Exploring Rehabilitation Exercises

This month we are exploring the different categories and types of exercise which can be used for rehabilitation. Both general exercise and rehabilitation programs are vital in improving an individual’s physical health and functional capacity, however the type of exercise chosen is very much dependant on the individual’s goals, abilities and health conditions. We have broken the different types of exercises down into the various categories and types, with some examples of the which population groups would benefit best as well as examples of each category:

Categories of Exercises used for rehabilitation:

Cardiovascular Exercises – “Cardio” exercise is any physical activity that raises your heart rate and improves the efficiency of your cardiovascular system (the heart and blood vessels). According to the ACSM (American College of Sports Medicine) all adults between the ages of 18-65 should participate in a minimum of 30minutes of moderate intensity physical activity on 5 days a week, or 20minutes of vigorous activity on 3 days per week.
Examples include: Running, walking, swimming, cycling, rowing, dancing and skipping
The benefits of Cardiovascular exercise include improved heart and lung function, increased stamina and endurance, assists with weight management and fat loss as well as reducing the risk of chronic diseases such as heart disease, diabetes and hypertension (high blood pressure)
Some of the population groups that would benefit the most include:
Healthy individuals – as it improves general fitness and heart health
Diabetic Individuals – cardiovascular exercises helps to control sugar levels
Individuals with cardiovascular disease – due to improved circulation and heart function
Older adults – due to improved aerobic capacity and overall mobility

 

Resistance training (Strength training) – Is any training that makes your muscles work against force or load. According to the ACSM guidelines, all adults should participate in activities that maintain or increase muscular strength and endurance a minimum of 2 days per week.
Examples of strength exercises include: Weight lifting, resistance band exercises, bodyweight exercises and machine-based weight training
The benefits of strength training include: increased muscle strength and mass, an improved metabolic function, improved bone density, improved posture as well as joint stability and health.
Some of the population groups who benefit from regular strength training include:
Older Adults – as strength training helps prevent muscle loss due to aging, as well as improving balance
Individuals with osteoporosis – strength exercises help improve bone density and reduce fracture risk
Athletes – Due to increased strength and power which improves performance
Post-injury rehabilitation – helps regain lost muscle function and strength

 

Stretching – ACSM guidelines recommend stretching a minimum of 2-3 times a week, however daily stretching is most effective. Stretches should be to the point of tightness or slight discomfort and for most adults should be held for 10-30seconds (older individuals may get greater benefit holding the stretch for 30-60seconds).
Examples of stretching include: static stretching, dynamic stretching and yoga.
The benefits of stretching include increased flexibility and range of motion in joints and muscles, reduced muscle tension and soreness, improved posture and movement efficiency and reduced risk of injury during physical activity.
Some of the population groups that may get the most benefit include:
Athletes – due to increased flexibility which helps prevent injury and may improve performance
Older Adults – helps to maintain range of motion and mobility
Post-surgery patients – helps to restore flexibility and joint movement
Some chronic pain sufferers (example: back pain) – due to the relieved muscle tightness

 

Balance Exercises – It is recommended that older adults engage in balance exercises 2-3 times per week.
Examples of balance exercises include: Standing on 1 leg, balance boards, stability ball exercises, tai chi exercises and well as yoga poses
Some of the benefits include improved coordination and proprioception, reducing the risk of falls, strengthening of the stabilizing muscles around joints and enhanced overall functional movement
Some of the population groups that may get the most benefit include:
Older Adults – prevents falls and improves overall stability.
People with neurological conditions, (example: Parkinsons Disease) – helps improve motor co-ordination and reduces the risk of falling
Post-Injury patients – helps to restore balance and function after musculoskeletal injuries

Plyometric Exercises – These exercises involve explosive movements that use rapid stretching and contracting of muscles to increase power, speed, and strength. Due to the nature of Plyometric training, it is not an ideal exercise for all population types and should be prescribed with care. It is not suitable for beginners or people with joint issues.
Examples of Plyometric exercises include: Jump squats, box jumps, bounding, burpees and medicine ball throws
Some of the benefits of plyometric exercises include explosive power and strength, improved speed and agility and enhanced neuromuscular coordination
The population groups who might benefit most from these types of exercises include:
Athletes – particularly for sports requiring explosive movements (example: rugby, basketball, soccer)
Healthy Individuals – boosts overall fitness and functional movements

Types of Exercises used for rehabilitation:

 

Isometric Exercise – These exercises are considered “static” exercises/contractions as you generally won’t see any visible movements in the surrounding joints. They are often prescribed post-surgery or injury.
Example include: Planks, wall sits and static squat
Some of the benefits of isometric exercises include building muscle strength and endurance without joint movement, increased time the muscle is under tension to help build muscle size and stability and a reduced risk of injury as they are generally low impact.
The population groups that may benefit from these types of exercises include:
Post-surgery patients – enables muscle activation without stressing the joint
Individuals with joint problems (example: arthritis) – low-impact exercise and safe for joint preservation
Rehabilitation patients – helps to re-activate muscles after an injury

 

Open-Chain Exercises – These exercises are movements where the distal end of the limb (the hand or foot) is free to move in space and not fixed to an object or surface. This allows the joint to move freely without being restricted. These exercises often isolate a particular muscle or group of muscles and are commonly used to improve strength and mobility.
Examples of Open-Chain exercises include: Leg-extensions, bicep curls and chest flies
Some of the benefits of open-chain exercises include isolation of a specific muscle group to train, they are useful for strengthening and toning, encourage joint stability and they are generally easy to modify for individuals with specific limitations.
The population groups which may benefit most from open chain exercises include:
Rehabilitation patients – these exercises are great for targeting specific muscles post-injury
Bodybuilders and Athletes – once can target specific muscle groups
Individuals with joint issues – can be done with controlled movements to avoid excessive strain on
the joints

 

Closed-Chain Exercises – These exercises are movements where the distal end of the limb (the hand or foot) is fixed or in contact with a surface or object, such as the ground or a piece of equipment. In these exercises, multiple joints typically move at the same time, and the body works as a unit, often engaging several muscle groups for stabilization and coordination.
Examples of Closed-chain exercises include: Squats, lunges, push-ups and deadlifts
Some of the benefits of closed chain exercises include improved overall strength, stability and coordination, engaging multiple joints and muscles, thereby mimicking functional movements. It is often considered safer for joints as it promotes more natural movement patterns
Some of the population groups that may benefit most from closed-chain exercises include:
Athletes – enhances functional strength for sport-specific movements
Post-surgery patients – good rehabilitation exercises as they involve natural movement patterns
Older Adults – improves balance and overall functional movement, reducing fall risk

 

Aquatic Exercises – These are various types of exercises performed in a swimming pool.
Examples of Aquatic exercise: Water aerobics, swimming, walker walking/jogging and aqua cycling
Some of the benefits of aquatic exercises include reduced impact on the joints due to the buoyancy of water, enhanced cardiovascular and muscle endurance, constant resistance to movement allowing for improved strength and increased toning, increased flexibility and range of motion without stressing the body, particularly if done in warm water.
Some of the population groups that may benefit most from Aqua exercises include:
Individuals with arthritis – (both osteo and rheumatoid) there is reduced joint stress whilst
strengthening muscles
Post-surgery patients – water supports the body and helps allow for pain-free rehabilitation
Older adults – Improves mobility with low risk of injury
Individuals with obesity – reduced strain on the joints while providing effective cardiovascular and
muscular workouts

“Exercise is medicine” is a common phrase used by the Biokinetics profession, and as seen in this article there are numerous dosages and types for exercise to optimise body function and regain movement. Exercise rehabilitation is an incredible tool in that it can be specific to one’s individual needs and abilities. Should you feel unsure as to what, how and when to exercise best for you – reach out to one of our biokineticists and we can get you moving.

 

References:

Physical Activity Guidelines – ACSM CMS

www.acsm.org/education-resources/trending-topics-resources/physical-activity-…