It’s been 1 week since I’ve closed my business due to COVID-19.  I’ve been doing a lot of thinking and brainstorming about how I can continue to help my patients from afar and I’ve realized that many people could do some great exercises at home, but most don’t have the tools that would make this easier and possibly more beneficial.  This post is a list of tools that can be purchased from Amazon.com that can be very helpful for a home exercise program.  I would encourage you to consult with a physical therapist before completing any exercises to make sure that they are safe for you – especially if it’s a new exercise that you’ve found on You Tube or another online platform.  Many therapists are now providing Telehealth sessions, which can be great for reviewing your old exercise program and learning new exercises to ensure that you are completing them safely and with good form.  If you are not completing them correctly, there is risk for injury….and why spend time doing exercises if they’re not giving you the benefit that you are looking for?  I am currently getting set up for Telehealth, so please contact me at DrLisa@SolsticePhysicalTherapy.com if you would like to schedule a session!

Foam Rollers

Foam rollers are amazing in so many ways!  I will soon be providing many videos and exercises that utilize foam rollers.  When you look for foam rollers, there are so many different shapes, sizes, densities and colors.  They can all be beneficial in their own way, but are made for very specific things.  My favorite foam roller is the basic white 6″x36″ because it is extremely versatile and is usually tolerated the best by most people.  I have found a foam roller that is very reasonably priced and has great reviews.

All Ball for Myofascial Release

I LOVE my All Ball!  Many people use lacrosse or tennis balls to release knots, but I have found that the 4″ All Ball is my favorite tool for self-Myofascial Release.  The reason for this is that it’s softer and larger so it affects more surface area and is gentle on the tissues during the 5 minutes or longer that is required for Myofascial Release.  You can use this under the sacrum, on the spine and the ribs and other places that a smaller and harder ball would possibly injure.  I usually use 2 at a time on my back, chest and legs.  I could only find them in sets of 6 or more, so you can give them as a gift to 2 other people to improve their health and wellness!

Resistance Band Loops

I love these Resistance Band Exercise Loops for so many different exercises for the core, legs and arms.  They come in a set of 4 different resistances, which is great for progression and also because we often use the heavier ones for the legs and the lighter ones for the arms.

Resistance Bands

There are so many different kinds of resistance bands – some with handles, some that are flat bands, some that have divided sections, tubing, etc.  I have personally found that the flat bands are nice for a shorter term rehab (1-3 months) as they are cheaper and you will most likely be progressing quickly and not need them for too long.  I like the tubing better for when I want something that is longer lasting, like if I want them to be a part of my home gym.  The other options are geared more towards specific exercises, but if you just want normal rehab equipment, either the flat band or tubing are sufficient.  The handles can be great for certain things in order to give you a wider surface to grip, but often, I just tie a knot or a loop in the end of the band to form a handle.  Some grips of the band or tube are actually harder with a handle.

Shoulder Pulleys

I have patients use these shoulder pulleys at home to improve their shoulder range of motion.  You can use them for almost all of the different motions of the shoulder and they allow you to completely control the motion on your own with a gentle glide.

Back Buddy Massager

Back Buddy Massagers are great for doing self-massage, especially in places that are hard to reach.  Sometimes there are areas in our neck and shoulder area that are difficult to release with a ball, so these really come in handy!

Craniocradle

The CranioCradle is another fantastic tool for doing self-trigger point and tissue release at home.  It is not just for the head and neck – you can use it all along your spine!

Be Calm Balls

These are amazing!  When I first tried Be Calm Balls, I thought that they would be way too soft to really do anything.  Somehow, they provide the exact amount of pressure that really induced a sense of relaxation and “calm.”  They are incredible for suboccipital release (the area just under the base of your skull), which can reduce headaches, tension throughout the entire spine and help with sleep comfort.  You can also use them all along your spine and they feel incredible.  They are a great addition to a meditation practice.

Exercise Ball (aka Swiss ball, Yoga ball)

Exercise balls are another tool that can be used for so many exercises, are great for sitting at a computer desk and are wonderful for prenatal exercises and pelvic opening.  PLEASE get a good quality ball – the last thing you want to do is have it burst underneath you and cause more injuries!  This exercise ball is extra thick and can hold a lot of weight, which makes me feel much more comfortable recommending it.  Please make sure that you get the right size for your height – this is very important for many exercises, and especially when sitting on it.  If you are sitting on a ball that is too small or too big, it can put stress on your legs, back and pelvis if you are sitting on it for a prolonged period of time.

Pilates Ball

I use the Pilates Balls for head/neck exercises, back, core, and leg strengthening exercises.  You can also use a slightly under-inflated beach ball, or bouncy ball from the $1 bin at your local store.

This is just a list of the items that I use most frequently and often recommend to my patients.  There are a million more tools and resources out there!  Please contact me if you have any questions at DrLisa@SolsticePhysicalTherapy.com.  You can also visit www.SolsticePhysicalTherapy.com for more information about my practice and to schedule a Telehealth visit in the state of Colorado.

 

**This is not to be considered medical advice, please contact a physical therapist or other healthcare professional for more information.  All content on lisawilcoxpt.com is created for informational purposes only and is not to be taken as medical advice, treatment or diagnosis.

**Lisa Wilcox is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.