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

Cristina Martello, PT, DPT hosts this 30-minute total body HIIT style exercise class, focused on hip and core strength for our Instagram Live #MovementMondays series. Bring some light weights and a resistance band if available and get ready to break a sweat!

Watch The Video Below:

Make sure to join us every week for #MovementMonday, where we’ll post a live workout right on our Instagram page!

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

Dr. Etan Sugarman is an Orthopedic surgeon specializing in the treatment of athletes of all abilities, from high school to professional players to weekend warriors. He has a history at the Kerlan-Jobe Orthopaedic Clinic treating a vast range of professional athletes of Los Angeles(Rams, Dodgers, Angels).  An avid surfer, violinist and athlete, his priority is for all patients to understand, feel comfortable and work with them to get back to life. He thrives under his position as opportunity to make somebody else’s life better.

On today’s Episode we have Kayla Kleinman. She is a Yoga/Barre Instructor in NYC and author of the Health and Wellness blog titled: Kayla in the City. Kayla in the City is an online platform that inspires millennial women to blend wellness and hustle. She teaches at Y7 Studio and Bar-Method Noho.

Kari Pearce is 4x crossfit  games athlete with a prestigious background in gymnastics. Voted 2016 fittest Athlete, Kari only started crossfit a couple years ago, she has grown to be ranked #5 in the world. On this episode she’ll detail the hard work, effort and continuity that it takes to reach such an achievement!

Enjoy the 3rd episode of the season!