Corrective Exercises
After orthopedic surgeries, there is a series of corrective movements or exercises (corrective exercises) that help fill the gap between physiotherapy sessions, accelerate the patient’s recovery, and restore the initial function of the affected limb.
It is worth noting that there is also a set of corrective exercises designed to counteract the harmful effects that daily activities can have on the body, which are briefly described below.
Corrective Exercises
Hip Flexor Stretch: Kneel on one knee and place the other foot in front of you. Lean forward until you feel a stretch in your hip. This stretch can help reduce back pain and improve hip mobility.
Hamstring Stretch: Sit on the floor with your legs extended straight in front of you. Reach forward and try to touch your toes. This stretch can help reduce back pain and improve hamstring flexibility.
Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back and press your heel into the ground. This stretch can help reduce calf tightness and improve ankle mobility.
Quadriceps Stretch: Stand with your feet hip-width apart. Bend one knee and bring your heel toward your buttocks. Hold your ankle with one hand and use the other hand on a wall for balance. This stretch can help reduce knee pain and improve quadriceps flexibility.
Scapular Squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. This exercise can help reduce upper back pain and improve posture.
Chin Tuck: Sit or stand with proper posture. Gently tuck your chin toward your chest without tilting your head forward and hold for 5 seconds. This exercise can help reduce neck pain and improve posture.
Wall Angels: Stand with your back against a wall and your arms at shoulder height. Slowly raise and lower your arms while keeping them in contact with the wall. This exercise can help reduce upper back pain and improve posture.
Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling. This exercise can help reduce lower back pain and strengthen the gluteal muscles.
Plank: Start in a push-up position but keep your body in a straight line from head to heels instead of lowering yourself to the ground. This exercise helps strengthen the core muscles, including the abdominals, obliques, and lower back.
Bird Dog: Begin on all fours with your hands under your shoulders and knees under your hips. Extend one arm forward while extending the opposite leg back. Hold for 5 seconds and repeat on the other side. This exercise helps strengthen the core muscles, including the abdominals, obliques, and lower back.
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