Stuck at home during Covid and looking for some Physical therapist approved workout exercises? Look no further.

In this article we will share some Physical Therapy workouts you can try at home with minimal equipment required.

Your physical therapist assistant has probably recommended some of these exercises to you before since many of these come from physical-therapy-assistant.org’s Workout Wednesday blog series.

Physical Therapy Workouts

Physical therapy is a kind of treatment that focuses on the person’s muscles, bones, and joints. It’s a method of healing the body by causing the muscles to be stretched and the bones and joints to be strengthened. It can be used to treat injuries, including falls and fractures. It can also be used to help people who have a condition that causes a problem with a joint, such as arthritis, a disease that affects a joint’s movement, or a condition affecting any part of the body, such as a stroke.

Although the following workouts are all physical therapists approved for increasing strength, flexibility and mobility you should always consult with your own physical therapist regarding your exercises.

Wall Ball Workouts

Wall Ball workouts will help you to increase your strength and flexibility. Wall Balls are a full body movement that includes a squat and an overhead press or thrust. When performing this movement you will target your glutes, hamstrings, quadriceps, deltoids or delts (shoulders), triceps and your entire core.

Before performing a wall ball make sure to stretch and do a few air squats to open up your hips and stretch your hamstrings. You will need to be loose enough to comfortably squat down to just past a 90 degree angle from the ground. It is important that you squat this low during the exercise to completely target the muscles in your lower body.

Applying Wall Balls to Physical Therapy

Wall balls increase strength and endurance of the rotator cuff and the scapular stabilizers. Wall balls are an awesome proprioceptive exercise for any shoulder pathology. Wall balls are especially effective for when scapular dyskinesis is present. Wall balls are helpful for overhead athletes, common impingements, or work hardening.

Tic Tac Core & Ab Exercise

Tic tacs are an awesome core exercise that work your obliques as well as your back, hips, legs, upper and lower abs. All athletes as well as anyone looking to stay fit and healthy should include tic tacs in their workouts.

Tic tacs are easy to do. Position yourself like the girl in the picture above with your abs flexed tight and your legs pointed straight at about a 30-40 degree angle from the ground. Now, start by twisting in one direction and tapping the medicine ball to the ground. Then twist to the other side and touch the ground with the medicine ball. That is one complete repetition.

Repeat as many reps and sets as you can and try to make progress over time. This is a great core workout to do from home that will really get your metabolism going.

Burpee Exercises

Burpees are gerat to do at home since they don’t require any equipment or much space.

Burpees are a fun and challenging full body movement that offer a total body workout. Any physical therapy clinics that offer athletic and fitness training will include burpees as a part of their exercise routines. When performing burpees you will be targeting your pectorals, deltoids, glutes, hamstrings, calves, quads, and core. There are also a number of burpee variations that you can try that will provide slightly different results.

In addition to working out your entire body when doing burpees you will be improving your flexibility and mobility. Regularly practicing burpees will build strength, endurance, and explosive power as well. As a PTA working with athletes it is important to teach them how to do burpees properly and how they can improve their athletic performance. So, today lets watch some videos that teach us how to do burpees, the benefits of burpees, some burpee variations and a great burpee workout challenge.

The 100 burpee workout challenge

Try the 100 burpee workout challenge for an intense full body workout.

Burpees are an awesome total body workout. This movement can help athletes build muscle, strength, power, flexibility, and mobility. Burpees are a must for physical therapist assistants creating programs for athletes. Regardless of the sport, burpees will improve athletic performance. Just make sure to teach your patients the proper burpee form to avoid injury.

Time to Get Moving

As you can see physical therapy workouts can be very effective at increasing your endurance and your health. You don’t always need to join a gym to achieve these benefits. There are lots of exercises you can do at home to get you started on a more healthy and active life.

I hope at least one of these workouts can fill your need for exercise at home. Take your time, get your body ready, and get that blood pumping! Remember, if you don’t have any equipment, you can still get a good workout in, and get your body in motion.

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