KEEPING UP WITH YOUR PHYSICAL HEALTH AT HOME!
Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Nowmore than ever it is important to take care of your health. At Hands-On Physical Therapy, we are still here to help you achieve your physical goals, evenwhile you are quarantined at home. 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? 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. 2. Running Man. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left armbent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left armbehind you. 3. Split Stance Side Plank with Arm Raise. For the Split Stance Side Plank with ArmRaise, 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. 4. Dynamic Hamstring Warm Up. 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. 5. Dynamic Hip Flexor Warm 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! 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.
We understand that there is a lot of fear and uncertainty during this time. However, we can assure you that we care taking the necessary steps to make sure you are being treated in the same manner you would if you were physically at our clinic. Our team of specialists from a variety of specialties are here to serve you. We are proud to be able to provide this to our patients and community. At any point you can also message one of our physical therapists to ask questions or get advice about your condition. That being said, there are numerous conditions that can still be treated and improved via TelePT services, including, but not limited to: • Sciatica pain • Neck pain • Balance & gait disorders • Hip & knee pain • Work injuries HOW CAN I KNOW TELEPT WILL WORK FOR ME? On behalf of all of us at Hands-On Physical Therapy, we would like to give a big Thank You to all of you for your continued support and consideration. Please be safe and healthy. Although we may not be able to meet in-person, we would like to bring you some peace of mind in knowing that we are taking health protocols very seriously and will be doing our very best to ensure the best quality of services via TelePT. If you would like to know more about our services during this time, feel free to contact us with any questions you may have. Consult with a physical therapist today. For anything you may need or any questions you may have, our physical therapists are here for you. Schedule a consultation with Hands-On Physical Therapy today to discuss your questions, concerns, and needs at this time. • Foot & ankle pain • TMJ dysfunction • Vestibular rehab • And much more
CALL US TODAY IF YOU ARE EXPERIENCING PAIN (718) 626-2699
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