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  • Writer's pictureAndray Voronov

Rehabilitation Exercises: Integrating Movement Nutrition into Everyday Activities

Hello there, I'm Dr Andray Voronov, an osteopath in Narre Warren, and I specialise in the wonderful world of gravity osteopathy. Today, I'm going to share some insights into how you can seamlessly integrate rehabilitation exercises into your everyday life activities such as showering, brushing your teeth, washing dishes or even driving. Trust me, it's a lot easier than you think!

Not only will these exercises help you recover from simple tendonopathies or muscular strains, but they'll also contribute to your overall health and wellbeing. So, buckle up, and let's explore the world of movement nutrition and daily lifestyle habits together.

Why Movement Nutrition Matters

As a resident of Narre Warren and an osteopath serving the surrounding suburbs of Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills, I've seen firsthand the transformative power of movement nutrition. This concept is all about nourishing your body through regular movement, enhancing your physical health and promoting mental wellbeing. By integrating movement nutrition into your daily activities, you'll be taking a proactive approach to your health and recovery.

Rehab Exercises You Can Do While Showering

Showering is a perfect opportunity to perform some gentle stretching exercises that promote healing and improve mobility. Let's dive into some examples:

  1. Calf Raises: 20-30 reps while lathering up the shampoo in your hair

  2. Tibialis Raises: 20-30 reps while you apply conditioner

Rehabilitation Exercises for Brushing Your Teeth

Don't let those two minutes of teeth brushing go to waste! Here are a couple of exercises to keep you busy:

  1. Wall Squat: With your back against the wall, slide down until your knees are at a 90-degree angle. Hold the squat while brushing your teeth, and feel those thigh muscles working. This is a great isometric exercise if you're suffering from patella tendon issues.

  2. Figure-4 Glute Stretch: Cross one leg over the other, making a figure-4, hold on to the basic and sit back as if you were in a chair. Hold for 1 minute of brushing, then change sides.

Washing Dishes as a Recovery Opportunity

Doing the dishes doesn't have to be a chore. Transform it into a healing activity with these exercises:

  1. Single Leg Balance: Simply stand on one leg as you wash the dishes. This is a great proprioreception exercise to start off your ankle sprain rehab journey.

  2. Lateral Groin Stretch: Stand at the sink with both feet facing forwards. Lean to one side, bending the leg on the side you lean towards and keeping the other straight. When you feel the groin stretch, hold this positiong for 45 seconds, then change sides.

Driving Your Way to Better Health

Long drives can take a toll on your body, but with these exercises, you can keep discomfort at bay:

  1. Neck Stretches: At a stoplight, gently tilt your head towards one shoulder until you feel a stretch in the opposite side of your neck. Hold for 10-15 seconds and then switch sides.

  2. Chin Tucks: This is one of my favourites to help with that forward head posture. It can be performed as reps or as an isometric hold. while sitting in the car, give yourself a double chin and apply pressure into the head rest. Either hold for 1 minute isometric reps or perform 10-20 reps at each stop light.

Squat Deeping With Sweeping

This has to be my all time favourite for working hip and squat mobility into your daily routine. Get yourself a dust pan and rather than vacuuming hard floors with your Dyson, get down into an ass to grass squat and sweep the floor. For an added challenge, move around whilst staying in the squat too. I do this one daily after the kids make a mess after every meal time.

Bonus Round:

One exercise I used to give a lot of my shoulder patients was playing Wii for 10-15 minutes daily. These days though, not many people have a Wii laying around, but if you do, dust it off. playing Wii sports is a great way to improve shoulder range of movement without thinking about specific reps and sets of particular movements. You just do it.

The Importance of Daily Movement and Movement Nutrition

By now, I hope you've realised that integrating movement nutrition into your everyday activities can greatly improve your overall health and wellbeing. Whether you're nursing a minor injury or simply seeking to maintain your physical and mental health, daily movement is essential. It keeps your body flexible, strong, and resilient, allowing you to enjoy all that life has to offer in Narre Warren and the surrounding suburbs.


As an osteopath in Narre Warren, my passion is to help you lead a healthier and happier life. By incorporating rehabilitation exercises into your daily activities like showering, brushing teeth, washing dishes, and driving, you'll be well on your way to a speedy recovery and improved overall health. Embrace the concept of movement nutrition, and make it an integral part of your daily lifestyle.


Q: Can I do these exercises if I have a more serious injury?

A: Always consult with a healthcare professional like an osteopath, physiotherapist, or your doctor before performing any exercises, especially if you have a more serious injury.

Q: How often should I do these exercises?

A: Ideally, you should perform these exercises every day to maximise the benefits of movement nutrition. However, it's crucial to listen to your body and adjust the frequency and intensity of the exercises accordingly.

Q: Can I do these exercises even if I don't have an injury?

A: Absolutely! These exercises are not only beneficial for rehabilitation but also for general health and wellbeing. They can help improve flexibility, strength, and resilience in your body.

If you're looking to improve your health and wellbeing or need guidance on injury recovery, I invite you to visit my osteopathy clinic in Narre Warren. I'm always here to help you on your journey to better health, serving not only Narre Warren but also the surrounding suburbs of Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills. Get in touch today, and let's work together to make movement nutrition a part of your daily life. To book an appointment simple click this link now.

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