We all know the benefits of exercise. Better endurance, weight loss, keeping weight off, and a general feeling of well-being. However, as we all know, things have changed, and going to the gym or exercise classes may not be an option. Here are some ideas from a physical therapist in Edgemere who can help you to exercise safely from your own home.
At-Home Workout Routines for All
Calisthenics
Remember gym class in school? That’s what this is about. Push-ups, including the standard shoulder-width, wall, knee push-up, and other types. Squats, such as the chair squat, regular squats, and get-up squats. Sit-ups and crunches are also easy to do exercises.
Plyometrics
These exercises are great for developing power. Jumping rope is one type, but this mainly builds endurance, since it’s a relatively low-effort exercise. Exercises such as jump squats, lateral jumps, and split squat jumps are typical plyometric exercises. These should be done at near or maximum effort for short periods with long rest breaks.
Isometrics
Isometrics is a type of exercise that resists movement. They’re great to modify your exercises and increase endurance, strength, and improve motor control. Planks of any kind, including, side planks, elbow planks, and with your feet elevated will help. You can add isometrics by including a hold in your exercise, such as squats, push-ups, lunges, and so on. Adding isometrics is a safe way to add strength and endurance.
Unilateral Exercises
These exercises target individual extremities (arms and legs) and can highlight deficiencies or shortcomings that you don’t notice while doing your bilateral exercises. Examples are the single-leg bridge, single-leg bridge, single-leg calf raise, and the single-arm overhead press using a household item, such as a lamp or similar object are examples of these exercises.
Individual Exercises
Here are some individual exercises you can do as part of your routine.
- Bridge – You lie on your back with your arms at your sides and your knees bent. You raise your backside while pushing with your feet and bracing your core muscles, continue until your hips are fully extended and you’re compressing your glutes at the top of the motion. Slowly lower your backside down to the starting position and repeat.
- Chair Squat – Great for beginners. It’s like a regular squat but you use a chair to assist you in learning the proper form. Standing in front of a chair, with your feet a shoulder-width apart, hinge from your hips, bend your knees, keep your arms extended in front of you, and lower down and back until you touch the chair. Stand back up by pushing through your heels until you reach your starting position.
Need a Physical Therapist in Edgemere?
If you need a physical therapist in the Edgemere area, the skilled staff at Comprehensive Spine and Sports Center is ready to help. Their staff will discuss your physical therapy needs and set up a comprehensive program that meets your needs. Call Comprehensive Spine and Sports Center if you want to make a difference in your physical health today! Dr. Cohen has over 30 years of experience treating patients in need of personalized recommendations for wellness and exercise plans. We’ll create a customized treatment for you to ease your discomfort and help you get back to your normal routine.
