4 Common Types of Therapeutic PT Exercises With Examples

The most common therapeutic physical therapy (PT) exercises consistently appear because they are highly effective. The most common exercises used by physical therapists target mobility, strength, stability, and function, benefiting a range of conditions.

Range of Motion and Flexibility Exercises

Therapists use a range of motion and flexibility exercises to restore or maintain joint movement. They may be used after injury, surgery, or a period of prolonged immobility.

These therapeutic PT exercises reduce stiffness, prevent contractures, improve circulation, and make daily activities easier. They include heel slides, shoulder pendulum swings, hamstring stretches, and calf stretches.

Example Exercise: Heel Slides

Start by lying flat on your back on a firm surface. Both legs should be extended and relaxed. Begin the movement by slowly bending one knee and sliding your heel along the flat surface toward your bottom. Make sure to keep the heel in contact with the floor/mat as you make the motion. Stop when you feel a gentle stretch in the hip or knee, or when your foot is close to your body. Hold this for 2 to 3 seconds and then slowly slide the heel to the starting position.

Heel slide

Pro Tips:  Keep movements slow and controlled, avoid lifting your heel off the surface, and never push into pain. Just move for a comfortable stretch.

Strengthening Exercises

Physical therapists know that weak muscles can’t support joints properly and increase the risk of injury.  They are used after injury or surgery to treat chronic conditions like chronic back pain, to improve balance and prevent falls, and to enhance athletic performance.

Strengthening exercises improve muscle strength and endurance, stabilize joints (especially knees, hips, and shoulders), reduce pain, and support better posture and balance.

Examples include straight leg raises, bridges, sit-to-stands, clamshells, wall squats, and resisted band work.

Example Exercise: Wall Squats

Begin exercise by standing with your feet shoulder-width apart and your back against a wall. With your back against a wall. Slowly bend your knees and hips, sliding your back down the wall. Keep your head, shoulders, and lower back against the wall during the movement. Stop when your thighs are parallel (or where you are comfortable if before then. Hold the position for 10 to 45 seconds. Slide up slowly to the starting position.

Pro tips:  Keep heels grounded throughout the exercise. Also, avoid arching the lower back. Always move slowly and stop if you feel sharp pain in the knees or hips. Breathe! Don’t hold your breath.

Balance and Proprioception Therapeutic PT Exercises

Physical therapists use these exercises to retrain the body’s awareness of where it is in space. These exercises improve balance to prevent falls and improve coordination. This restores confidence in performing daily movements.

They are commonly used after injury or surgery, when balance systems decline, to reduce fall risks in the aged and others with balance issues.

Examples include single-leg stands, tandem walking, and the use of balance boards.

Sample Exercise: Tandem Walking

Starting by standing tall at the start of a clear line, marked with floor tape. If necessary, begin next to a counter, wall, or rail for support. Keep your eyes focused on a spot ahead and not your feet. Relax your shoulders and lightly brace your core. Begin to walk by placing the heel of your front foot directly in front of your toes on the back foot. Slowly shift weight onto the front foot. Step the back foot forward so the heel meets the toes of the other foot. Take small, controlled steps and let your arms hang naturally. Continue for the planned distance.

Pro tips: Be sure to keep your gaze forward, not at your feet. Take your time and make slow, soft steps as you keep your knees tracking forward. Don’t be afraid to use fingertip support at first and then gradually reduce its use. Always stop if you feel dizzy or in pain.  

Core Stabilization Exercises

Core weakness often results in back pain, poor posture, and improper body movement.  Physical therapists use core stabilization exercises to support spine health, enhance stability, improve athletic performance, and reduce strain on extremities

These exercises are used as part of a comprehensive hip, knee, or shoulder rehabilitation program after injury or surgery. In addition, they are used for back pain, athletic training, fall prevention, and postural problems. 

Examples include pelvic tilts, planks, bird dogs, and dead bugs.

Sample Exercise: Bird Dogs

Begin on the floor on your hands and knees. Make sure your wrists are under your shoulders, and your knees are under your hips. Extend one arm forward while extending the opposite leg backward. Keep your core engaged, your spine neutral and not arched, and your hips square. Slowly move your arm and leg back in and switch sides.

Pro tips: Avoid overextending the leg, arching the back, letting elbows lock, or wobbling side to side. Don’t let your hips twist or tilt; imagine balancing a glass of water on your lower back. Keep the core engaged by drawing your belly button gently toward your spine. This movement is about stability and not speed. So, extend slowly and smoothly

Therapeutic PT Exercises Tailored For You

If you seek pain reduction through better movement mechanics or need assistance with post-injury or surgery recovery, physical therapy can help.

The therapists at Balanced Body help people improve their quality of life, enhance their mobility, and maintain their independence.

See if therapeutic PT will help you. Schedule a free consultation today.