Five Exercises to Stay Healthy this Winter

Complete these FIVE EXERCISES AND STAY HEALTHY

This winter! by Ohana Physical Therapy

In my 30 years of physical-therapy practice, I have gained an insight into the most valuable actions our bodies can take. The most powerful lesson I’ve learned is to keep it simple. Planning ahead and preventing injury is an evolutionary step toward your best physical self. • Do each exercise for one minute, five days a week. • Count reps in each minute. • Keep a controlled pace and excellent form. • Visualize how this movement may carry over into a winter activity, such as snowboarding or even snow shoveling! For all exercises, tighten your core. Imagine you are shrink-wrapping your waist. Don’t hold your breath. Using your diaphragm, breathe through your nose. Maintain lower-back and buttocks tightening to feel stronger during the movement cycle. Stay balanced!

CHAIR SQUAT

Start by sitting on the edge of a chair. Pushing your feet into the floor, stand up tall without using your hands. Hinge at your hips to sit back down, being aware of your muscles engaging. Try hovering above the seat and keeping your feet flat on the floor.

LUNGE

Start by standing tall and placing your hands on your hips. Place one foot directly in front of you, bending your knees and lunging slightly. Repeat by going to the side or switching legs. Play around with imagining a clock on the floor and placing your feet on the different numbers.

MODIFIED BURPEE

Start in a standing position. Slowly squat down, placing your hands in front of your feet. Moving one foot at a time, move your feet back to get into a pushup position. Place your knees on the floor, followed by your chest. Push your arms to straighten, then bring your feet back up to your hands and stand up.

BRIDGE

Start by lying on your back with your knees bent and feet flat on the floor. Place your hands/arms by your sides, tightening your buttocks, back, and shoulders. Lift your hips. Hold at the top for three seconds before moving onto the next rep.

TREE POSE

Tree pose stretches your muscles and challenges your balance. Start by standing tall, then shift your weight onto one foot. Bend your knee then reach behind and grab your right foot with your right hand. Feel the stretch in the front of your hip and thigh. Focus on pushing your weight into the floor on your standing leg and raising your left hand high to help balance.

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