Dear Valued Patient, As businesses start to re-open and activities resume, it’s time to come out of hibernation. Whether you’ve been working from home, stepping in as a school teacher for your children, or just sitting more than normal, you’ll want to be ready to head outdoors and slowly resume regular activities. Below are five simple exercises that focus on stretching and
re-engaging tightened muscles that are most important to get you moving. We recommend you do these de-hibernation exercises in a safe and comfortable setting.
Open The Book Back Stretch - Lie on your side, with your knees bent at 90 degrees.
- Arms should be straight in front of you and flat on the floor.
- Lifting the top arm up, send it back behind you as you open your body as a book and exhale through your lips.
- With control, bring that arm back to the starting position.
- Repeat 5 repetitions on each side for 3 sets.
Side Lying Straight Leg Raises - Lie on your side with leg straight and top leg rotated towards the instep of your bottom foot.
- Allowing your heel to lead, raise the top leg as you lift through your hip.
- Control the movement as you bring your leg back down to the starting position.
- Perform 3 sets of 10 repetitions on each side
Core Cycling - Opposite Elbow to Knee (Bicycles) - Lie on your back and lift your legs up so your hips and knees are at 90 degrees.
- Place your hands behind your head and tuck your chin to your chest, lifting your head up into a crunch position.
- Keeping your lower back pushed into the mat, pedal your legs like you're riding a bike.
- Bring your opposite knee to opposite elbow as you pedal your legs.
- Pedal your legs for 20 seconds and then rest, repeat 3 sets.
High Plank Hold - Set up on your knees with your hands out on the floor in front of you.
- Extend your legs out straight behind you with your feet together and palms pressed into the floor.
- Shift your body forward to make sure that your shoulders are directly above your wrists.
- Drive your belly button in and up towards your spine as you activate your core in this position.
- Work to hold here for 20 seconds and then rest, repeat 3 sets.
Resistance Band Squat to Chair - While seated, wrap a resistance band around your legs, directly above the knees.
- Sitting up tall, with your legs wider than hips width apart, create tension in the band.
- With your hands straight out in front of you or crossed over your chest - stand up, pushing your knees outwards against the resistance band.
- Slow and controlled, sit back down, keeping tension on the band.
- Perform 3 sets of 8 repetitions.
- This exercise can still
be done without a band, continue to squat to a chair with knees driving outward
As with all physical exercise, please only do what feels comfortable. If you have questions about these exercises, please contact your closest MVPT clinic. If you would like to request an in-clinic or telehealth appointment to create a plan of care tailored to your needs, schedule an initial evaluation below. In the meantime, we will keep you posted on ways to stay safe, healthy, and pain-free!
Sincerely, Kevin Pozzi, PT, DPT, OCS, ATC Managing Partner Merrimack Valley Physical Therapy
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