How Physios Help Domiciliary Patients use Common Household Items to Assist Them in Their Treatment and Recovery
Staying active and healthy is essential to maintaining overall well-being, especially when life gets busy or if you're unable to visit a physiotherapist regularly. Thankfully, you can still keep up with your physiotherapy exercises at home using your home environment such as stairs (pictured above) or common household items. These simple tools can help you stay on track with your recovery and improve your strength, flexibility, and mobility without needing any special equipment. In addition to this, linking certain activities with activities of daily life can help with habit forming making it easier to be consistent and see those benefits.
Here are some effective physiotherapy exercises you can do with household items to support your recovery:
1. Chair Squats (Using a Stable Chair).
Chair squats are excellent for strengthening your legs, improving balance, and enhancing mobility.
How to do it:
Stand with your feet hip-width apart, facing a sturdy chair.
Lower yourself slowly towards the chair as if you're about to sit down, keeping your knees aligned with your toes.
Just before you sit down, stand back up, engaging your leg muscles.
Repeat for 10-15 repetitions.
Household item: Any sturdy chair or stool.
2. Wall Push-Ups (Using a Wall).
If traditional push-ups are challenging, wall push-ups are a great way to build upper body strength and stability.
How to do it:
Stand about an arm's length from a wall and place your palms flat on the surface, shoulder-width apart.
Slowly lower your body towards the wall by bending your elbows, keeping your body straight.
Push back to the starting position.
Perform eight-12 repetitions, focusing on controlled movements.
Household item: A wall or doorframe.
3. Towel Hamstring Stretch (Using a Towel).
Stretching is an essential part of physiotherapy, and using a towel can help improve flexibility in your hamstrings and lower back.
How to do it:
Lie on your back with one leg extended and a towel looped around the ball of your foot.
Slowly lift your leg towards the ceiling, keeping it straight, and pull gently on the towel to deepen the stretch.
Hold for 20-30 seconds, then switch legs.
Household item: A towel or long scarf.
4. Step-Ups (Using a Step/ Stairs or Sturdy Stool).
Step-ups help improve leg strength, balance, and coordination.
How to do it:
Stand facing a step or a low, stable stool.
Step one foot onto the step, then bring your other foot up to meet it.
Step down with the same foot, followed by the other.
Alternate your leading foot and repeat for 10-15 repetitions per side.
Household item: Stairs, a step, or a sturdy stool.
5. Seated Leg Raises (Using a Chair).
Seated leg raises are perfect for building strength in the lower body, especially for those with knee or hip issues.
How to do it:
Sit in a chair with your back straight and your feet flat on the floor.
Slowly extend one leg out in front of you, keeping it straight, and hold for a few seconds.
Lower the leg back down and repeat on the other side.
Perform 10-15 repetitions per leg.
Household item: A chair.
6. Resistance Band Shoulder Exercises (Using a Resistance Band or Stretchy Fabric).
Resistance bands are great for strengthening the shoulders and arms, especially for individuals recovering from shoulder injuries.
How to do it:
Hold a resistance band (or a long piece of stretchy fabric) in both hands with your arms extended in front of you.
Stretch the band by pulling your hands outward, keeping your arms straight and your shoulders relaxed.
Slowly return to the starting position.
Repeat for 10-15 repetitions.
Household item: A resistance band, or a stretchy piece of fabric like a long scarf or belt.
7. Upper Limb Strengthening (Using a tin from your kitchen cupboard or a water bottle as a weight).
How to do it:
Sitting or standing, engage your core to protect your lower back.
Make sure that your shoulder blades are back and down.
Grip the tin or water bottle.
For the biceps, lift the weight from down by your side, bend the elbow to touch the shoulder and then push up into the air. Repeat this on alternate sides.
Perform eight-12 repetitions.
For the triceps, lift the arm overhead, keep the upper arm next to your ear as you bend and straighten the elbow.
Perform eight-12 repetitions.
Repeat both exercises for a second set ensuring that you stretch afterwards to aid recovery of the muscles.
Household item: Fruit or vegetable tins or bottle.
8. Foam Rolling (Using a Rolling Pin or Bottle).
Foam rolling helps release tension in the muscles and improve blood circulation. If you don’t have a foam roller, a rolling pin or bottle can work just as well.
How to do it:
Place a rolling pin or bottle on the floor and gently roll it over your muscles, focusing on areas of tightness.
Apply moderate pressure, rolling for one-two minutes on each muscle group.
Household item: A rolling pin, water bottle, or any cylindrical object.
Safety First
While these exercises can be incredibly helpful for your rehabilitation or overall wellness, it's always important to listen to your body. Avoid overexertion and stop immediately if you feel any pain or discomfort. If you are recovering from an injury or have specific physiotherapy needs, it’s always best to consult your physiotherapist to ensure you're doing the right exercises for your condition, we can even come and see you in your home as part of our Activ Home service if this makes it easier for you.
Incorporating these simple, effective exercises into your daily routine can help you stay strong, improve your flexibility, and support your recovery, all while using items you already have at home. Stay consistent, and you'll be amazed at the progress you can make!
Would you like more information on our Domiciliary services?
At Activ, we have physiotherapists based at both clinics who are able to treat patients in their own home. These appointments are an hour long and take place in the comfort of your own home at a time of your choosing.’
Perfect for those of us who are struggling to get out due to mobility issues or recovery!
Georgina (left) and Helen (middle), based at Hope, and Holly, based with Totley, are available for domiciliary appointments.
If you would like more information, please call one of our friendly team members on:
Totley: 0114 235 2727
Hope: 01433 623 602
Or see our Domiciliary page by clicking here.
