Recovering from a concussion requires a carefully structured rehabilitation plan to ensure optimal healing and prevent long-term complications. Effective rehabilitation exercises play a crucial role in concussion management, aiding in the restoration of physical and cognitive functions. Concussion physiotherapy in Edmonton offers programs designed to address the needs of each individual, promoting a safe and thorough recovery process. By incorporating targeted exercises, these programs help manage symptoms and support overall well-being, ensuring a smoother path to recovery.
Here are some key exercises included in these programs:
Balance and Coordination Exercises
Single-Leg Stance: To perform this exercise, stand on one leg while maintaining balance for 30 seconds. For progression, close the eyes or stand on an unstable surface, such as a foam pad, to further challenge balance and proprioception.
Tandem Walking: This exercise involves walking in a straight line, heel to toe. It enhances coordination and balance by making the body adjust to a narrower base of support.
Heel-to-Toe Walk: Walk in a straight line. Place the heel of one foot in front of the toes of the other foot. This exercise enhances balance and coordination by requiring precise foot placement.
Strengthening Exercises
Neck Strengthening: Gentle isometric exercises can strengthen neck muscles. Press the palm against the forehead and hold for 5-10 seconds without moving the head. Repeat this by pressing the hand against each side of the head. These exercises help support the head and reduce the risk of further injury.
Core Strengthening: Engage in core stability exercises such as planks and bridges. For planks, hold the body in a straight line on elbows and toes for 20-30 seconds. For bridges, lie on the back with knees bent and lift the hips toward the ceiling, holding for a few seconds. These exercises support overall posture and reduce strain on the neck and head.
Bird Dog: Start on hands and knees, extending one arm forward while stretching the opposite leg backward while keeping the back straight. Hold for a few seconds, then switch sides. This exercise strengthens the core and improves balance.
Aerobic Exercises
Low-Intensity Cardio: Activities such as walking, stationary biking, or swimming at a moderate pace for 20-30 minutes can be beneficial. These exercises increase heart rate without exacerbating symptoms, improving cardiovascular health and overall endurance. They provide a gentle way to reintroduce physical activity after a concussion.
Elliptical Training: Engaging in 20-30 minutes of low to moderate intensity on an elliptical machine offers a cardiovascular workout that is low-impact on the joints while enhancing endurance and heart health.
Cognitive Rehabilitation
Memory and Concentration Tasks: To enhance cognitive function, engage in activities that challenge the brain. Activities like puzzles, memory games, or reading comprehension exercises. These tasks help improve memory and concentration, which can be affected by a concussion.
Dual-Task Exercises: Combine physical and cognitive tasks to improve multitasking abilities and cognitive endurance. An example is walking while counting backward. This exercise helps the brain adapt to performing multiple tasks simultaneously, a common challenge after a concussion.
Flexibility and Stretching
Gentle Stretching: Engage in exercises that target the neck, shoulders, and upper back to remove tension and enhance flexibility. For neck stretches, slowly tilt the head to the side. Bring the ear toward the shoulder and hold the stretch for several seconds before doing it on the other side. Another stretch involves lowering the chin toward the chest and holding the position to stretch the back of the neck. Shoulder rolls involve lifting the shoulders towards the ears, rolling them back and down in a circular motion to release tension and enhance shoulder flexibility.
Yoga or Tai Chi: Incorporate gentle, flowing movements to boost flexibility, balance, and relaxation. In yoga, poses like the cat-cow stretch involve moving between arching the back and rounding it while on hands and knees, promoting spinal flexibility. The child’s pose, where the body folds forward over the knees with arms extended or by the sides, stretches the back and shoulders. Tai Chi movements, such as “wave hands like clouds,” involve slow, controlled movements that enhance balance and coordination while providing a meditative, calming effect.
Breathing and Relaxation Techniques
Deep Breathing Exercises: Practice diaphragmatic breathing to lower stress and encourage relaxation. This technique involves sitting or lying comfortably and placing one hand on the chest and the other on the abdomen. Take slow, deep breaths through the nose, ensuring that the abdomen expands while the chest remains relatively still. Exhale slowly through the mouth. This method helps activate the body’s relaxation response, minimizing stress and promoting a sense of calm.
Progressive Muscle Relaxation: Start by finding a convenient position, either sitting or lying down. Start with the feet, tensing the muscles tightly for a few seconds, then gradually releasing the tension. Move to the calves, thighs, and up through the body, including the abdomen, chest, arms, and face. This process not only helps identify areas of tension but also teaches the body how to relax those muscles effectively, contributing to overall relaxation and better sleep quality.
By integrating these effective rehabilitation exercises into a comprehensive concussion management plan, concussion physiotherapy in Edmonton helps individuals achieve a safe and thorough recovery.
Achieving Optimal Concussion Recovery
Effective rehabilitation exercises are essential for a successful recovery from a concussion. At Vertex Physiotherapy Edmonton, we offer tailored concussion physiotherapy programs focused on managing symptoms and restoring physical and cognitive function.
Those seeking expert care in concussion management can contact Vertex Physiotherapy to schedule a consultation. With concussion physiotherapy in Edmonton, the path to a complete and safe recovery becomes more attainable.
