At-Home Workouts

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Physical therapy is proven to increase health and pain relief to all different parts of your body. At LLIN Physical Therapy, we give our patients dozens of exercises to help to benefit their bodies and target their pain concerns. There are actually many exercises that you can do on your own at home. If you’re feeling pain in any of these areas, these exercises are a great way to target them and feel some relief! Telehealth physical therapy in New York can provide you with great ways to relieve chronic pains from sports injuries.


Exercises For Knee Pain


If you experience any knee pain, these exercises may be beneficial to you. Knee issues may include a hard time balancing, sharp knee pain, pain when you move your leg. If you have any of these symptoms, these may work for you!

  • Quadriceps Stretch- Stand straight with both feet on the ground. Next, Bend one leg towards your back and hold it with the corresponding hand. Hold for 10 seconds, then switch to the other side.

  • Half Squat- Stand with your feet about a foot apart. Keep your back straight and sit into a squatting position. Hold this stretch for 15 seconds.

  • Leg Extensions- Sit in a chair with your feet on the ground. Next, straighten one leg and then put it back down. Do this as many times as you can for each leg.


Exercises For Hip Pain


Hip pain is very common and can be extremely painful. These exercises target your hips and not only stretch them but they can also strengthen your hips!

  • Side Leg Raises- Lay down on your side with your legs straight out. Lift the leg that is closest to the ceiling as far as you can and put it back down. Do this as many times as you can on each side.

  • Glute Lifts- Lay on your stomach with both legs straight. Lift one leg straight towards the ceiling as far as you can. 

  • Hamstring Curl- Stand straight with both feet on the ground. Curl one leg backward at the knee, bringing your foot towards the ceiling.


Exercises For Your Shoulders


Just like hip pain, shoulder pain is very common. It can be caused by many day-to-day activities or even just bad posture. These shoulder exercises can help relieve this pain if they are done often:

  • Superman- This exercise is done laying on your stomach. Its name comes from the position of your body, it looks as if you’re flying like superman. From this position, you will lift your arms and legs while keeping your stomach planted on the ground.

  • Scapular Rotation- Stand straight and without shrugging your shoulders, lift your arm at a 45-degree angle and lift as high as you can without moving your shoulders. 

  • Shoulder Tap- Get into a push-up position. You will stay with your arms straight and instead of pushing up and down, you will tap your left hand to your right shoulder. Repeat for both sides 10 times each.

Telehealth Physical Therapy in New York


These at-home exercises can be very helpful in reducing pain overtime but often, when the pain is severe, you may need more help to relieve it. LLIN Physical Therapy is here to help! We work with patients every day to figure out ways to reduce their pain. Everyone's pain is unique which is why we work with patients one-on-one. Contact us to learn more about our telehealth physical therapy in New York services!