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Home workouts should include a focus on functional movements as a basis for your exercises to give you great results and maintain your mobility and functional strength even if you are not able to go to the gym.  

Some examples of functional movements include:  

  • pushing, pulling, hinging, squatting, lunging, and rotation.  

The addition of these movements will help maintain:  

  • hip mobility, low back range of motion, strengthen your core and hip musculature.  

These gains in joint mobility and muscular strengthening can help improve some of your aches and pain related to prolonged sitting during school, or work hours. Functional training incorporates full body resistance training that will help us continue to walk, run or sit pain-free.  

Body weight exercises can be used effectively to train your core/abdominal muscles as well through the use of high planks, elbow planks, side-planks, mountain climbers, and leg raises; engaging the deep core muscles that provide stability and support for your spine during daily tasks involving bending in multiple directions through the back. 

Plyometric movements including jump squats, skater lunges, alternating split squats all provide quick, high intensity movements that can get a sweat on while improving your athletic explosiveness and functional squat and low body strength. 

High Intensity Interval Training (HIIT) is a great way to make the best of your home workouts, bouts of one minute working at a high intensity separated by 30 second interval of light intensity work for a period of 30-40 minutes is a common approach to (HIIT) and can benefit your cardiovascular system while burning calories in a shorter time period when you may need to squeeze in a quick workout.  

Static hold positions that are commonly used during yoga practice can provide engaging ways to build your muscular endurance and overall mobility when holding active poses in end-range positions. Pigeon pose, Down-ward facing dog, Warriors pose, Low and High boat pose are all great examples of how yoga can provide challenging workout without the use of weights and expensive equipment at home.

Always consult with your physician or other health care professional before beginning this or a new exercise program to determine if it is the right fit for your needs.


By: Tyler Ottolino, Physiotherapy Resident




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