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A Few Functional (really functional!) Exercises to Shelter

on Thu, Mar 19, 2020 @ 12:03 PM By | Ellen Karpay-Brody | 0 Comments | boost your mood workout at home functional exercise
Hi my dear clients, Remember a long long time ago when we used to meet in person? It’s only been a few days and already I’m a bit nostalgic. Until the time comes when we can meet again, and we will, I am sharing some appropriate exercise ideas to keep you moving, active, and within the “Shelter Orders."     Why the Gym? Over the course of our training I’ve stated that we go to the gym for many reasons including social interaction, support and expertise. We dedicate purposeful exercise to replace many of the human movements that industry and technology have seemingly eliminated. Some folks have eliminated movements (aka chores) by way of engaging another human, a person who does housekeeping. Some of you responded wittily, ”my housekeeper does that” or “I don’t do that anymore.” Pause… Well, with a 3-week Shelter Order in place chances are that you are now the designated housekeeper, and that’s an opportunity for functional exercise activities!    So allow me to take you back to some of those cues I offered.      A Few Functional (really functional!) Exercises During the Shelter Order:   For all the below, BREATHE in and out!  Do not hold your breath! Exhale during the greatest Exertion (EX = EX) 1. Reaching  for something high or low, standing or on hands/knees     Scrubbing the bathtub, shower floor/walls, changing bedding, emptying low-lying trash cans, removing cobwebs.  Exercise: Pointer - extending your opposite arm/leg, tightening/bracing your Abdominals, squeezing your Glutes.   2. Moving/Pushing or Pulling furniture, esp. if heavy or larger than your reach, items when mopping, vacuuming, sweeping      Changing sheets, loading the dishwasher, laundry washer/dryer. Exercise:  A. Squat or Lunge, keep Spine in neutral (not curved back), press your foot “tripod” to the floor and squeeze your Glutes                  B. “Rows,” Push-Ups   3. Scrubbing  anything, floors, toilet bowls, counter tops, sinks, mirrors, windows Exercise:  Shoulder internal and external rotations. Squeeze into your arm pit area for Rotator Cuff stabilization. Think “Karate Kid” and “wax on, wax off."   4. Lifting and Carrying, Pulling  out trash, laundry Exercise:  Squat and Pull, hold heavy item close to your torso and brace your Abdominals.   5.   Stepping Up/Down Stairs Exercise: Step-Ups/Downs, secure your footing, engage your quadriceps (front of thighs), hamstrings (back of thighs), and Glutes (buttocks).   6. Quick Pace and Music Exercise: Give yourself a time-interval to complete a specific room or task. Be thorough but with a purposeful pace.   Put on some upbeat music and enjoy your “Really Functional Exercises” routine.     7. Ready for something Aerobic? Exercise: Walk, dance, march, squat, lunge, do the twist, skip/jump rope, “do the stairs”. Post cleaning is the perfect time to transition into Aerobic exercise. You’re already warm and mobile.     8.   Ask, “What CAN I do?"   Ellen Karpay-Brody
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