Get moving with easy at-home exercises
Move it or lose it: movement leads to better orthopedic health. Exercising our bodies everyday does more than help us to stay fit and flexible — it may also help prevent injury and maintain mobility later in life.
Stretching helps muscles stay strong, flexible and healthy, and our bodies need that flexibility to maintain range of motion in our joints. Muscles shorten and tighten when they are not used — which over time causes them to weaken and not extend fully.
Put movement into your routine.
Everyone can benefit from daily stretches to wake up the muscles for the day’s activities. Too much sitting, repetitive movements and age-related wear and tear can cause stiffness and a loss of flexibility.
Many of us think that staying active through exercise involves a lot of sweat, time and energy. However, an “active” lifestyle comes on many levels, and adding some movement to your day can be simple.
Here are some easy at-home stretches to put more movement into your routine.
OVERHEAD STRETCH
Sit or stand up straight and interlace your fingers together with palms facing down.
Take in a deep breath as you reach up above your head, turning your palms so they’re facing the ceiling with your arms fully extended.
Hold for up to 30 seconds.
Exhale as you return to the starting position.
TRUNK STRETCH
Sit or stand up straight then cross your arms over your chest.
Twist towards your right as far as is comfortable, trying to rotate only at your trunk.
Hold for up to 30 seconds.
Switch sides and repeat.
DEEP SIDE STRETCH
Sit or stand up straight with arms above head, fingers clasped.then bring your right arm over your head.
Lean to as far as is comfortable to your left side.
Hold for up to 30 seconds.
Switch sides and repeat.
SEATED HAMSTRING STRETCH
Sit toward the edge of a chair, then extend your right leg out in front of you keeping your heel on the floor.
Slowly reach forward, bending at your hips while keeping your back straight.
Hold for up to 30 seconds.
Switch sides and repeat.
SEATED HIP STRETCH
Sit towards the edge of a chair.
Cross your left leg toward your right leg, with your left ankle resting upon your right knee.
Keep your back straight and lean forward slightly.
Hold for up to 30 seconds.
Switch sides and repeat.
ANKLE CIRCLES
Sit or stand with one foot lifted off the ground.
Slowly make 10 circles in one direction, then 10 circles in the opposite.
Switch sides and repeat.
Get moving to stay mobile.
Sitting too long or working the body too hard are but two of the many causes of orthopedic aches, pains and conditions. Too much and too little can lead to the need for orthopedic care at some point in your life. Stretching is also a key part of post-surgery physical therapy, but making a habit of moving more may keep you mobile and agile longer whether or not you are suffering from an orthopedic condition.
ORTHO FOR ALL
Surgery is often the first step toward recovery for an orthopedic condition or injury, and physical therapy is the way to complete the journey. Our physical therapists, surgeons, and physicians are here for patients of all ages so that they can live life to the fullest.
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