Exercises While Restricted to Your Home

By Jane Cunningham, PT

La Plata Physical Therapy, Inc.

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Exercises While Restricted to Your Home

As we all come together at this time of crisis, something in the unforeseen in our recent history – we think about parents confined with children in the home and elderly people at risk of catching COVID-19.

Social isolation becomes real – One suggestion would be to include some type of exercise as part of your daily routine. Exercise can be food for both physical and mental health. If you don’t have a home exercise program, many videos exist online which could guide you with suggestions. It’s important to select the right type of exercise for you. Some suggestions for those that are mobile would be:

• Jumping

• Stretching

• Running in place

• Hide and seek (without tagging)

• Walking

• Squats

• Step Ups

• Shoulder Circles

For the less mobile there are sitting exercises including:

• Squeezing a ball between your knees

• Knee raises

• Arm stretches

• Shoulder/neck stretches

• Toe/heel lift

Usual repetition rates start at 10 and then can be doubled or tripled.

Pushing up out of a chair also functions as a good exercise for the hips and knees. Also try standing without using your hands for a good core workout.

If you have any questions, please consult your primary care doctor, physical therapist or personal trainer.