Easy Exercises to do at Home to Stay Active

It is really easy to feel burned out, tired, and unmotivated. One of the best ways to combat these feelings is movement! Sometimes it's not in the cards to attend the gym, and you want something easy and quick that you can do in the comfort of your own home. Here are a few exercises that are easy and effective, and can be done in your living room!  

ARMS:  

Don't have any weights?!! Grab a can of corn or any weighted object around your home!  

Bicep Curls: 

• SITTING or STANDING: Hold onto your weight (or can)- straighten your elbows out so your hands are next to your side, then with your palms up, bend your elbow so your hands are at your chest! Repeat!   

Tricep Extensions:  

• STAND UP: Bend your chest forward (slight hinge at the hip), keeping a flat back. Hold the weight in your hand, with your arm flush to your side and bring your elbow to a bent position. Then straighten and bend your elbow.  

Shoulder Press: 

• SITTING or STANDING: Hold your weight (or can) - Bend your elbows and bring the back of your hands to your shoulders. Now just straighten your arms out above your head then come back down, and Repeat!  

Chest Press 

• LAYING on your BACK: With your weight (or can) - Start with your elbows bent, about 3 inches away from your side. With your palms facing your feet, straighten your elbows and press to the ceiling, keeping your hands aligned with your chest.  

LEGS: 

No weights needed!  

Bridge: 

• LAY on you BACK: Start with your back flat on the floor and knees bent. Then lift your hips off the floor to the ceiling, maintaining a neutral pelvis. Hold at the top for a couple seconds and lower back down! 

SLR: 

• In the same position as your bridge, straighten out one of your legs while the other stays bent. Keeping your knee straight, lift your leg to meet your bent knee and hold for a couple seconds! Let those quads burn! Then slowly lower your leg back down. Do a couple on one side then switch legs.  

Calf Raises: 

• STAND UP! This one is easy! Stand at a counter or by a chair for support, and just lift your heels. Try to keep your knees straight and let your ankles do the work.  

Wall Sits: 

• If you want a total leg burn this is the exercise for you! Just find the nearest wall, put your back flat against it and bend your knees till you're in a seated position. The lower you go to the floor, the harder it is!  

BACK AND CORE: 

Fun fact: your back is part of your core! All ab exercises also strengthen your back!  

Planks:  

• These sound terrible but they don’t have to be! If planks on your hands or forearms are too much right now, try using a chair, ottoman, table, or any other object. Kneel down, place your forearms on the surface of your choice, and put one leg out at a time. Once your legs are out keep your back straight, hips level, and hold your belly button to your spine. Hold for 5-10 sec and relax. Repeat as able and advance as tolerable!  

Bird dogs: 

• Get positioned in the quadruped position (on hands and knees). Maintaining a neutral  back, raise your opposite arm and leg to the ceiling. Hold for 5 sec and switch sides. Repeat as tolerated! If this is too difficult and you are unable to keep your hips level and a neutral back, drop the arms and try moving just your legs!  

BALANCE: 

Grab a counter or chair and place one foot in front of the other, like you're walking a tight rope! Just stand and look forward, your ankles will do the rest! Hold for 30’’ and switch which foot is in front of you.  

WHEN IN DOUBT GO FOR A WALK! Walking is a great way to get moving and get some  exercise. MOVEMENT IS MEDICINE!  

Physical therapy can help with all kinds of limitations; balance, strength and conditioning, injury, and other dysfunctions. We will send you home with exercises that can improve your specific limitation! Come in and see what we can do for you