May is National Health and Fitness Month, but even though quarantine restrictions are beginning to lift in some areas of the country, it’s still difficult to get the same quality of exercise and physical therapy before this all started.
Many people are trying to stay active and healthy while still social distancing and staying at home as much as possible. This is especially difficult for those in physical therapy, and looking for alternative solutions isn’t exactly easy.
We’re here to help you find some orthopedic stretches and exercises you can do at home and some modifications you can implement if you don’t have all the equipment.
Simple Quarantine Physical Therapy Treatment and Exercises
Either from the edge of the bed or in a wheelchair, spread the feet apart slightly wider than shoulder width. Reach down and touch the floor (or as near as you can get), then return to a sitting position.
Seated in a chair, position both hands on the armrests. Set your feet shoulder-width apart on the floor. Leaning forward slightly, press your hands into the armrests until you pick your butt off the chair with fully locked arms. Pause, then slowly lower yourself back to the seat of your chair.
Lying flat on your back, (either on the floor, a yoga mat, or a bed) bend one knee and pull your heel to your butt. Hold the position for a few seconds, then return the leg to the ground. Repeat using the other leg.
External Hip Rotations
Lying on your back, bend your right knee and pull your right heel toward your butt. Raise your left leg to rest your left ankle on top of your right knee. Using your left hand, gently apply pressure to your left knee. Hold for a few seconds, then switch sides.
Cornell University has a collection of PT exercise videos online, from ankle and shoulder strengthening to spine exercises, and much more.
It might be safest for us to stay at home for the time being, but that doesn’t mean we should stop working on our own fitness and rehabilitation. Even at home, remember to challenge yourself.
The Centers for Advanced Orthopaedics (Mid-Maryland Musculoskeletal Institute) is still open for same-day urgent care appointments. If you need additional services, check out our Telemedicine Services.