TurnYour Home Into a Gym
Using Only Household Items
assuming the plank position, placing a towel under each foot, and sliding them in and out in a controlled manner.
Whether you’re stuck at home due to keeping our world as healthy and safe as possible or you just don’t feel like going outdoors, there’s no excuse to not have a great home workout. Here are some exercises you can do around your house — no fancy gym equipment needed! SURFACES • Walls: Every home has at least four! They provide stability when you’re stretching, or you can work your quads and glutes with wall-sits. • Stairs: Not every home has them, but if yours does, treat them like a StairMaster and get climbing for a great cardio workout and glute burn. • Countertops: Whether in your kitchen or bathroom, if your counter is big enough to place your hands on its ledge, you can use it for some pushups to build muscles in your arms and core.
• Containers: Treat heftier household items, like canned food, bottled liquids, and large detergent or cat litter containers, like dumbbells. Use them to do front raises, tricep kickbacks, or overhead presses. • Brooms: In addition to getting your floors clean, a broom can give your core, hips, and glutes a workout. Simply add some hip hinges and oblique twists in while you sweep. • Chairs: Use a sturdy chair, preferably one without wheels, to get a great leg workout. Stand over it to practice your squats, do leg raises, or use a second chair for tricep dips.
You don’t have to leave your home to get the exercise your body needs to stay healthy. So get creative and get your blood pumping!
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Towels: Use a large towel like a resistance band to aid in stretching or for a killer arm workout. You can even use them for your legs by
SUCCESS STORIES
“I had a rough ankle injury with screws and plates put in for repairing bone. Had a cast for over two months and started therapy stiff like a log! It’s been a long journey that would have been longer without the support of my family and Professional Physical Therapy’s staff. Stiff ankle, stiff toes, stiff knees — I had everything. Everyone gave me the extra mile when I asked for extra massage and toe pulling. Thanks for all your help; I’m back to normal!”
Grilled Prime Rib
Ingredients
– Cindy Rodriguez
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1 1/2 lbs beef rib roast 1 tsp Himalayan salt 1/2 tsp black pepper
“I came in for physical therapy after really suffering with neck, shoulder, and upper arm pain for over four weeks. Sleeping and sitting for long periods at work were a struggle. After Dr. Patt’s assessment and prescribed plan of therapy, I had a rather remarkable improvement in mobility and pain. After just two weeks, everything was back to normal. Thank you to everyone at Professional PT for getting me back to normal.”
Directions 1. Take rib roast out of the refrigerator 30 minutes prior to grilling. 2. Season roast with salt and pepper and allow it to rest for 10 minutes while you heat a gas grill to 600 F. 3. Sear roast for 3–4 minutes on each side. 4. Turn off the grill but continue cooking the steak, flipping every 4–5 minutes, until it reaches an internal temperature of 125 F. Remove from grill. 5. Allow the roast to rest — its internal temperature will continue to climb — for 5–10 minutes. Slice and serve.
–John Phillips
Inspired by Primal Palate
Professional Physical Therapy | 508-528-6100 • 3
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