Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or, just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running Alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as: Exercises To Do Indoors
EXERCISE ESSENTIALS
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PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. This is a good stretch if you sit at a computer all day. Hold for 20 seconds.
• Climbing stairs • Jumping jacks • Mountain climbers • Burpees
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• Jump rope • High knees
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.
H OW D O I K NOW I F P H Y S I C A L T H E R A P Y I S N E E D E D ?
It isnaturaltoexperienceanoccasionalacheorpainfromoverexertion.However, it iswhenthepainbecomes chronicorunbearable that theconditionbecomesserious.Chronicpain,orpainpersistingfor threemonths or longer, is an indication that PT intervention is needed. There are some additional symptoms to consider that may also be telling signs that treatment is needed, such as: • Sharp or stinging pains. • Uncomfortable “clicking” sounds with movement. • Dull pain that runs alongside your arm. • Sudden arm weakness. If you notice any of these symptoms, it is important to contact a physical therapist for treatment. HOW CAN I BEGIN TREATMENTS? AtManualEdgePhysicalTherapy,wewillconductaphysicalevaluationanddiagnostic tests todetermine if youdo indeedhavea rotatorcuff tear,andwewilldesignapersonalized treatmentplanbasedon theneeds of your diagnosis. Specialized techniques, such as ice and heat therapies, manual therapies, or ultrasound may be used to relieve pain, reduce swelling, and enhance function. Gentle stretches and exercises may also be prescribed to improve your posture and the range of motion of your shoulder. Ifyouaresufferingfromarotatorcuff injury,contactustoday.Ourdedicatedphysicaltherapistswillprovide you with some much-needed relief and get you started on your path toward recovery!
Source:https://www.apta.org/PTinMotion/NewsNow/2014/3/12/RotatorCuffTears/?blogid=10737418615
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