What are some useful physical therapy exercises?

Here are 10 useful physical therapy exercises:

1. Neck Stretch:

- Purpose: Relieve neck pain and tension.

- Instructions: Stand/sit with good posture. Gently tilt head to one side and use the opposite hand to provide a slight stretch. Hold for 20-30 seconds. Repeat on the other side.

2. Shoulder Rotation:

- Purpose: Improve shoulder mobility and reduce stiffness.

- Instructions: Stand/sit tall. Roll shoulders forward in a circular motion, then reverse direction and roll shoulders backward in a circular motion. Repeat for 10-15 repetitions in each direction.

3. Wall Angels:

- Purpose: Strengthen upper back and shoulder muscles.

- Instructions: Stand facing a wall with elbows bent 90 degrees and hands flat on the wall at shoulder height. Slowly raise arms up the wall, forming a "W" shape, until they are overhead. Hold for a few seconds, then slowly return to the starting position. Repeat 10-12 times.

4. Side-Lying Leg Raises:

- Purpose: Improve hip strength and stability.

- Instructions: Lie on your side with your bottom leg bent for support and top leg straight. Slowly raise top leg upwards until it's parallel to the floor, then slowly lower back down. Do 10-15 repetitions on each leg.

5. Knee-to-Chest Stretch:

- Purpose: Relieve lower back pain and improve hip flexibility.

- Instructions: Lie on your back with one leg extended and the other bent. Bring the bent knee to your chest and wrap arms around the shin. Hold for 20-30 seconds, then switch legs.

6. Bridge Exercise:

- Purpose: Strengthen back and gluteal muscles.

- Instructions: Lie face up with knees bent and feet flat on the floor. Raise your hips until your body forms a straight line from shoulders to knees. Squeeze glutes at the top and hold for a few seconds. Slowly lower back down. Do 10-15 repetitions.

7. Hamstring Stretch:

- Purpose: Improve flexibility in the back of the thigh.

- Instructions: Stand facing a wall or other stable surface, step back with one leg and keep your front leg slightly bent. Bend at the waist, keeping your back straight, until you feel a stretch in the back of the straight leg. Hold for 20-30 seconds, then switch legs.

8. Calf Raises:

- Purpose: Strengthen calf muscles and improve ankle flexibility.

- Instructions: Stand on a step or curb with only your heels off the edge, keeping your feet shoulder-width apart. Slowly raise your heels until you feel a stretch in your calves, then slowly lower back down. Repeat 10-15 times.

9. Forearm Plank:

- Purpose: Strengthen core and upper body.

- Instructions: Start in a push-up position but rest your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold for 20-30 seconds, gradually increasing over time.

10. Seated Toe Touches:

- Purpose: Improve hamstring and lower back flexibility.

- Instructions: Sit on the floor with legs straight out in front of you. Try to reach forward and touch your toes with your hands. If you can't reach your toes, go as far as you can and hold the stretch. Do this for 20-30 seconds.