With home exercise becoming increasingly popular, as access to outside gyms and gym equipment has become limited, we know these uncertain times can make it difficult to find the motivation to get moving and exercise at home. Especially with gyms, workout classes, intramural leagues, and the like becoming closed or postponed for the foreseeable future, you may be wondering, “what can I do to be more active?”
Well, at Complete Physical Rehab, we want to make sure you are still getting the physical activity you need, even during a quarantine. We have put together some helpful home exercise tips and videos to help you get those needed full-body workouts in, all from the comfort and safety of your own home
Each exercise by itself is sufficient to get a full body workout. But, do you want to triple the full body benefits? Try doing all three as a part of an at home regimen! As always, if you have any questions about these exercises or are unsure about how to perform them correctly, make sure to consult with your physical therapist beforehand. Stay safe, stay healthy, and get moving!
Dumbbell Wood Chops
Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. 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. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for!
Running Man
Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. 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 arm bent 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 arm behind you.
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.
As this quarantine continues, we will be sharing more exercise tips and videos to help you get the exercise you need while also staying as safe as possible at home.
Questions about these exercises? In need of more assistance? Looking for more exercise tips? Don’t hesitate to call or message us! At Complete Physical Rehab, we are here to help you reach your physical goals, no matter what.
Dr. James Pumarada is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation. With over 19+ years of treatment experience, he is a Sports Therapy Certified physical therapist, focusing on treating and training runners of all levels, and is one of the most sought after vestibular therapy specialists in Elizabeth and Jersey City where, along with his wife, Dr. Asha, they specialize in the treatment of all dizziness, vertigo, and imbalance issues.