Physiotherapists on the functional exercises everyone should do from home (and they do themselves)

Photograph: Westend61/Getty Images

Regular strength training can help prevent injury – and you don’t have to leave your house to do it. Four physios share their go-to moves.

 

For the sake of our physical and mental health, GPs recommend that we exercise five times per week. But there can be more to think about than just getting our heart rate up – physiotherapists say it also pays to work on strengthening our muscles.

Why? For one, says physiotherapist Tristan Chai, having more muscle mass in our body helps with overall health. But we also need our muscles to be strong so that we don’t end up absorbing the impact of movement in the wrong places – an easy way to wind up with an injury or chronic pain.

“So if I’ve got really weak quads and glutes, if I go for a run, I’m going to use a lot of my calves. I’ll probably be a bit sloppy with my running and end up absorbing more impact through my hip and knee joints,” Chai explains. “So you want those muscles to be strong to support joints and also to optimise your movements.”

The good news is incorporating strength exercises into your routine doesn’t have to be complicated (or even involve leaving your house). To find out where to start, we asked four physios to tell us about the functional exercises they think everyone should be doing and that they make time to do themselves.

Of course, every body is different, especially if you’ve got existing injuries, so if you’ve had issues in the past, make sure to seek out specific advice before attempting a new exercise or regimen.

Step-ups

“The step-up is a great all-round exercise for the lower body,” says Michael Gilbert of Active Answers Physiotherapy in Sydney. “It’s perfect for all fitness and strength levels and has a low risk of injury.”

Gilbert says regular step-ups will increase your quad and glute strength, which helps to protect your knee and hip joints. Doing one is as simple as stepping from the floor on to a bench or plyo box.

“The great thing about the step-up is it strengthens each leg individually, which can help to build muscles equally on both sides,” he adds. “Having better strength will also increase your balance, and then ultimately the stronger you are, the less injured you’re going to get and the lower the risk of falling will be.”

It’s an exercise he personally vouches for: “I do it probably a few times a week in the gym with weights above my head to get the core working,” Gilbert says. But if you’re just starting out, he recommends using your bodyweight only and aiming for three sets of eight to 10 reps. You can add weight or increase your step size later on.

Bridge

“A basic bridge is where you lay on your back with your knees bent and feet flat, you squeeze your butt-cheeks and you lift your butt up off the floor,” explains Melissa Haberfield, a researcher, lecturer and physio to the North Melbourne Football Club AFLW team.

A bridge targets our glutes, which helps with running or jumping sports. But Haberfield says there’s also “really good evidence” they can help with lower back, knee and hip pain.

“The reason that I really love it is because it’s something I use in clinical practice all the time. You can basically apply it to anyone in any circumstance. I’ll use it for a patient who has severe back pain or chronic back pain; we can regress it and make it really easy. But then at the same time, I’ll use it with one of my AFLW girls and make it harder by putting their shoulders on a bench so that they’re elevated.”

And yes, she says, “I definitely do bridges myself.”

Calf raise

Ebonie Rio from La Trobe University and the Victorian Institute of Sport says calf strength is “incredibly important” and can help protect us from injury.

“If you’re landing from a jump, they absorb most of the energy,” she explains. “So if your calf muscles aren’t very good, those forces will go somewhere else. They’ll go to your knee joint, or your hip joint, or your lower back.” Rio says calf strength also protects the bones in our feet and our Achilles tendon when we do things like step off curbs. “You need really good calf strength throughout your whole life, not just if you’re an athlete,” she says.

To that end, Rio advocates for the calf raise, which involves standing up straight, pushing through the balls of your feet and raising your heel until you’re standing on your toes. If you want, you can hold on to a wall for balance.

Rio says she does calf raises every second night. “I’ve taken up running during Covid, so I do them on my non-running day to be nice and strong and prevent any injury. That also means my calf muscles have recovered overnight before I have to be on my feet the next day, so they’re not tired when I’m walking around.”

Single leg sit to stand

If you’re sitting down right now, try standing up using only one leg. That’s a single leg sit to stand, a go-to exercise for Tristan Chai from Good Physio in Glenelg, Adelaide.

“I like it because it’s a functional exercise,” he says. “We all have to get from sitting to standing, so it’s super-relevant to day-to-day life.”

Chai says single leg sit to stands are good for all lower-limb strength, especially the glutes and quads. “I give it to runners a lot because they’re always on one leg when they’re striding. It helps control their hip and knee to prevent overuse injuries,” he says.

“I also give it a lot to older people who just generally want to be a bit stronger through their legs, if they’re feeling a bit shaky or weak or have a history of falls. I find this one an easy one to do, because there’s a chair behind you. So if you can’t do it, you just go back to sitting down again safely.”

Chai says he does the exercise three times a week. “I’m a bit of a runner so it just keeps everything activated,” he says. “But if you’re an older person who’s not doing lots of other forms of exercise, you could definitely do this every day. It’s not too strenuous that you need a day’s break in between.”

 

Source: The Guardian

Share this post

Hi, would you like to chat with one of our physios?

Please provide your contact details and one of our experienced physiotherapists will give you a free, no obligation call to assist you with your query. 

m mooney
m mooney
04:59 09 Jul 24
Julie Dimevski
Julie Dimevski
08:04 26 Jun 24
Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
Tim merchant
Tim merchant
06:42 23 Apr 24
Really inviting staff, always ready to help. They know what they are talking about and facilites are wonderful.
Ashley Williams
Ashley Williams
10:55 03 Apr 24
best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
See All Reviews
js_loader

Hi, would you like to chat with one of our physios?

Please provide your contact details and one of our experienced physiotherapists will give you a free, no obligation call to assist you with your query.