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8 Effective Physical Therapy Exercises You Can Do at Home in Burnet County

Do you need physical therapy to help heal from an injury? You’re likely aware of how important your at-home routines are for recovery, but where do you start? 

If you’re looking for effective physical therapy exercises you can do at home, our experts at Better Now Physical Therapy in Burnet County can help. Below, discover eight exercises for your home routine so you don’t lose momentum on your healing journey.

The 8 Best Home Physical Therapy Exercises That Top Practitioners Recommend

These at-home workouts can help you heal, provided you perform them correctly and safely. Please do not attempt without supervision. Do not perform if painful, or if any risk to your safety. If you have any questions, our specialists are happy to talk them through with you!

#1 Squats With a Band

This physical therapy exercise works your legs, arms, and back all at once. 

  • Set your band at eye level, arms extended in front.
  • Pull the band tight. 
  • While you hold the band, descend into a squat.

#2 Squat Figure Eights

This exercise involves doing figure-eights while holding your squat. 

  • While you’re in a wide-stance squat, weave a kettlebell or dumbbell through your legs in a figure-eight pattern. 
  • Practice it both clockwise and counter-clockwise.

#3 Goblet Squat High Holds

Squats are one of the most effective physical therapy exercises you can do at home, especially a goblet squat high hold. 

Raise your dumbbell to the height of your forehead while keeping your elbows squeezed together. Slow and controlled, squat down and up.

#4 Prone Ball Cars

This exercise strengthens your lower back and gluteal muscles. 

  • Lie on your stomach and pass a light object (like a ball) between your hands over your head.
  • Then, pass it behind your back. Alternate.

#5 Inchworms

Inchworms build strength in your core. These exercises require you to maintain a plank position. 

  • Walk your feet to meet your hands.
  • Return to the plank position.
  • Always keep your hands flat and knees straight.

#6 Squat Jumps

These movements are quick and forceful to keep your muscles reactive. 

  • Starting in a squat, quickly thrust upward and drive your arms down and back. 
  • Return to squat.
  • Bring your hands forward.
  • Repeat the motion.

#7 Warrior One with a Twist

One of the most therapeutic exercises for home use is Warrior One, with a twist. 

  • Establish your Warrior One position.
  • Bring your hands together as though praying.
  • Twist toward the front leg.

#8 Straight Leg Raise

This is one of the easiest DIY physical therapy exercises. 

  • Lie on your back with one leg planted. 
  • Point the toe of the other leg toward the ceiling.
  • Raise your leg about 45 degrees and hold 3sec, then lower softly.
  • Repeat the process with the other leg.

Let Better Now Physical Therapy Improve Your At-Home Routine

These physical therapy exercises you can do at home are simple, but may not be right for everyone. If you can do them safely and without pain, then go for it. Being consistent with them gives you a much greater chance of success. 

If you’re feeling stuck, let our orthopedic and sports specialists at Better Now Physical Therapy help. Book an appointment at 512-617-4334 today!