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At Home Physical Therapy Exercises: Essentials of a Balanced Home Program

At Home Physical Therapy Exercises: Essentials of a Balanced Home Program

Dr. Michael Derry, DPT, PT, OCS Jacksonville, Florida
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Home physical therapy is a great way to improve your health and ailments without having to battle traffic or busy schedules. We will review common and effective exercises for as well as learn how to start improving your physical health today! 

Get to Know Your Body: Common Types of Home Physical Therapy Exercises

At Revision Health Services, we're passionate about helping you get to know your body better through physical therapy. Physical therapy is an amazing connection between you and your therapist. As part of your journey to improved health and fitness, our physical therapy exercises aim to strengthen your body, improve your range of motion, and boost your overall well-being by making you a resilient human.

Whether it's at the gym or at home, our goal is to guide you to the perfect workout regime, tailored to your health needs and body.

This is key, every body is different and how we treat it is unique to each individual.

Often, our physical therapy involves exercises that target specific muscle groups. This personalized approach ensures that each workout session puts you in the right position to maximize your benefits and reduce the risk of injury. For example this may be your upper body, lower body, or even ailment specific.

My lower back program is great for improving lower back pain at home! 

Remember, the success of physical therapy doesn't only depend on the exercises, but also on how well you maintain the exercise routine at home. It's all about consistency! You are what you practice. Making your health a habit is the key to long term success.

What you gain from the exercises done with physical therapy is only half the story. The more important thing is what you are able to do in everyday life that matters. Using targeted exercises to address stiff, tight, or weak muscles may help you move better.

The exercises we recommend are selected to complement your body’s position and nature. A detailed examination is recommended to start because we can tailor your home program to your body. While general exercises and stretches are often a great place to start, a custom more personalized plan can speed things up and reduce the risk of injury.

So why wait? Start your journey with us. At Revision Health Services, we're here to cheer you on every step of your health journey. Embrace these exercise routines, because you're on your way to a stronger, healthier you!

Understanding Physical Therapy: An Overview of PT and Muscle-Strengthening Exercises

Understanding Physical Therapy involves getting to know your body and your goals! At Revision Health Services, we're dedicated to improving our patients' health through innovative care and the powerful impact of evidence based exercise.

Not only is PT, or physical therapy, a versatile field, designed to boost your fitness level and help in the journey to better health. One of our fundamental tools is the use of muscle-strengthening exercises. It's been shown that establishing a routine of exercise can actually add years to your life! I know it's work and I know it's inconvenient.

The beauty of these exercises is their adaptability. I always express the need for them to be convenient and effective! Whether you're a seasoned athlete or just starting your fitness journey, these PT routines can be customized to your fitness level, ensuring you're appropriately challenged and supported. They are also a fantastic supplement for at-home workouts for those who are crunched for time! 

The best physical therapy exercises are ones that can be done in your home and you are aware of what they should feel like and the expected outcome. No one likes to do something without reward. Physical therapy exercises must have intention and be ideal of your body and ailment.

Health, something we seem to value more as time goes on, can be significantly improved with regular exercise. We see this through my experience and in the research! Our goal is to guide you on this journey, setting up a PT routine you can follow at home and providing the necessary care to help you live longer and stronger!

You're not just a patient to us at Revision Health Services, you're an individual with unique health and exercise needs, and we're eager to help you meet these with the right PT and exercise routines.

Many doctors of physical therapy are taught to study what we call “clinical practice guidelines” or “CPG” for short. CPGs are not the end all be all but they provide a resource for therapists to use what is referred to as evidence based practice. - I wish more professions used these! 

This basically means that the interventions we choose for our patients are backed up with research. Of course there are limitations to relying on research alone, but it provides a good foundation when treating patients. A good therapist will use the data combined with personal experience to drive their treatment. In 2021 the low back pain CPG came out.

This was an update from nearly 10 years of new data. The most renowned experts in the field of physical therapy had worked on this document for a number of years to come to several conclusions. When looking at this publication we can see that there are many different ways to treat low back pain. Most of which have studies to back up their claims. The fact that there are several proven ways to treat the low back is both a good and bad thing.

Although we know that many things work, we aren’t quite sure for whom the prescribed intervention will work best. This is where experience comes in. It is good to know all of the ways to treat low back pain then use the evidence along with intuition to give patients the best possible care. If we can take one thing out of the hundreds of studies that were analyzed in this CPG, is that exercise grades out extremely well. This evidence validates the use of exercise in the treatment of low back pain. Once again it is up to the therapist how to implement this data. This is why it pays to be picky when it comes to choosing your physical therapist. 

Unfortunately “exercise” is rather vague when determining exactly what to do. Exercise can mean stretching, resistance training, cardiovascular work, mobility, or even just muscle activation. The highly trained professionals at Revision Health Services understand that there are many ways to implement exercise with their patients. The true mark of an effective physical therapist is the what, how much, and for how long the exercises should be done. 

I had a patient with low back pain who was a triathlete. He was in very good shape. This guy would work out with weights 4-5 times a week as well as run, bike, or swim 4-5 times a week. This guy is a great example of you can’t just indiscriminately prescribe exercise and expect people to get better. We needed to look at what he was doing and figure out why he was having back pain. During my evaluation I had him perform several different movements to see which ones would cause him pain. Turned out that when he bent over his pain would increase. This was likely due to prolonged postures on his bike with a flexed spine combined with shortened hamstrings and hip flexors along with weak posterior muscles. We ended up developing a stretching routine combined with mobility to help alleviate his back pain.

Furthermore we talked about the importance of rest to allow his muscles to heal. We talk a lot on this blog about people who’s biggest problem is that they need to move more. Sometimes it's not how much people move, but how. 

Lower Back Pain Exercises PDF | 27 Stretches You Can Do At Home

Here is a PDF of 27 stretches that I have found to be effective in reducing lower back pain. There are detailed pictures and instructions to make sure you are doing them correctly.

Physical Therapy Exercises: Conditioning and Balance Exercises for a Better Home Workout

Building an effective home workout necessitates incorporating a dynamic range of physical therapy exercises. At Revision Health Services, we've developed a list of conditioning exercises and balance exercises to enrich your exercise routine. Our series of home physical therapy exercises focus on improving balance, increasing stability, and maximizing wellness, all from the comfort of your own home. We know that balance decreases over time due to many reasons but we can do something about it! 

When creating your at home workout plan, it's important to remember that time spent on warming up and incorporating resistance exercises is just as important as the actual workout. Including stretches in your routine promotes muscle flexibility and reduces the risk of injury. Early-morning stretches can also lead to better overall health.

Balance exercises form a crucial part of your home exercises lineup. They equip your body with the necessary skills to maintain a proper posture and coordination. With the overall goal to reduce risk for falling!

Meanwhile, conditioning exercises help build endurance and manage weight as you move towards achieving your fitness goals over time. This dual approach often yields the best results. Check out some of my favorite conditioning exercises in this video!

Below are 3 exercises that I often use when working on conditioning and strengthening! 

Thread the needle home exercise
Thread the needle exercise
Bird Dog Exercise at home
Bird Dog Exercise
Squat Core Exercise at home
Squat Core Exercise

In-home physical therapy exercises are a great way to improve your overall health as well as combat deficits that require more than visiting a therapist twice a week. Balance and conditioning exercises can be performed safely at your home with a little bit of coaching. One thing to keep in mind when working on balance is that you want to make sure you are setting yourself up to be safe. I suggest for many of my patients to find a countertop. Preferably one that has a junction that creates an L shape. This will block you from two sides and give you something to grab onto if needed. Here are a few exercises that can help improve balance at home. 

1. Narrow base balance: If you were to build a tall structure you would want it to have a wide base so that it doesn’t topple over. Our bodies are the same way! We can challenge our balance by placing the feet close to each other. Find a countertop as described above, start with your hands on the countertop and bring the feet so that they are touching one another side by side. Start to lift your hands from the counter, but keep them close by to ensure you have something to grab on to incase of of a loss of balance. 

2. Tandem stance balance: This exercise also works on balance by reducing the base of support. Stand near the countertop with one foot stacked in front of the other. Lift your hand away from the countertop, but be sure to just hover above incase you start to lose your balance. Try and see how long you can hold this.

We've developed a Resiliency Program at Revision Health Services that combines the best of physical therapy exercises with cutting edge treatments within a positive, encouraging environment. This was developed to give you the best change for the physical health you deserve! 

Physical Therapy Exercises for Knee, Hip, and Shoulder a Core to Home Rehab

Physical therapy, or PT, is an essential aspect of maintaining and reviving your overall health. It focuses profoundly on exercises that strengthen muscles, enhance rotation, motion and extension, thus improving your body's flexibility, coordination, and balance. At Revision Health Services, we specialize in offering individualized PT programs, encompassing various inclination and conditioning exercises suited for your body needs.

In this video you can find great physical therapy hip and knee exercises to improve strength and resiliency! 

Think about your knee. It carries the body's weight while enabling smooth locomotion. Similarly, your hip joints play a crucial role in maintaining the body's balance. But due to your daily routine or accidental injuries, these muscles can weaken or become susceptible to injuries, and you may experience pain or stiffness. That's where our PT exercises come into play.

The range of our PT exercises includes targeted exercises for your knee, hip, and shoulder. These exercises focus on improving muscle strength, increasing motion and rotation, and helping restore regular functionality. A cumulative impact of these workouts can lead to improved balance, extension and overall muscular health. They can be easily performed at home under professional supervision. Remember, the key to effective PT is consistency and accuracy. We're always here to guide and encourage you every step of the way.

The hip and the knee play a pivotal role in balance. These two joints work together in a synergistic fashion that allows us to walk, climb stairs, and most importantly not fall! The knee is referred to by many physical therapists as a “dumb joint.” This means that it is subject to what happens upstream (the hip) and downstream (the ankle.) Weakness in the hips can place an abnormal force on the knee leading to pain or even early onset arthritis. Same can be said about the ankle. If the ankle lacks mobility, knee pain can develop from the necessity to compensate. 

The Core of PT lies in incorporating the right PT exercises specifically calibrated for your knee, hip and shoulder. Let's embark on your journey to improved health together today!

When To Opt For Physical Therapy: When does your body need help?

If you're struggling with physical ailments, noticing it's always at the lower left of your back, or maybe it's stubborn elbow discomfort, don't just step back and let it hold you back. You may actually benefit greatly from having a physical therapist in your corner. A physical therapist isn't just for when you're knocked down, but also when you're trying to stay on your feet - heading off potential issues before they leave you not able to do the things you love.

We at Revision Health Services will guide and encourage you with at-home physical therapy exercises, personalized to your situation. 

The sad truth about health care as a patient is that you have to be your biggest advocate when it comes to your treatment.

Finding a clinician that truly has your best interest in mind can pay dividends in not only treating pain, but preventing it. When working in a clinic we had certain primary care physicians that paid great attention and care to their patients. They would only give them the medications they needed and referred them to other professionals that shared their values. There was one doctor in particular that ended up leaving the organization I was working with. Needless to say, all of his patients followed him. He was unique in that he would spend as much time with his patients as they needed and do his best to give them the best possible care. He was a big advocate of physical therapy because he knows the impact it can have on someone’s life.

Connect with us here!
Connect with us HERE!

When a physical therapist is able to reduce pain and improve function, so many other things will tend to fall into place. It starts with patients holding providers to a high standard.

There is nothing more important than your health, so it is imperative that you surround yourself with clinicians that feel the same way. At Revision Health Services, your well being is paramount. We care about your results as much as you do! 

Whether it's helping you strengthen your back or developing a plan to lower your discomfort, we are here for you. Our physical therapists work closely with patients, teaching the importance of consistent at-home therapy—that's the real game-changer.

In closing, at Revision Health Services, we're truly invested in your journey to better health and well-being. Our passion for guiding you through personalized home physical therapy exercises stems from the belief that understanding and caring for your body is essential. Whether you're embarking on a fitness journey, overcoming specific challenges, or simply striving for a healthier lifestyle, our team is here to support you every step of the way. We emphasize the importance of consistency in maintaining your exercise routine at home, recognizing that your commitment is the key to long-term success. With our expertise in physical therapy, evidence-based exercises, and personalized care, we're dedicated to helping you achieve a stronger, healthier you. Don't wait any longer—start your journey with us, and let's embrace the positive changes together!


George, S. Z., Fritz, J. M., Silfies, S. P., Schneider, M. J., Beneciuk, J. M., Lentz, T. A., Gilliam, J. R., Hendren, S., & Norman, K. S. (2021). Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. The Journal of orthopaedic and sports physical therapy, 51(11), CPG1–CPG60.

Dr. Michael Derry is a Doctor of Physical Therapy and board certified in orthopedics. He is very passionate about treating lower back pain and helping people build their resiliency. He has spent time assisting at universities as well as managing large clinics before starting his own practice in Jacksonville, FL.

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