Find the Home Exercise Plan That’s Right For You!

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Find the Home Exercise Plan That’s Right For You!

Exercise or extra fries? That’s the real question! All joking aside, finding the time and money to go to a gym to work out, or to participate in a class every day, is difficult for many people. This situation often leaves us not exercising and becoming unhealthy (and maybe choosing the extra fries!) Here we will talk about some home exercise options for all, provide video examples and also give you some tips on how to keep healthy not only this new year but for years to come.

It can be hard to find the motivation to work out anywhere, especially at home, but finding a routine that works for you and keeping consistent with the routine will keep you on the path to success. One thing that makes exercising at home easier is when you’re doing something that you enjoy. For instance, many people avoid exercising or cardio because they hate running. If this is you, you’re not alone! Some great alternatives include swimming, biking, rowing - or even walking. Anything that gets the heart pumping and the blood flowing is an exercise win.

We recommend doing bodyweight exercises at home since many times we do not have a gym or the equipment to use to get into shape in our homes. Try using objects you have around the home to lift for strength training, your stairs for cardio and finding the nearest rug or carpet for those ab workouts. Here we have demonstrated some videos that people of all ages and abilities can try at home to kickstart your workout.

  1. The Hip Twist: This exercise is a WHOLE BODY stretch, with improved shoulder/arm, back and leg mobility to be expected. Pay attention to the square breathing steps and let this low intensity, longer duration stretch improve the efficiency of your body's movement. More efficient motion generally means less aches and pains.
  2. The Pelvic Clock: This is an easy exercise to help with pain in the low back, pelvis and hips. Make sure to only perform with a pain-free intensity. Also, try this while sitting for an easy way to help with back pain from sitting for extended periods of time.
  3. Upper Trunk Rotation: This is a GREAT exercise for the following people: those who sit, those who stand, those who use their arms and those who experience stress throughout the day. The breathing component helps to reduce stress by calming down the nervous system and helps work through tightness...what's not to love!
  4. Wall Side Glide Stretch: This is an EASY mobility exercise to promote mobility in the low back and pelvis that is usually tight for most people. Make sure to keep a pain-free range of motion.
  5. Wall Clock: This is an EASY exercise to help reduce tension in the low back and pelvis that contributes to low back pain, hip pain and pain that goes down the legs. Move as much into these directions without increasing your symptoms.

If you’re looking for more tips and home exercises to do, especially if you have physical limitations, don’t hesitate to reach out! We’re here to help you better your health in the safest way possible. We can also provide a great plan for you at home to do while monitoring your success at your appointments. Contact a therapist at Core Physical Therapy to learn more!


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