What a better time to start your fitness journey than at the start of a new year? The New Year always gets people motivating and moving, whether that means creating a fitness resolution or amping up a current goal. Although you have the motivation to start this journey, do you have the time? Did you know that many people don’t complete their New Year’s resolutions due to lack of time?
Here are 5 Physical Therapist-approved exercises that are easy to work into your schedule and help you get fit in the New Year!
Cervical Forward Bend
While standing with feet shoulder-width apart, slowly bend the head forward, with chin toward the chest. Bend until you feel a gentle stretch in the neck. Hold for 7-10 seconds.
Mid Back Stretch
While standing with feet shoulder-width apart, extend both arms straight out in front of you, parallel to the ground, with hands palm down in fists. Push fists forward as if you are punching the wall, but hold in that position. Hold for 7-10 seconds.
While standing with feet shoulder-width apart, slowly run your left hand down the side of your left leg until you feel a gentle stretch to the spine and the opposite side. Hold for 7-10 seconds. Repeat with the right hand running down the right leg.
Stand with feet shoulder-width apart. Slowly bend forward until you feel a gentle stretch to the lower spine to the base of the tailbone (top of tailbone) Hold for 7-10 seconds.
Lower Back Stretch
This incredibly easy exercise is a great way to stretch your entire back! While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball until you feel your muscles stretching. Hold for 5 seconds and repeat 5 times.
As always, if these stretches cause or increase pain, discontinue and call our office.
If you want more of a challenge and are able, we recommend Thera-Ball exercises. Did you know that you should buy the correct sized Thera Ball for your height? Stop by our office to purchase the right one for you, for only 30 dollars, or make an appointment with one of our therapists for a customized Thera-Ball exercise plan that is right for you.