Beyond the Clinic: At-Home Physical Therapy Exercises That Actually Work

When it comes to recovery, healing doesn’t stop when you leave the clinic. At active acadia Physical Therapy, we believe that consistent movement at home plays a key role in helping you regain strength, flexibility, and function. Whether you’re recovering from surgery, dealing with chronic pain, or trying to prevent future injury, incorporating effective at-home Physical Therapy exercises can make a big difference.

Why At-Home Physical Therapy Exercises Matter

Physical Therapy is most effective when it's a daily habit—not just a weekly appointment. Performing targeted exercises at home helps reinforce the progress made during your sessions, reduces the risk of re-injury, and empowers you to take control of your recovery journey.

5 At-Home Exercises That Actually Work

Always consult your Physical Therapist before starting a new routine, including these exercises to follow:

1. Bridge Exercise

Great for: Lower back pain, hip stability Lie on your back with knees bent and feet flat. Engage your core, as if zipping up tight pants and lift your hips toward the ceiling. Hold for 6 seconds, then lower slowly. Repeat 10 build to 15 times.

2. Clamshells

Great for: Hip and knee stability Lie on your side with knees bent. Keep your feet together and open your top knee like a clamshell, then close. Perform 10 reps on each side.

3. Shoulder Blade Squeezes

Great for: Posture correction, shoulder pain Sit or stand tall. Gently squeeze your shoulder blades together and hold for 6 seconds. Release. Repeat 10 build to 12 times.

4. Ankle Pumps

Great for: Circulation While lying down or seated, flex and point your toes slowly. Aim for 15 reps especially after long periods of sitting.

5. Wall Slides

Great for: Upper back mobility, posture improvement Stand with your back and head against a wall, arms raised as if stopping traffic. Slide your arms up and down the wall slowly while keeping contact. Perform 10 slow reps.

Partner With active acadia Physical Therapy for Lasting Results

At active acadia Physical Therapy, we tailor your home exercise program to your specific needs, ensuring you're doing the right movements with proper form. Our team offers expert guidance, progress tracking, and personalized support to help you heal faster and stay healthy longer.

Ready to get moving beyond the clinic?

Contact active acadia Physical Therapy  today to book your personalized initial evaluation and receive your custom at-home therapy plan.