Join us for our Quarantine Fitness Challenge. It can be difficult to stay proactive in these unprecedented times. For many people under a Shelter at Home order, it is hard to maintain a routine and stay positive. Having productive activities and making the most of your time while at home makes such a difference in mood and mindset! There is a lot that you can not control right now. Take hold of what you can control and gain some progress in an area of your life by using this time to the fullest!
Our Quarantine Fitness Challenge is broken down in the .pdf below. It is a combination of simple exercises to help strengthen essential muscle groups that create our foundation for movement.
The Exercises in our Quarantine Fitness Challenge
Almost everyone has done these common exercises before, but there are a few things that you should keep in mind:
- Squats: Begin your squat stance with your feet shoulder-width apart. As you squat down, send your hips back and keep your chest lifted. Squat down until your hips are lower than your knees. Keep your head and chest lifted as you squat back up to standing.
- Planks: You have a couple of different options when it comes to plank exercise. You can either support yourself on your hands or with your forearms. Using your forearms can be a little more difficult, but it helps take the pressure off the wrists. Keep your core and quads tight, and your hips lifted. Keep your feet and hands/elbows shoulder-width apart. Try to keep your back straight and neutral, drawing the belly button up toward the spine. When releasing a plank, slowly bring one knee to the ground and then the other. Slow and intentional movement is critical.
- Push-ups: Starting in a plank position, keep the core engaged as you lower yourself to the floor. Keep your back straight as you move and do not let your hips dip down or stick up. Keep your elbows tucked in close to your body. Exhale as you push back up. For an easier, modified version do push-ups on your knees and work toward a plank position.
***As with all exercise and stretching routines, if you feel any discomfort or pain, please STOP. Everyone’s body and activity levels are vastly different, and everything should be done to your personal tolerance. The image provides an idea of where to start, but again modify to your specific physical needs and capabilities***
The Benefits of our Quarantine Fitness Challenge
Squats are a great full body work out. The exercise uses several muscle groups in the upper and lower body. Strengthening these muscles can assist with many tasks you perform in your daily life. (Walking, Lifting, Bending, etc.) By strengthening these muscles, you can decrease the likelihood of injury through these daily activities.
Planks are one of the best exercises to help decrease low back pain. By strengthening your core, this can help take a load off of the lower back. This is especially important when it comes to those with Lower Cross Syndrome.
When push-ups are done properly, they can help strengthen and protect the shoulders and improve your posture. By increasing your upper body strength, it can also protect your lower back when lifting heavy items.
Join us in our Quarantine Fitness Challenge and take the time to invest in your mental and physical health during this difficult time. Challenge yourself to be one of the few who comes out on top after all of this. Use this time to create habits that will benefit you physically and mentally. Feel accomplished at the end of this quarantine and have something to show for it!
As many of you know, we are currently only permitted to see patients with acute and urgent needs. We hope everything gets back to normal as soon as possible. In the meantime, stay home, stay safe and we are here if you need us!