My patients would tell you that I always emphasize the importance of doing the exercises I have given for homework twice a day. Twice a day seems like a lot. BUT … what I suggest is 3 minutes in the morning and 3 minutes in the evening or before bed.
Short bouts of therapeutic exercise twice daily will help prepare your body for the stress of the day and clear the strain you have experienced throughout the day.
Those 6 minutes a day add up over a week, and before you know it, you have put in almost 45 minutes with very little effort.
45 minutes a week, 52 weeks a year, adds up quickly. With little to no impact on your daily routine and the positive impact it has on your body – makes it worth it!
Take home exercises from our chiropractors
Most of the time, the exercises the chiropractors give for take home at Mt. Lookout Chiropractic and Sports Injury Center require no equipment other than a band and the floor in your home. You can be creative with the 6 minutes.
6 minutes of daily exercise example for a stronger core and better mobility
Here is an example of how to work in 6 minutes of exercise daily.
I set my alarm to wake up in the morning 45 minutes before my wife and son. I have my routine of making coffee, feeding and airing our two dogs, and a little time for myself to read, etc. This is a perfect time for me to knock out three minutes.
Following my activities mentioned above, I get down on the floor and focus on 3 main exercises each for a minute: diaphragmatic breathing, quadruped rocking to work on my hip mobility and pelvis stability, and bear planks.
That is it – 3 minutes, I am loose and warmed up to start treating patients.
Best of all, I have worked my brain, and it facilitates the utilization of a better stability pattern.
Now for the second session.
I do bath time with my 5-year-old son in the evenings. He usually enjoys his time and spends about 10-15 minutes bathing.
While he is in the bath, I knock out a few emails that need attention for the day, and then right there, next to the bathtub, I get in another 3-minute session of mobility and core.
I may do the same routine as the morning or something a little different. This low-level exercise helps me recover from the day of treating patients.
For you, it may be recovering from a day of zoom calls, outdoor work, or taking care of your family.
Whatever it may be for you, it is a great way to slow down and remind your body of how it is supposed to feel and move.
The best part, those 6 minutes did not negatively affect a single thing in my day and allowed me to feel so much better.
Your routine exercises can be anything that suits you
You could take one or two exercises or stretches from our physical therapy routine, an exercise class, or your favorite fitness activity and, throughout the week, switch out the exercises.
This is much less daunting than trying to fit in a 45-minute exercise session with the demands of the day — kids running around, long work days, your daily responsibilities, etc.
Give it a try!
Pick some exercises and give it 6 minutes a day. Your body will thank you, and you will be surprised by how good you feel. You’ll have a stronger core and better mobility.
If you need help determining a good routine to relieve any pain/discomfort you may be experiencing or just a routine to complement your lifestyle, reach out to Mt. Lookout Chiropractic and Sports Injury Center and consult with the best chiropractors and physical therapists in the tristate area.
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