Physical Therapy Starter Kit

Small resistance loop bands are great for enhancing your foundational exercises and getting those important muscle groups to fire. 

These bands are great for performing upper body crossbody work,  self-joint mobilizations, higher intensity lower body stretching and a multitude of resistance training exercises.  

TENS units or transcutaneous electrical stimulation units are wonderful for managing pain. They are portable units that run electrical current set to the frequency of your muscles and nerves run at to stimulate them to reduce pain and improve general circulation. Great for those nights or long drives with back pain after an intense massage or workout. You can also use them with hot or cold packs to get a combined pain relief effect. 

Cupping is great for improving soft tissue mobility and blood flow. This large set with a pump and tube is great for self treatment. I typically recommed getting a cupping set with a pump when doing this on yourself to allow you get to areas like your upper traps without having such a struggle  trying to use only one hand to placed the cup and pump. 

These are great for using to stretch your legs and for some upper body stretching movements. 

Swissballs are great for stability and mobility exercises. Whether you are trying to get an extra stretch or need an unstable surface to increase your stability challenge these are great for foundational exercise training and rehab. 

Foam rollers are great for improving joint and muscle mobility, reducing pain and maximizing your stretch. 

Ankle weights are great for stepping up your game when it comes to lower and upper body strengthening. These lower resistances help allow you to challenge isolated muscle groups in a way that limits compensations and improves muscle function. 

Blood pressure cuffs can be used as a biofeedback tool during abdominal and neck stabilization exercises. By placing a slightly inflated cuff at the small of your back or the curve of your neck while lying flat and performing a proper brace technique, you’ll see the gauge rise. This feedback helps ensure you're executing the exercise correctly and challenges you to maintain consistent pressure and a neutral spine position.

Suspension straps are great for working on motor pattern training for squatting and pushing/pulling movements. 

KT tape is an excellent tool for reducing localized swelling, promoting proper postural alignment, and providing stability around joints when needed. It also helps improve circulation, supports muscle function, and can aid in pain relief by decompressing inflamed tissues. Whether used for recovery or performance, KT tape can enhance movement without restricting mobility, making it a versatile option for athletes and everyday use.

The smaller exercise ball is a versatile tool for strengthening both the lower abdominals and inner thigh muscles, with added benefits for the pelvic floor. Engaging these muscles promotes core stability, as your core extends from your diaphragm to your pelvic floor. By incorporating exercises that target this entire region, you can improve overall stabilization and teach your body how to properly brace, forming a strong, stable “canister.”

This ball is also excellent for shoulder stability exercises. Using it against the wall helps activate key stabilizing muscles, promoting a strong, pain-free shoulder. Perfect for enhancing your home exercise routine!

Extra electrical stimulation pads are great to have on hand when the adhesive wears out, so you’re never stuck without them. They’re also useful if you want to lend the unit to a friend or family member, ensuring everyone has fresh pads to use. Having extras keeps your therapy sessions effective and hygienic.

A yoga block is a versatile tool that enhances your practice by offering support, stability, and improved alignment. It’s perfect for beginners who need assistance reaching the floor in poses or experienced yogis looking to deepen their stretches. The block helps you maintain proper form, reducing the risk of injury, and can be used in a variety of ways—under hands, feet, or your back—to modify poses and make them more accessible or challenging. Lightweight and easy to store, a yoga block is a great addition to your home workout or yoga routine.

A yoga mat is an essential tool for any home workout, providing comfort and support for exercises ranging from yoga and stretching to strength training and core work. Its cushioned surface helps protect your joints during floor exercises, while its non-slip texture ensures stability, allowing you to focus on your movements without worrying about slipping. Lightweight and easy to roll up, a yoga mat is convenient to store and transport, making it perfect for home use or on-the-go workouts. It’s a simple but effective way to enhance your exercise routine. This is a larger and higher quality mat if you are picky about comfort and size. 

Foam puzzle mats are an excellent addition to any home gym, providing a cushioned, supportive surface for a variety of workouts. These interlocking mats are easy to assemble and customizable to fit any space, making them perfect for protecting floors during exercises like weightlifting, yoga, or high-impact cardio. The extra padding reduces strain on your joints while offering grip and stability, making your workout more comfortable and safe. They’re also durable, easy to clean, and can be easily disassembled for convenient storage, making them ideal for home fitness spaces.

A yoga mat is an essential tool for any home workout, providing comfort and support for exercises ranging from yoga and stretching to strength training and core work. Its cushioned surface helps protect your joints during floor exercises, while its non-slip texture ensures stability, allowing you to focus on your movements without worrying about slipping. Lightweight and easy to roll up, a yoga mat is convenient to store and transport, making it perfect for home use or on-the-go workouts. It’s a simple but effective way to enhance your exercise routine.. This is great if you just need a regular mat and don’t feel the need for a higher quality mat. 

A step platform is a great addition to your home workout setup, offering both cardio and strength-training benefits. It’s versatile and can be used for a wide variety of exercises like step-ups, lunges, and plyometrics to build lower body strength, or as a platform for upper body exercises like push-ups and tricep dips. Adjustable height options allow you to increase intensity as you progress. Compact and easy to store, a step is perfect for elevating your home workouts, improving balance, coordination, and overall fitness.

Lacrosse balls are a must-have for home fitness, especially for self-massage and mobility work. They are perfect for targeting tight muscles and trigger points, helping to release tension and improve flexibility. Whether you’re rolling out your back, shoulders, hips, or feet, the firm texture of a lacrosse ball provides deep tissue relief that can enhance recovery and reduce soreness. Small and portable, they are an affordable and easy tool for daily muscle maintenance, making them an excellent addition to any home exercise routine.

A dumbbell set is an essential investment for any home workout because of its adaptability and range of uses. With different weights, you can perform everything from basic strength-building exercises like bicep curls and shoulder presses to full-body workouts like lunges and deadlifts. Dumbbells also allow for greater control and stability, helping to improve coordination and balance while targeting both major muscle groups and smaller stabilizing muscles. Compact and easy to store, a dumbbell set offers endless exercise possibilities, making it a perfect tool for home fitness.

I love these timers! You’ll find them in almost every outpatient physical therapy clinic. They make timing your workouts effortless. While phones have timers, they can be inconvenient—requiring more steps, and sometimes the screen turns off or the timer doesn’t go off. These timers eliminate the hassle of relying on technology.

Kettlebells are a fantastic addition to any home workout routine due to their versatility and ability to target multiple muscle groups with a single tool. They allow for a wide range of exercises that improve strength, endurance, and mobility, from full-body movements like swings and squats to more isolated exercises like rows and presses. Their compact size makes them easy to store, and they can replace multiple pieces of equipment, making them perfect for home use. Plus, the dynamic nature of kettlebell training engages your core and stabilizing muscles, enhancing functional strength and balance.

Cupping is great for improving soft tissue mobility and blood flow. This small  set  is great for individuals who need more cups, do not need a pump to reach hard to reach areas of the body or for physical therapists utlitizing these cups for their patients. 

Under-the-desk treadmills are great for staying active while working, helping to improve circulation, burn calories, and reduce the negative effects of prolonged sitting. They promote better posture and focus by encouraging movement throughout the day, making it easier to integrate exercise into a busy schedule. These treadmills offer a convenient way to maintain physical health without disrupting productivity.

Investing in your own professional treatment table is perfect for home use, allowing you to enjoy treatments at your convenience. It’s also a great asset for mobile therapists, providing a stable and comfortable surface for clients while delivering high-quality care on the go. 

The McKenzie lumbar roll is a supportive cushion designed to promote proper posture and relieve lower back pain. Placed behind the lower back while sitting, it helps maintain the natural curve of the spine, reducing strain and pressure on the lumbar discs. It's especially beneficial for people who sit for long periods, offering comfort and encouraging better spinal alignment to prevent or alleviate back pain.

The McKenzie cervical roll is a pillow insert designed to support the natural curve of your neck while sleeping. It helps maintain proper spinal alignment by gently cradling the cervical spine, reducing strain and discomfort. This roll is ideal for individuals experiencing neck pain, stiffness, or headaches, promoting better posture and more restful sleep.

Handle resistance bands are versatile fitness tools that combine the flexibility of traditional resistance bands with added grip and control from built-in handles. These bands are great for a wide range of exercises targeting strength, mobility, and rehabilitation, offering varying levels of resistance to accommodate different fitness levels. The handles provide better comfort and stability during workouts, making it easier to perform exercises with proper form while reducing strain on the hands and wrists. Nice day paired with the door strap for resistance bands. 

Swissballs are great for stability and mobility exercises. Whether you are trying to get an extra stretch or need an unstable surface to increase your stability challenge these are great for foundational exercise training and rehab. 

Foam rollers are great for improving joint and muscle mobility, reducing pain and maximizing your stretch. 

Ankle weights are great for stepping up your game when it comes to lower and upper body strengthening. These lower resistances help allow you to challenge isolated muscle groups in a way that limits compensations and improves muscle function. 

Blood pressure cuffs can be used as a biofeedback tool during abdominal and neck stabilization exercises. By placing a slightly inflated cuff at the small of your back or the curve of your neck while lying flat and performing a proper brace technique, you’ll see the gauge rise. This feedback helps ensure you're executing the exercise correctly and challenges you to maintain consistent pressure and a neutral spine position.