Daily Habits to Help with Physical Therapy

By Dr. Drew Voelsch

Physical therapy is an essential part of recovery for many people dealing with pain or injuries. While your therapy sessions are crucial, what you do outside of those appointments also plays a big role in your progress. Developing good daily habits can make a significant difference in how well and how quickly you recover.

A successful physical therapy routine includes more than just the exercises you do during your sessions. It’s about integrating movements and practices into your daily life. Simple habits like morning stretches, movement breaks during the day, staying hydrated, and maintaining good posture can enhance your recovery process. These habits help keep your muscles flexible, reduce stiffness, and ensure that your body gets the nutrients it needs to heal properly.

So, we’ll explore various daily habits that can aid your physical therapy journey. From starting your day with a gentle stretching routine to practicing good posture, each habit contributes to a better recovery experience. By implementing these practices, you can take an active role in your healing process and make the most out of your physical therapy sessions.

Daily Routines to Support Your Physical Therapy Progress

1. Start Your Day with a Gentle Stretching Routine

Morning stretches to reduce stiffness can be a game-changer for your physical therapy journey. When you wake up, your muscles and joints may feel stiff from staying in one position for hours. Simple stretches can help loosen these muscles and prepare your body for the day ahead. 

Start with neck stretches by slowly moving your head from side to side and then up and down. Move on to shoulder rolls, lifting your shoulders towards your ears and then rolling them back and down. Gentle back stretches, like the cat-cow stretch, can also help improve flexibility and reduce tightness.

Benefits of starting the day with stretching are numerous. Morning stretches can improve your range of motion, making it easier to perform daily tasks and physical therapy exercises. Stretching increases blood flow to your muscles, which can reduce pain and stiffness. 

This can lead to a more active and productive day, as your body feels more energized and less sore. Stretching can also reduce the risk of injury, as flexible muscles and joints are less likely to strain or tear.

2. Incorporate Movement Breaks Throughout Your Day

Sitting for long periods can be bad for your recovery, so it’s essential to incorporate movement breaks throughout your day. Simple exercises to do during breaks include standing up and marching in place, doing gentle neck and shoulder stretches, and even taking a short walk around your home or office. Leg stretches and ankle circles can also help improve circulation, especially if you spend a lot of time sitting.

Frequent breaks improve progress in physical therapy by preventing stiffness and keeping your muscles active. Movement breaks relieve the strain caused by prolonged sitting and improve overall circulation, which is essential for muscle recovery and healing. 

These short, regular breaks can make your physical therapy exercises more effective by ensuring your muscles stay flexible and strong. Taking a few minutes every hour to move around can significantly enhance your recovery and boost your overall well-being.

3. Stay Hydrated and Eat a Balanced Diet

Importance of hydration for muscle recovery can’t be overstated. Drinking enough water helps keep your muscles hydrated, which is crucial for their flexibility and function. When you’re dehydrated, your muscles are more likely to cramp and feel sore, making it harder to stick to your physical therapy exercises. Aim to drink at least eight glasses of water a day, and even more if you’re active or it’s a hot day.

Nutrient-rich foods that support healing include fruits, vegetables, lean proteins, and whole grains. These foods provide the vitamins and minerals your body needs to repair tissues and keep your energy levels up. Protein is especially important for muscle recovery, so include sources like chicken, fish, beans, and nuts in your diet. 

Foods high in antioxidants, like berries and leafy greens, can reduce inflammation and speed up the healing process. By eating well and staying hydrated, you give your body the fuel it needs to recover more efficiently.

4. Practice Good Posture and Ergonomics

Tips for maintaining good posture while sitting and standing are vital for your recovery. When sitting, keep your feet flat on the floor, your back straight, and your shoulders relaxed. Avoid slouching or leaning forward, as this can strain your neck and back. 

When standing, distribute your weight evenly on both feet, keep your shoulders back, and avoid locking your knees. Good posture reduces the stress on your muscles and can prevent additional pain or injury.

Ergonomic adjustments to your workstation for better support can make a huge difference in your recovery. Ensure your chair supports the natural curve of your spine and that your desk is at a comfortable height. 

Your computer monitor should be at eye level to prevent neck strain. Using a footrest can help maintain the correct posture for your lower back. Small changes in your work environment can lead to significant improvements in your physical therapy outcomes.

Incorporating Helpful Habits into Your Physical Therapy Routine

Incorporating these daily habits into your life can greatly enhance your physical therapy experience. Starting your day with gentle stretches, taking regular movement breaks, staying hydrated, eating a balanced diet, and practicing good posture are simple yet effective ways to support your recovery. These practices not only improve your physical well-being but also help you stay committed to your therapy goals.

At Forza Chiropractic, we believe that a holistic approach is key to healing. By adopting these daily habits, you can actively participate in your recovery and achieve better results from your physical therapy sessions. If you’re looking for expert guidance on your journey to better health, contact our chiropractors in Arlington Heights today. Our team is here to help you every step of the way!