COVID-19 & PHYSICAL THERAPY
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Split Stance Side Plank with Arm Raise 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 with your bent arm on that side. 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. 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. Dynamic Hip Flexor Warm Up 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! Bay State PT 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. For the time being, Bay State Physical Therapy is also still open and seeing patients, while taking the necessary precautions to make sure everything is sanitary, and everyone is safe. However, certain visits will be transitioned over to our telehealth services so we can treat patients virtually. If you feel as if you need to come in physically for an appointment, we are here to help. If you would like to receive assistance while also distancing at home, we are here to help you, as well. 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.
Staying Active & Strong Try these core exercises that you can do at home!
Alternating Heel Touches Lie on your back, with arms reaching straight up to the sky, and your legs up with your knees at a 90 degree angle. While engaging your core, slowly lower one heel to the ground while keeping the other leg's knee bent. Alternate and repeat 6 times on each side. Keep core engaged and maintain a flat back throughout the exercises. Strengthens Core
Front Plank Forearms & Feet Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times. Strengthens Core
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