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What you can do from home to accelerate your training

couple walking outside

When the COVID-19 pandemic began I was feeling stressed and was anxious. Old aches and pains were even returning!

I was no longer prioritizing my own fitness routine, causing me to be more sedentary than usual. This combination of stress and decreased daily movement caused my old back injury from college to become slightly noticeable again.

This was a powerful reminder of the importance of taking care of myself.

I now make sure to prioritize my morning routine which includes meditation, journaling, and most importantly (at least for me), exercise.

While I do enjoy an intense workout, many days I simply go on a long walk followed by 10-15 minutes of light continuous movement using only my body weight.

My back feels great and the most importantly, I am reaping the positive physical and mental health benefits of exercise.

And while my workout routine works well for me, it might not work for others. Your self-care routine is specific to you. What activities help you to feel and function at your best?

Despite the differences, we often find that a variation of physical activity is helpful. I won’t bore you the science of why, however, if you are interested I am happy to share it!

Below are 3 exercises that are fantastic for you to try at home. They are helpful for anyone that suffers from a cranky lower back, is looking to feel better, and/or improve their fitness.

-Heels Elevated Goblet Squat (no weights at home? No problem! Simply hold a backpack filled with books or a jug of water): start with 3 sets of 8-10 reps

https://www.youtube.com/watch?v=i-os3nvr23s

-Bear Position Hold: 3 sets of 5 breathing cycles

https://www.youtube.com/watch?v=A9IJ2b_GbF4

-Goblet Split squat (use a weight or the same tool from exercise #1): start with 3 sets of 8-10 per side

https://www.youtube.com/watch?v=aazACzyUR-Q

-Dr. Zachary Cohen PT, DPT, CSCS

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