Whether a physical activity is part of your job or is just what you live and breathe, you want to know what to do to always stay on top of your game.
Sports therapy is a healthcare discipline that is geared toward helping physically active people move better and achieve their full potential. It incorporates stretches, exercises, and specialized techniques aimed at enhancing your flexibility and physical strength, enabling your body to recover from strain or injury, maximizing your mobility, and lowering your risk for future injuries.
In this blog post, we’ve provided some at-home exercises that our movement experts here at Reagan Integrated Sports Medicine in Dallas, Texas have recommended for people like you who desire to take their sports or fitness performance to the next level.
Exercise #1 The Hamstring Stretch
Lying flat on your back, you raise one leg and pull it to your chest by holding the back of your thigh. Straighten your knee, but do it gently as much as possible. From there, hold the position for at least 30 seconds. Slowly lower your leg to the floor, and stretch your other leg in the same way.
Exercise #2 Leg Raise
To start, lie flat on your back, and bend one knee, keeping your foot on the same side flat on the floor. Slowly raise your other leg 45 degrees, keeping your knee straight. Hold for 30 seconds, and slowly lower the leg. Do a total of ten raises on each leg. Gradual movement is key to this strengthening sports therapy exercise.
Exercise #3 Glute Bridge
Start with lying flat with both of your knees bent. Slowly raise your buttocks off the floor, and straighten your body at the pelvis. Hold for 5 seconds and gradually lower your buttocks to the floor. Do a total of 10 repetitions.
Exercise #4 Arm Stretch
To do an arm stretch, cross one arm across the chest just below shoulder level. Hold it in place with your opposite hand for at least 30 seconds. Lower and repeat the same technique with your other arm. Repeat for a total of five stretches on each side.
Exercise #5 Hip Flexor Stretch
Stand facing a set of stairs or exercise bench. Place one foot on a step level with your hip. Gently stretch your chest forward toward your knee on your bent leg. Hold in place 30 seconds, and then relax and lower your foot to the floor. Repeat on your other leg.
Exercise #6 Neck Rolls and Shoulder Shrugs
To perform neck rolls, gently rotate your head in a circular motion, clockwise, five times. Stop, then repeat the same motion counterclockwise. Move slowly to avoid dizziness.
To perform shoulder shrugs, rotate your shoulders backward five times and then forward five times. Again, gentle movement is key.
Sports Therapy in Dallas/Fort Worth, TX
Headed by Dr. Camille Reagan, our team of regenerative and chiropractic experts here at Reagan Integrated Sports Medicine offers innovative and highly effective treatment modalities—including sports therapy— to help physically active people successfully get back to or maintain their optimal levels of functioning. We can help you as well!
For a consultation with one of our sports medicine experts, call us at (972) 503-7272. You may also send an appointment request right here on our website.
