10 Exercises To Do When Stuck at Home

By: Melisa Hoffman, DPT

Are you stuck at home? When that happens, it is important to do things that can support good health habits. Here are some exercises to keep you moving.

These exercises are good for both your upper body and lower body.

Try to set a schedule to do 20 reps of each exercise 2-3 times a day to keep your body moving. No need to worry if you cannot do that many in one sitting. Keep trying and you will see improvement with faithful practice.

1. Scapular Pinches: Squeeze your shoulder blades together and hold it for 5 seconds then relax.
   
   
2. Arm Circles: Hold your arms out to the side at shoulder height and perform 20 small backwards circles. Make circles the size of oranges.
   
   
3. Scapular Pinches with Internal Rotation: Put both hands on your low back. Then slowly bring both elbows together while focusing on pulling your shoulder blades towards each other.
   
   
4. Scapular Pinches with External Rotation: Put both hands behind your head. Then slowly pull both elbows back while focusing on bringing your shoulder blades towards each other.
   
   
5. Calf Raises: Stand up while holding onto a sturdy surface (counter top or chair): Go up on your toes and lower down slowly.
   
   
6. Ball (or Pillow) Squeeze: Sitting in a chair, put a ball or pillow between your knees. Squeeze the ball. Hold it 5 seconds before relaxing.
   
   
7. Marching in Place: Stand up while holding onto a sturdy surface (counter top or chair): March in place. Repeat 20 times with each leg.
   
   
8. Knee Extension: Sitting in a chair: Slowly lift one leg until your knee is straight and hold for 3 seconds. Then lower it back down. Repeat 20 times with each leg.
   
   
9. Overhead Claps: Sitting in a chair, slowly raise both arms so that you clap overhead and then lower your arms back down.
   
   
10. Sit to Stand: Sitting in a chair then slowly stand up. Pause then sit back down. Repeat.

If you are concerned about whether you are healthy enough to exercise, we always encourage you to check with your physician before starting a new exercise program.

Melisa Hoffman, DPT is the Director of Rehabilitation at The Centers for Advanced Orthopaedics, OrthoMaryland. Melisa provides Physical Therapy treatment for a variety of injuries or concerns.