Exercises you Can Do To Remain Active
Below are some exercises you can do on your own to get moving and stay active, even as everything is closing down: 1. Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get youmoving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! 2. Split Stance Side Plank with ArmRaise. Planks are always a good choice for working out at home, since they are easy to do and great at targeting several muscles at once. With these planks you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up onto your hand on that same side (See Photo). Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side. 3. Dynamic Hamstring Warm Up. It is important to stretch those hamstrings while you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides. 4. Dynamic Hip Flexor WarmUp Straight. This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities!
Next Level Physio is here for you. If you have any questions about these workouts or if you’d like to inquire about additional advice to get moving from the comfort and safety of your own home, don’t hesitate to call or message us. Next Level Physio is open and treating patients, while taking the necessary precautions to make sure everything is sanitary and everyone is safe. We also offer TelePhysio, our virtual physical therapy service, for patients who prefer tomaintain social distance at home. For more information on our clinic safety practices or additional advice on how you can stay active at home during this time, contact us today.
www.nextlevelphysionj.com
Exercises of the Month Try this movement if you are experiencing aches & pains
BRIDGING While lying on your back, raise your buttocks off the floor/bed. Repeat 5 times.
LEG LOWERING | SINGLE LEG Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten your knee and slowly lower your leg towards the ground with control. Return to the starting position. Repeat 4 times.
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