Strengthening Exercises in Physiotherapy - Benefits and Contraindications

Introduction

Strengthening exercises are a set of exercises designed to overexert the muscles until they are fatigued. By doing so, weak muscles are strengthened, and the risk of injury is also reduced. Strengthening exercises are unique for each group of muscles. Overloading the muscles only makes the strengthening program effective.

What Are the Types of Strengthening Exercises?

Strengthening exercises are designed uniquely for each set of muscle groups. The activities are done in the following ways:

• Exercises are done with weight or weight machines.

• Exercises are done against the resistance of water.

• Strengthening exercise is done using suspension equipment.

• Exercises are done using medicine balls, barbells, sandbags, dumbbells, and kettlebells.

• Exercises aimed against gravity.

• Exercise using body weight as load.

How Is It Done?

• A warm-up session before strength training is a prerequisite for improving strength and stamina. It can be done through exercises like cycling, walking, or rowing for at least five minutes.

• Specific exercises concentrate on a particular group of muscles and are repeated at least two to three times a week.

• Each exercise should be done in eight repetitions, two times a week.

• In progress, these exercises can be done in eight repetitions, twice or thrice a day.

What Are the Indications?

• Arthritis: Patients affected with arthritis (a musculoskeletal condition in which most of the joints are inflamed).

• Muscle Atrophy: The patient has been immobile for a long time due to some disability.

• Movement Dysfunction: In specific impairments, movement may be altered or painful. In such cases strengthening exercises help regain the lost potential.

• Post-injury: After the injury, in cases where the original strength of muscles is lost, strength training will help restore them.

• Posture Correction: The muscles tend to become weak due to some musculoskeletal issues. Strength training helps restore lost strength.

• Post-surgery: Any surgery can result in reduced muscle strength and function. Strength training can be done in such cases.

What Exercises Are Done to Strengthen the Lower Limb?

1. Clamshells: Lie sideways with knees bent and try keeping the feet together. Try raising the knee while keeping the feet in contact with each other. While doing this exercise, prevent the pelvis from rolling back while lifting.

2. Single Bridge: Lie flat on the floor with the hands near the body and palms facing the ceiling. Slowly bend the knees and try lifting the hip up while a stretch is felt in the hip. Hold for a few seconds, and then repeat the same two to three times.

3. Double Bridge: Lie in the same position as a single bridge exercise. While maintaining the bridge position, lift the leg from the floor and stretch the knee out, straightening it. Hold this stretch for a few seconds, and then repeat the same in the other leg.

4. Elastic Band Hip Internal Rotation: Try sitting in a chair with a towel placed between the knees and tie an elastic band around the ankles. Try to squeeze the ball and hold it for a few seconds. Following this, try stretching the feet apart until a stretch is felt. Repeat the same exercise two to three times.

What Exercises Are Done to Strengthen the Shoulder?

1. Stand straight, leaning near a wall, and try lifting the left arm while the elbow is at a right angle and the back resting on the wall. Try pushing the arm against the wall. Try holding this stretch for five seconds and repeat this exercise ten times.

2. Lie on the floor sideways with one hand tucked under the head and the knees bent. Use a towel to place under the free hand that is rested on the body. Lift the free arm up towards the ceiling and return to the original starting position. Repeat this exercise ten times.

3. Stand straight with both arms tucked near the sides of the body. Lift the arm to the side with the thumb extended. Return the arm back to the starting position and repeat this ten times.

What Exercises Are Done to Strengthen the Neck?

1. Stand straight and tilt the head to the right side. While doing this, resist that movement with the right hand resting over the right side of the forehead. Hold for five seconds and repeat in the opposite direction. Repeat this ten times.

2. Stand straight and tilt the head backward. While doing this, resist that movement with the palm of one hand resting over the back side of the head. Hold for five seconds and repeat this ten times.

3. Stand straight and tilt your head forward. While doing this, resist that movement with the palm of one hand resting over the forehead. Hold for five seconds and repeat this ten times.

What Exercises Are Done to Strengthen the Wrist?

1. Place the forearm on a table by holding a weight in the palm. Now slowly bend the wrist as far as possible. Repeat this exercise ten times.

2. Stand straight and hold a weight in one hand with one elbow bent and palms turned upwards toward the ceiling. Now slowly rotate the forearm while the palm is facing downwards. Repeat this exercise ten times.

3. Place the forearm on a table with the forearm facing the ceiling, with a weight in the palm. Now slowly bend the wrist as far as possible. Repeat this exercise ten times.

What Are the Benefits?

• The strength and tone of the muscles will improve through strengthening exercises.

• Aged patients can be independent if they undergo strength training.

• Range of motion is improved through strengthening exercises.

• Flexibility and mobility of all the joints can be improved through strengthening.

• There will be more stamina and less energy consumption by the muscles through routine strengthening exercises.

• Management of obesity and overweight.

• The occurrence of injury can be reduced.

• The muscular function can be Improved.

• The posture of the patient is improved.

• Pain management in severe painful musculoskeletal problems.

• Increased sleep and overall well-being.

• Bone density will be improved through regular strength training.

Conclusion

Strengthening exercises should be included as daily training to improve the strength of the muscles. They help improve the range of motion of the joints. When strength training is done regularly, the risk of injuries is also reduced. Being physically active also helps older adults to be independent in performing various activities.