Staying Active While Stuck at Home
- Posted on: Apr 2 2020
With social distancing in full effect, you might find yourself stuck at home and more sedentary than usual. With that, you may also find increased aches and pains, particularly in your back and neck. Whether from being hunched over your computer in your new makeshift home office, or just stuck on the couch for longer than you would like to admit – it’s time to incorporate exercise into your daily routine!
There are many simple activities and exercises that require no equipment at all and can help you feel better overall. Speak to your physical therapist if you want a personalized plan that will work for you specifically.
First, try marching at your kitchen counter. While holding onto your kitchen counter for support and balance, march your legs up to about waist height, or as high as you can comfortably tolerate. Alternate one leg with the other reciprocally as if you are marching in place. Repeat this until you have marched each leg 10 times. Repeat that set 2 more times for a total of 30 marches on each leg.
Next, while standing at the same counter, kick your leg out to the side as high as you comfortably can tolerate. Alternate from one leg to the other. Ensure that you are slowly controlling the motion upwards and downwards in order to properly activate your muscles. Also repeat this motion until each leg has achieved 3 sets of 10.
Finally, start by sitting on a firm surface like a dining room or kitchen chair. Move the chair up against a wall for added stability. Cross your arms over your chest and come to a standing position without using your arms to push off from the chair. If you find it increasingly difficult to stand without using your arms, try pushing through your thighs to come to a standing position. Repeat this 10 times and rest, and then another 10 times for a total of 20 sit to stands.
In these uncertain times, it is important to maintain a routine to feel in control of your new “normal”. By incorporating a few exercises into your day, you will find you will have more energy than before as well as feel better about yourself for accomplishing a task instead of being sedentary.
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