Designed to educate and motivate, Spear’s #LetsKeepMoving Blog is our official stream of fitness tips, exercise advice, and healthy lifestyle inspiration. Our articles and features are written and produced in direct partnership with our physical and occupational therapists! Disclaimer
With everyone stationed at home during these times, at-home workouts have seen a huge boom. While staying active is essential, maintaining a proper level of safety is just as important! Ninia Agustin, PT, DPT, and Clinical Director of our Times Square location, recently contributed to The Wall Street Journal, providing her expert advice on how to exercise at home safely.
Check out all of Ninia’s expert advice below:
General At-Home Workout Tips
Hit pause when you need to—go at your own pace!
Work out in front of a full length-mirror to monitor alignment
If you live with someone, ask them to police your technique
Wear supportive shoes, especially if you are new to exercise and doing any type of jumping activity that can strain the ankles
Clear your space of any clutter for safety
Consult with your doctor before doing any workout routines!
Beginners can start by performing push-ups against a wall, then progress to a table edge
Start in a plank position, with hands shoulder-width apart
Have a bit of a chin tuck to maintain neutral cervical alignment
Form a straight line with your body from the base of the neck to the tailbone
Keep your elbows at about a 45-degree angle to your body as you bend them and lower toward the ground
Keep the core engaged to prevent hips from sinking, and lower back strain
If you feel pain in your wrists, drop to your knees or shins; use padding if needed!
For Stationary Lunges:
Starting position: feet hip-width apart, hands on hips, and step your right foot forward
Keeping your spine tall and the weight in your heel, lower your body until both your front and back legs form 90-degree angles
Your front knee should be directly over your ankle and your back knee can tap or hover above the ground.
Rise up and repeat.
If you feel wobbly, you can lightly hold on to a chair or even put a hand to the wall to help with balance
For Forward Lunges:
Once you have mastered the stationary lunge you can move up to a forward lunge:
Step forward, lower and, as you rise, bring your front foot back to starting position
If your shoulders tip forward, your back muscles have to work harder to maintain the position— think about keeping your bones stacked over each other
Don’t let your front knee collapse inward—keep it over your second or third toe
Pelvis should stay in the same plane: make fists and put them on your hip bones to help you feel if your hip hikes up as you step back to the starting position