At Home Exercises & Stretches
Due to the COVID-19 outbreak, the Optimal Fitness staff has been working to keep you healthy and active during our time away from the pool or the gym. We will be posting ideas and suggestions for exercising at home where everyday household items can be used to exercise. Please use our ideas and modify them to your level of ability. As always, it is best to start at a low level/intensity of repetitions and then increase them when you can achieve the exercise without great effort, difficulty or pain.
Warm-Up Exercises
These exercises can be done in either a seated or standing position. If standing, you can use a chair or counter for balance and support. With any stretch or movement, you should feel a stretch but not pain or discomfort. No need to stretch farther than the average range of motion typical to your body. Start slowly with limited repetitions and then increase as the stretch becomes easier to perform.
Upper Body Exercises
The following Upper Body exercises can be done in a seated or standing position. If standing, you can use a chair or counter for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start the exercise program with low repetitions (approximately 10) and gradually increase repetitions as the exercise becomes easier to perform.
View our upper body exercises.
Lower Body Exercises
The following Lower Body exercises can be done in a seated or standing position. If standing you can use a chair or countertop for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start slowly with limited repetitions and increase as it becomes easier to perform.
View our lower body exercises.
Core Exercises
The following core exercises can be done in a seated or standing position. If standing, you can use a chair or counter for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start the exercise program with low repetitions (approximately 10) and gradually increase repetitions as the exercise becomes easier to perform.
Balance Exercises
The following balance exercises can be done in a standing position using a chair or counter for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Please use your best judgment when performing these exercises so that you remain safe. Start the exercise program with low repetitions and gradually increase repetitions as the exercise becomes easier to perform.
Posture Exercises
The following posture exercises can be done in a seated or standing position. If standing you can use a chair or countertop for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start slowly with limited repetitions and increase as it becomes easier to perform.
Cardiovascular Exercises
The following cardio exercises can be done in a seated or standing position. If standing you can use a chair or countertop for balance and support. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start with performing each exercise for 30 seconds per exercise and increase the time as it becomes easier for you to perform. Try to complete exercises in a quick repetitive manner to increase your heart rate. You should strive to exercise at the 4-5 moderate level (feel like you can exercise for long periods of time, able to talk and hold short conversations) on the Borg Rate of Perceived Exertion (RPE) Scale. As with any exercise, be sure to work at your own rate.
View our cardiovascular exercises.
Broom/Cane Exercises
The following Broom/Cane stretches can be done in a seated or standing position. Use of a broom, cane, or other equipment can create a deeper body stretch because of the gravity or the object. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start the exercise program with low repetitions (approximately 2 reps) and gradually increase repetitions as the exercise becomes easier to perform.
View our broom/cane exercises.
For questions, please call 610-776-3167.