‍

Physical therapy is one of the most beneficial injury treatment methods in the realm of healthcare. Not only is it non-invasive, but it allows patients to play an active role in their healing. While traditional PT sessions involve traveling to a facility to help facilitate healing, here at Virtual PT NYC, our team can help patients make a full recovery without them ever needing to leave their homes. To learn more about how you can complete a physical therapy regimen without any equipment, please schedule an appointment via our website!

Virtual Teaching 

Part of what makes physical therapy so enticing to people in need of care is the hands-on role they get to play in their recovery. Therapeutic stretches and exercises play a key role in physical therapy, and while our physical therapists will teach you these exercises, you’ll be the one performing them. While you may think some equipment will be needed to complete these exercises, that is simply not the case. Bodyweight exercises are extremely beneficial in treating pain and discomfort, and they can easily be taught through video calls. Depending on the type of injury you’re dealing with, our team can teach you to perform a variety of these exercises. Examples of these exercises can be seen below:

Sitting Pigeon Pose 

1. Stretch your legs straight out while sitting on the floor.
2. While bending your knee, place your right ankle on top of the opposite knee.
3. Begin to lean forward and stretch so your upper body reaches for your thighs.
4. Hold this stretch for 15 to 30 seconds before returning to the starting position.
5. Repeat this stretch while bending the opposite knee.
6. Sitting pigeon pose is used to relieve lower back pain.

Standing Quad Stretch

1. Stand up straight with your feet shoulder-width apart.
2. Stand on your right leg and bend your leg knee back and grab your foot with your left hand.
3. Place your opposite hand on a wall or chair for balance if necessary.  
4. Switch legs after holding this position for at least 15 to 30 seconds.
5. The standing quad stretches help to loosen any tight front leg muscles.

Squats

1. Start in a standing position with your legs shoulder-width apart.
2. Keeping your back straight and heels dug into the ground, slowly begin to bend your knees and dropdown.
3. Get your knees bent to a 90-degree angle if possible before returning to the starting position.
4. For the most results, our physical therapists recommended performing three sets of 10 to 12 repetitions.
5. This exercise works to strengthen your glutes and other muscles in your legs.

Standing Arm Swings

1. Stand up straight with arms dropped down to your sides.
2. Have your palms be facing your body.
3. Keeping your shoulders immobilized, slowly raise your arms as high as they can go.
4. Make sure you keep your entire body still while performing this exercise.
5. Alternate between raising your arms and bringing them back down to your side for at least one minute.
6. Performing this stretch helps to soothe shoulder and rotator cuff pain caused by overuse injuries.

The Benefits Of Body Weight Exercises

The exercises that we previously listed are just a few of the ones that our staff can teach you during virtual sessions of physical therapy. Bodyweight exercises are extremely beneficial for healing, as no equipment is needed to perform them. They are also easy to master, meaning you’ll be able to complete a treatment regimen without needing the supervision of our staff once you get a handle on them.  

Contact Our Team  

If you’ve recently been injured or begun to experience pain, don’t wait around for it to get better on its own. Our team at Virtual PT NYC can help craft the perfect treatment regimen for you that does not require the use of any equipment. To learn more about our services and how bodyweight exercises can be the answer to your problems, be sure to contact our team today.