide tension. Turn the foot of your injured leg up and out. Make sure you keep your other foot still so that it will allow the tubing to stretch as you move the foot of your injured leg. Return to the starting position. Do 2 sets of 15

Strength Extension Exercise for Back

Dr. Anuradha Sharma 91% (16525 ratings)
MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
Strength Extension Exercise for Back

Many back exercises can help strength the spinal column and the supporting muscle ligament's and tendons. Most of these back exercise focus not only on the back but also the abdominal muscle and gluteus hip muscles.they provided strong support for the spine, keeping it in alignment and facilitating movement.

strengthening exercise is important to rehabilitation success The most successful rehabilitation programs understand movement and function require strength.Strength exercise using resistance machine during rehabilitation is helpful because activity level can be accurate measured.

Spine extension exercise are back strength exercise that are very important in counter balancing the many forward bending exercise it can use to strengthen for back muscle, prevent back pain, and promote muscular development front to back .


1-Lie on your stomach with your legs together. Arms along your sides.
2-Lift your abdominal muscle away from the mat.
3-Exhale: Keep your abdominal muscles pulled in extend energy through your spine and out the top of your head to lift your upper body slightly off the mat.
4-Your shoulder blade will slide down your back as your arms reach behind you like they are being blown back. Your head is an extension of your spine. Your gaze will be down .
5- Inhale:Pause Exhale : lengthen and lower Your body to the floor.

5 people found this helpful

3 Strengthening Exercises For A Frozen Shoulder

Dr. Mohd Alim 88% (1168 ratings)
M.P.T. (Neuro), BPTh/BPT
Physiotherapist, Lucknow
3 Strengthening Exercises For A Frozen Shoulder

Frozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions. A person suffering from a frozen shoulder can be pretty uncomfortable.

Frozen shoulder treatment should be done immediately once it has been detected. Stretching exercises are considered as the best-frozen shoulder treatment exercises. A proper warm up becomes very necessary before any exercise.

Making the area warm by using a heating pad is one of the warm-up methods. However, a warm shower covers it all.

Physiotherapy for frozen shoulder includes various exercises that should be first confirmed by a doctor. There are a number of exercises for frozen shoulder. Some very important frozen shoulder exercises are listed below:

  1. Pendulum Stretch: To start with, you can do the pendulum stretch. This dictates that the shoulders should be in a state of relaxation, initially, following which the arm which is affected should be allowed to hang down slightly. Once this is done, the arm is to be swung in a small circle i.e. about a foot in diameter. This is to be done consistently so that there can be a gradual improvement in the condition. As there is an improvement, the size of the circle can be increased and once the shoulder can take sufficient weight again, minor weights (up to five pounds) can be used.
  2. Finger Walk: A simple exercise which can be done almost anywhere is the finger walk. What this exercise entails is that the person stands about three-fourths of an arm’s length away from a wall and then places his or her fingers on the wall itself, at around the level of the waist. The fingers are to crawl or walk up the wall till the point that it becomes a little uncomfortable. While this is just one repetition, after the fingers have been lowered, it is to be done again. In order to have the best results in combating frozen shoulder, the finger walk exercise is to be repeated about twenty times in a day.
  3. Towel Stretches: Towels do not serve a greater role apart from drying up post a bath or over the course of a visit to the spa, right? Well, this is not really true due to the fact that they can be used to even help with frozen shoulder! Indeed, towel stretches done by holding the towel with each hand across one’s back. The arm which is normal should then pull the affected arm so it is stretched. As is the case with the finger walk, about 20 repetitions a day is ideal for good results.

If one goes a step forward and follows a regime of with all these exercises, the person suffering due to frozen shoulder will be back to normal in almost no time at all!

3206 people found this helpful

How to Stop Knee Pain With Strengthening Exercises

Dr. Susmitha Sarath 90% (59 ratings)
BPTh/BPT
Physiotherapist, Hyderabad
How to Stop Knee Pain With Strengthening Exercises

The knee is one of the largest and most important joints of our body. It is also susceptible to wear and tear as well as injuries. Knee pain can occur due to a variety of reasons starting from conditions like arthritis problem and osteoporosis as well as injuries that can affect the ligaments, the joint, the menisci and femur. These are the various parts of the knees, which can suffer from degeneration or even injuries. The best way to combat chronic knee pain is through rest, ice compress and with the help of pain relieving and anti-inflammatory medication. 

While rest and ice compress for chronic knee pain and pain relieving and anti-inflammatory medication are the best ways to combat knee pain, orthopaedics also recommend the use of various strengthening exercises which can alleviate knee pain. Here are a few of the best ones!

  1. The Towel Hook: Lie down flat on your back and raise one leg, Hook a towel under the foot and press it against the towel as you pull both ends downwards, creating slight pressure. This can be done for a few seconds at a time. Remember to do this at least ten times for each foot and increase gradually. This exercise helps in strengthening your entire leg from the calf to the knee and even the thighs so that the pain subsides.
  2. Towel Roll: In towel roll exercise, after pushing knee, should do dorsiflexion and hold for 20 seconds.. Hamstring exercises are also given by placing roll towel under your feet, push down, dorsiflexion and hold for 20 seconds Adductor exercises are also given by placing small ball between your legs just above the knee joint, press and hold for 20seconds.
  3. Swing: For this exercise, you will need to sit down on a chair. Now take one leg and swing it up until it is in line with your hip. Hold it out like this before you slowly bring it down again. Do this at least twenty to thirty times for each leg and gradually increase the frequency and the number of seconds for which you hold the knee. This will also help in pain management.
  4. Knee Marches: You can also do knee marches by sitting down on a chair. You will need to march each knee up and down at least twenty to thirty times. You will need to do this for a few minutes every day and you can easily do it twice a day even when you are at work, sitting in front of a desk. You must ensure that your posture is straight and upright for this exercise. 

    If you wish to discuss about any specific joint or bone problem, you can consult a specilized orthopedist and ask a free question.

3386 people found this helpful

Seven Strengthening Exercises For A Frozen Shoulder

Dr. Gaurav Tyagi 89% (146 ratings)
BPT, MPT- Ortho
Physiotherapist, Gurgaon
Seven Strengthening Exercises For A Frozen Shoulder

Frozen shoulder or adhesive capsulitis is one of the most common disorders of shoulders, usually observed in people aged above 35. Though there is no correlation between gender and age, this disorder seems to strike when the shoulder joint’s fluid connective tissue becomes stiff and inflamed somehow, thus restricting overall motion and causing sessions of indescribable pain. Though the scientific community has not been able to come up with any explanation for the exact causes of such disorders, it is believed to be associated with past trauma or injury to the said area, and/or may involve some auto-immune components.

Exercises which can bring relief:

  1. Finger walk: Facing a wall at a distance of three quarters of your arm's length, use your fingertips of the affected arm to reach the wall at your waist level. Use your fingers to slowly walk up the wall just as in a spider motion till the level you are comfortable.
  2. Cross body reach: Use the unaffected arm to gently lift and turn the affected arm across the body; the shoulder should be stretched by applying gentle pressure on it.
  3. Towel stretch: Use both arms to hold a towel of about 3 feet in length behind the back horizontally; using the unaffected arm, pull the affected arm upwards.
  4. Pendulum stretch: Stand upright and then gently lean forward, using the good arm to support your weight. Let your affected arm hang low, such that free movements can be observed. Rotate your affected arm in a circular motion, preferably with a diameter of about a foot. 10 revolutions a day are ideal for beginners, which can later be increased. However, make sure that you are comfortable with this exercise, and allow your arm to move freely without stretching it forcibly.
  5. Armpit stretch: Using your unaffected arm, lift the affected arm on a table/shelf placed at your chest level. Bend your knees gradually, stretch your armpit gently, and then slowly straighten it. Try to stretch a little further with each bend, without forcing it on your shoulder.
  6. Inward rotation: Hook a rubber exercise band to a fixed position such as a doorknob; hold one end of the band with your affected arm such that your elbow makes a right angle. Gently pull the band about two to five inches towards your body, keep it for five seconds and then let it go.
  7. Outward rotation: Use both your hands to hold a rubber exercise band such that your elbows make a right angle with the band. Pull your affected arm away from your body by about five inches, keep it that way for five seconds, and then gently let it go. If you wish to discuss about any specific problem, you can consult a Physiotherapist.
5541 people found this helpful

Ways To Gain Back Strength With Physiotherapy Exercises!

Dr. Nikita Paprunia 92% (252 ratings)
Physiotherapist, Latur
Ways To Gain Back Strength With Physiotherapy Exercises!

You probably spend a whole day working at your office when your back remains in the same position. Then when you come back from work, you complain about your back pain, put some medicine and hope it goes away the next day. However, in such cases there are chances that the pain might return after a few days. You may not be aware of the fact, but there are certain fairly simple exercises you can do to strengthen your back and prevent back pain. Here are some of them.

1.Opposite arm leg raises
Lie on your stomach with one arm in the air as your starting position. Then finish the exercise by slowly lifting your leg. Hold this position for two seconds and then repeat this for the other arm and leg as well.

2. Prone hold
Hold a posture where you are holding your entire body weight on just your toes and your elbows for as long as it is pain-free.

3. Supermans
Lie on your belly with your arms above your head. Slowly lift your arms and legs from this position as far as possible and then put it down again. Repeat this as many times as you can do it in a pain free way. Once again, it is imperative to not do this when it is painful as you may get injured.

4. Side holds
To do this, you have to be on your side putting your entire body weight on the side of your foot and your elbow. Hold it for as long as you can maintain the correct posture and it is pain free for you.

5. Resistance band rotation
Stand straight up or on your knees with your back straight up. Then using a resistance band rotate your body back and forth. If you wish to discuss any specific problem, you can consult a physiotherapist.

3548 people found this helpful

Core Strengthening Exercises For Spinal Disorders!

Certificate in Spinal Manual Therapy , Bachelors in Physiotherapy , certificate in osteon spinal manipulation , CERTIFICATE IN MULLIGAN CONCEPT
Physiotherapist, Bhubaneswar
Core Strengthening Exercises For Spinal Disorders!

Core strengthening exercises - These are specific exercises to strengthen the abdominal muscles and low back muscles (erector spinae) to provide the aforementioned'belt of muscle' around the spine. These exercises typically include:
Specific abdominal strengthening, such as sit-ups, crunches, abdominal machines, and leg raises.

  • Low back exercises (hyperextensions), which can be performed on machines or by simply lying on the stomach and slowly raising the chest off the ground. This exercise utilizes the lower back muscles to'hyperextend' the spine.
  • 'good-mornings' are also an exercise to strengthen the lower back muscles. This exercise requires the patient to stand with legs straight and shoulder width apart, with a broom-stick or weighted bar across the shoulders. The patient then slowly bends forward until the face is parallel to the floor and then raises back up. Very similar to just bending to touch the toes except there is weight across the shoulders
1 person found this helpful

Kegel Exercise or Pelvic Floor Muscle Strengthening Exercises

Dr. P Nagaraj 90% (3801 ratings)
FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Kegel Exercise or Pelvic Floor Muscle Strengthening Exercises

Rehabilitation of the pelvic floor:
Muscles: rehabilitation was done using the Tanzberger exercises, given by german Physical therapist, renate tanzberger. The Participant was made to sit on a swiss ball (approx. 68-70cm in diameter), with the hip And the knee flexed to 90o and the feet Properly placed on the ground. The Participants were explained in detail about The pfm. The landmarks were explained by Making them sit on a firm surface (chair) And by making them feel for the contraction And relaxation of the gluteal, anal and the Vaginal muscles. 

1. Exercise: Rolling the ball Forward: The participant was asked To roll the ball forward towards the Knee without lifting off the feet and Keeping the lumbar spine erect. While rolling, contraction of the Pfm was to be done and while Returning, relaxation.

2. Exercise 2-back to back sitting: The Participant and the therapist sat on The swiss ball back to back. The Participant was asked to pull the ball Towards the knees which do not Move and this activity was restricted Or slowed down by the therapist who Tried to pull the ball in opposite Direction. This brings about the Isometric contraction of the pelvic Floor muscles.  The participant was asked to contract the Pelvic floor muscles (50 contractions for Each exercise) while exhaling and relax While inhaling. Treatment was given for 4 Weeks, 3 sessions per week. Each session Continued for about 20-30 minutes Depending upon the fatigue level of each Individual subject with sufficient rest break In between each exercise.

6 people found this helpful

5 Spine Strengthening Exercises for Ankylosing Spondylitis in Water/pool

Dr. Vishwas Virmani 91% (22895 ratings)
MPT, BPT
Physiotherapist, Noida
5 Spine Strengthening Exercises for Ankylosing Spondylitis in Water/pool

 Loss of muscle strength is a feature of AS. Muscles weaken owing to postural deformity and inactivity and the associated pain

Strengthening of the anti-gravity muscle groups and abdominal muscles is important to maintain an erect posture, and it enables everyday activities to be undertaken with greater ease. Example of extensor muscle groups are the cervical, thoracic and lumbar  spine extensors and glutei. 

Exercises can be made harder by extending the lever arm using gravity as a resistance or by adding weights. Strengthening of other important muscle groups such as lumbar side flexors and thoracic rotators should not be omitted. 

These particular muscle groups can be effectively strengthened in the hydrotherapy pool. Strengthening exercises are held for several seconds and repeated at least three times.

 STRENGTHENING EXERCISES

1.SUPINE WITH HANDS HOLDING THE RAIL

Make sure that the neck is supported in a neck float and push the occiput into the water during the exercise. Squeeze a medium-sized ring tightly around the hips or have a woggle or polystyrene floats under the buttocks to keep them elevated. 

 Hold the rail to fix the trunk but not so tight that it aggravates the shoulders and neck.

2.LUMBAR HIP EXTENSORS

A.With straight knees, take both heels down towards the bottom of the pool(hip and lumbar spine extension)

B. Put a float behind the heel of one foot and take that foot down in the water until the foot is just under water. Take the other leg down in the water as far as possible and back up. Keep both knees straight.

3. LUMBAR SIDE-FLEXORSS

Wing the legs as far as possible to each side, side-bending at the waist and keeping knees straight and the pelvis in neutral.

4.HIP ABDUCTORS AND ADDUCTORS 

Take the legs apart into abduction and back together again. Keep knees straight.

5.THORACIC ROTATORS

Bend the knees to 90 degrees, put a float under the soles of the feet and

keep hips in neutral. Keep the knees just under the surface of the water, while

swinging the feet up towards the surface of the water to each side.

1 person found this helpful
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