The unprecedented quarantine going on right now is sure to have more than a few of us feeling stir crazy. Staying home can be particularly problematic for those of you who are in physical therapy currently, or are dealing with other physical issues. Below is a simple exercise program that can be completed in 10-15 minutes daily, or broken up throughout the day. Before we dive in, here are a few quick tips on how to maintain a healthy lifestyle while stuck at home.
The recent message we’ve been getting is clear – stay home. Easy enough. The true challenge is that sitting or lying around the house can lead to all sorts of pain syndromes and can certainly make existing conditions much worse. Here are some tips about how to endure home confinement while maintaining or improving your health.
- Develop structure. During the week, Mon-Friday, establish and maintain a schedule. Establish a time to retire in the evening, wake up, eat meals, time to work (if you are fortunate enough to be able to work from home). Lastly be sure to build in some time to exercise. (see examples below)
- Limit your screen time. This includes phone, tablet and TV screens. Limit TV time, especially the news. If you are working from home, you will likely need spend some significant time on the computer. See #3
- Take work Breaks. Do not sit at the computer for more that 60 minutes without getting up and changing your position and doing some light stretches. ( see exercises below.)
- Drink plenty of water. A good rule is to drink half your body weight in fluid ounces of water each day.
- Eat healthy well-balanced meals. Sit at a table with screens turned off and at a scheduled time for your meals. See Hungry Hobby RD on Instagram for meal ideas or consult our Healthy Healthy Weight Loss Page.
- Increase the frequency of your communication. Don’t forget to reach out to friends, family and co-workers using electronic methods. Some may not like talking on the phone, but it’s still important to reach out and call.
- Remember to choose wisely.
We at Petersen Physical Therapy have chosen:
- Peace over panic
- Faith over fear
- To look for opportunities to be kind
Exercises to break up your posture and increase your energy.
Opposite arm leg stretch
Hold this stretch for 10 seconds, then switch sides. Perform 10 reps on each side.
Supine trunk and cervical rotation stretch
With shoulders flat on floor gently drop knees to the right and turn nose to the left. Hold for 30 seconds, repeat to other side. Perform 4 reps each side.
Hamstring stretches
Hold for 30 seconds. Repeat on other side. 4 repetitions each side.
Piriformis stretch
Hold for 30 seconds. Repeat on other side. 4 repetitions each side.
Single knee to chest
Perform a pelvic tilt, bring your knee up to your chest and hold. Hold for 30 seconds. Repeat on other side. 4 repetitions each side.
Hip flexor stretch
Perform a pelvic tilt, bring your knee up to your chest and hold. Hold for 30 seconds. Repeat on other side. 4 repetitions each side. Allow foot to hang off the bed.
Bridges
Perform a pelvic tilt. Press through your heels and drive hips toward ceiling. Hold for 3 seconds. Repeat 15 times.
Planks
Hold for 10-30 seconds. Perform 3-5 repetitions.
Push ups
Perform as many as you can.
Standing trunk extension
Stand tall with hands on hips. Squeeze your elbows together behind you. Hold for 10 seconds. Repeat 5 times.
As with all exercises:
If it creates pain STOP the exercise. If you have questions CALL US.
If you want a telehealth appointment to review these or other exercises please contact me.
