Shelter in Place Doesn’t Have to Mean Sit in Place

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Shelter in place doesn’t have to mean sit in place.

Here are the best 8 moves do when you’re stuck at home with no equipment. These can all be done with your kids or even right next to your kids while they are playing or watching TV. As always, it’s always best to consult with your doctor or physical therapist before beginning any new exercise routine.

1. Doorway Stretch

The hours of looking down at our phones and sitting and watching TV can cause poor posture and rounded/forward shoulders. The Doorway Stretch helps to open up our chest muscles and allows us to sit with our shoulders back. Hold for 20 seconds, perform 3-4 times.

2. Pigeon Stretch 

This stretch helps to open up the hips, which in turn takes pressure and stiffness off our lower backs. Hold 20 seconds, perform 3-4 times.

3. Plank (Forward and Side)

The plank is a great core and total body exercise. Hold 20-30 seconds, perform 3-4 times. A modification can be done on the knees.

4. Cat/Cow Stretch

This is a great exercise for the spine. It helps to open and close it. Hold for 5 seconds in each position and perform 10 times.

5. Squat

A squat is something we do every day without even realizing it. Just getting up and down from a chair requires the muscles we use in a squat. This is an important exercise for those of us picking up children and babies. It’s important we use our legs and not our back.

6. The Clamshell

This is an excellent exercise for the side of our hips. The stronger this muscle, the less risk we have for lower back pain. You can also add a band to this exercise above the knee to make it more challenging.

7. Neck Stretch (Upper Trap Stretch)

This stretch can help release tension in our neck and shoulders. Hold for 30 seconds, perform 3-4 times.

8. Seated Hamstring Stretch

The looser we keep our hamstrings, the less stiff and painful our lower backs will be. Hold 20-30 seconds, perform 3-4 times.

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Jacqueline Reisner is a Doctor of Physical Therapy, currently living in West Harrison with her husband Jeff, and their 2 year old daughter Brooke. Jacqueline is a Long Island native, who owns and operates a private Physical Therapy practice in Mount Kisco, specializing in women’s health and orthopedic conditions. Jacqueline is passionate about helping people overcome pain and physical suffering to feel the best they can possibly feel. She frequents SoulCycle, but also puts an emphasis on the importance of traditional strength training at the gym. Jacqueline is outside whenever possible, and loves to chat about the newest and best restaurants, and has been caught sneaking away to get in an episode of Real Housewives. Jacqueline is excited to write with the Westchester County Moms Blog team and to help Mom’s with the “aches and pains” of motherhood.