The new year is here, and so are many new year resolution goals! Statista.com reports that of all US participants who said they were making one or several new year resolutions, 44 percent wanted to exercise more. We’re making it even easier for you by providing you ways to work out at home! Christopher Churchill, PT, DPT, CSCS, physical therapist at our Murray Hill location, created this easy-to-follow guide to help you out. You don’t need fancy equipment to exercise, just grab some household items and get to work!

Save this guide to your phone or laptop—download it here!

Tennis/Lacrosse Balls

Use:

• Can be used to loosen up muscles
• Two ways to make a peanut massage ball:
  • Place two tennis balls next to each other, tape together
  • Place two balls into a sock and tie sock off at end

Exercise examples:

• Roll out muscles of upper back and neck

Rolling Pin

Use:

• Can be used to roll out muscles, similar to a foam roller

Exercise examples:

• Roll out calf
• Roll out quad
• Roll out hamstring

Belt/towel

Use:

• Can be used for stretching

Exercise examples:

• Hamstring stretch
• Calf stretch
• Quad stretch

Socks/small towel

Use:

• Can be used as a replacement for a slider during strengthening exercises
• Place towel or wear sock on slick surface (ex: hardwood floor)

Exercise examples:

• Lunges (reverse, lateral, curtsy)
• Hamstring curls
• Core exercise (mountain climbers)

Soup cans/water bottles

Use:

• Can be used as a replacement for small weights in strengthening exercises

Exercise examples:

• Shoulder raises
• Shoulder press
• Bicep curls

Backpack

Use:

• Can be used to replace kettlebell or dumbbell in strengthening exercises
• Fill with objects from home and approximate the total weight

Exercise examples:

• Kettlebell swings
• Squats
• Deadlifts

Bed sheet

Use:

• Can be used to replace a TRX system for strengthening exercises
• Fold bed sheet 3-4x, tie bed sheet to form knot in the middle, place knot over door and close door

Exercise examples:

• Squats (Double leg, single leg)
• Rows
• Ts and Ys

Textbooks

Use:

• Can be used as a step for strengthening exercises

Exercise examples:

• Step ups
• Step downs

Pillow

Use:

• Can be used to make balance exercises more difficult

Exercise examples:

• Single leg balance for time
• Single leg cone taps
• Single leg deadlifts

At September’s Ascend Conference, SPEAR was named the 2020 Ascend Practice of the Year by WebPT—and now, the official press release of the award is here!

In the announcement, our CEO and Co-founder Dan Rootenberg gave his thoughts about receiving the award:

“To be recognized as the Ascend Practice of the Year is an incredible honor, and one that is especially meaningful after the challenging year we — along with so many of our colleagues — have had. By staying true to our community, our core values, our therapists and our patients, we were able to rapidly innovate our services and take calculated risks that have propelled us through the COVID-19 storm. This recognition is extremely meaningful to the entire SPEAR team and will fuel our continued efforts to expand our impact and improve the world’s healthcare system.”

Dan Rootenberg, PT, DPT, CSCS, CEO & Co-founder of SPEAR, discusses why the award is so meaningful to him and the entire SPEAR team.

Also in the release, Web PT states the reason SPEAR won the award:

“SPEAR was selected as 2020’s Practice of the Year for the team’s ability to incorporate new technologies and strategies that kept their practice afloat throughout the COVID-19 lockdown.”

2020 was an incredibly tough year for many companies. What helped us flourish was our dedication to helping our community and our ability to adapt swiftly to change. Together, we were able to weather the storm, and are ready for anything else that may come our way. Thank you for the official recognition, WebPT!

Exercise with Pediatric Specialist Dustin Baldwin, PT, DPT, CSCS in this energetic 20-minute pediatric workout, made especially for Movement Mondays!

Watch The Video Below:

Missed a workout? Visit our Youtube channel  for more exercises, workouts, and advice from your expert PTs and OTs!

SPEAR team members Andy Pakter, PT, DPT, CSCS, BFR and Alex Becerra take you through a 30-minute full body circuit routine from our #MovementMondays workout series! You’ll start with a dynamic warm up, then jump into five different exercises, 30 seconds each with a 20 second rest. Get ready to get those endorphins pumping!

Watch The Video Below:

Missed a workout? Visit our Youtube channel  for more exercises, workouts, and advice from your expert PTs and OTs!

Caitlin Selva, PT, DPT, RYT, will flow with you through a 30-minute yoga class, helping you relax your mind and awaken your body through an invigorating sequence. Don’t miss out!

Watch The Video Below:

Missed a workout? Visit our Youtube channel  for more exercises, workouts, and advice from your expert PTs and OTs!