You don't need a fully equipped gym to do effective therapeutic exercise at home. With a few key pieces of equipment, you can perform most exercises prescribed by your therapist.
Must-Have Equipment
1. Resistance Bands (R200-500)
Versatile and portable, resistance bands are perfect for strength training, stretching, and rehabilitation exercises. Get a set with varying resistance levels.
2. Foam Roller (R300-600)
Essential for self-myofascial release, mobility work, and recovery. Helps reduce muscle tension and improve flexibility.
3. Exercise Mat (R200-800)
Provides cushioning for floor exercises and stretching. Choose one that's thick enough for comfort but stable for balance work.
4. Stability Ball (R200-400)
Great for core strengthening, balance training, and adding variety to exercises. Choose a size appropriate for your height.
Nice-to-Have Equipment
Small Hand Weights (R300-1000)
Useful for progression but not essential initially. Start with 1-5kg depending on your strength level.
Balance Disc or Cushion (R200-500)
Adds a balance challenge to standing exercises and improves proprioception.
Massage Ball (R50-200)
Perfect for targeting specific tight spots and trigger points.
Budget-Friendly Alternatives
Don't have budget for equipment? Use household items! Water bottles for weights, towels for sliding exercises, stairs for step-ups, and walls for support.
Quality Matters
While budget is important, invest in quality equipment that will last. Poor quality resistance bands can snap, and unstable balls can be dangerous.
Storage and Space
All this equipment can be stored in a small space. A closet or under-bed storage is usually sufficient.
Getting Started
Your CARE Therapy therapist will recommend specific equipment based on your program. We can also demonstrate proper use during your sessions.