Physiotherapists prescribe a great variety of exercises but have you ever wondered how long you need to perform these exercises for before there is a significant change? Common exercises may target strengthening, postural control, stretching, range of motion, and balance.
Strengthening exercises:
When you first begin a new strengthening exercise you will expect to see improvements in strength in the first few weeks. These improvements are the result of your body and nervous system becoming more efficient in activating these specific patterns of movement. We do not see any changes in the muscle fibres at this stage. It is only around the 8 to 12 week mark (and up to 18 weeks in the elderly) until there is significant growth in the muscle fibres and we can expect significant strength improvements. Because of this it is safe to say that any strengthening exercise you are performing needs to be consistent for a minimum of 3 months (or longer in the elderly) to expect any significant improvements. Improvements in strength before this time frame may not be longstanding. Interestingly research has shown that after completing a 12 week shoulder exercise program and ceasing exercise, participants strength continued to improve for a following 9 months afterwards. This may also be true for other areas of the body, which could mean that putting in the hard yards early will reap long term rewards.
Postural control exercises:
Similar to strengthening, you will expect to see changes in posture and control of postural muscles in the first few weeks, however this is mainly your nervous system adapting. Many postural issues are the results of muscular weakness which again may take 8 to 12 weeks before we expect to see lasting improvements in these muscles.
Stretching and range of motion exercises:
Exercises aimed at improving flexibility can have significant effects in a much shorter time frame than strengthening exercises. Research has shown stretching or range of motion based exercises can lead to significant improvements in flexibility by 6 weeks. Whilst this is true, there are often muscle weaknesses which have contributed to a decrease in flexibility, so some strengthening exercise may need to be incorporated to maintain long term improvements.
Balance exercises:
Often people believe they have poor balance and there is nothing they can do to help. This is not the case and multiple studies have shown a significant improvement in balance within 4 or 5 weeks in both elderly populations and athletic populations. This may lead to decreased risk of falls in the elderly or reduced risk of injury in athletes.
The importance of exercise reviews:
Your body is great at adapting to any new challenges. As such exercises that you may have found difficult will soon become easy to complete. In order to continue to make improvements these exercises need to be progressed. Regular check ins with your physiotherapist can make sure you are getting the most out of your exercises and continue to be challenged.
When can I stop doing my exercises?
Given each individual’s demand on their body is significantly different some people may still need to continue specific exercises after this time period, if their strength, balance or posture is still insufficient. Some people will also choose to continue their exercises to maximise their improvements and also to enjoy many of the other benefits of regular exercise. It is best to discuss when you can stop doing your exercises with your physiotherapist as it does vary between people and with specific exercises. If you stop doing your exercises after a couple of weeks then it is highly unlikely you will have gained any long term benefits.
Conclusion:
Persistence and patience with exercise are required, but if completed for a sustained period of time there will be significant and often long term benefits. If you would like to get started on an exercise program, call 8365 7966 or click https://www.backinmotion.com.au/campbelltown/make-a-booking to book in for a Free Initial Assessment with one of our physiotherapists.
Author Kent Jordan, Back In Motion Valley View