3 Easy Exercises You Should Be Doing From A Physical Therapist

Bridge

The glute bridge is an exercise that targets a lot of muscles at the pelvis and below. It is an excellent option for working on important muscles around the hips and low back. Simpler variations include bilateral (double leg) holds progressing up to single-leg holds. Ideally, a person should be able to work up to multiple single-leg holds for 30 seconds. It’s understandable if you are unable to do that yet, so start with double leg holds and work up to individual legs.

Side Plank

Results from the US Naval Academy show that cadets can hold a full side plank for up to 45 seconds. Considering they are in excellent physical shape, we like to see our clients hold a side plank between 35-45 seconds. This exercise will target muscles along the lateral part of the body and hip. Performing multiple reps at this target time won’t be easy, and we suggest starting with a knees-bent variation to get into this motion. Slowly work your way up in time and to a full side plank.

Wall Sit

The wall sit is an exercise that most often gets the “you’ve got to be kidding me” reaction. Don’t worry, it’s not as aggressive as you think. That being said, the wall sit is taken as an excuse to target the lower body muscle groups. The goal would be to hold this for up to 60 seconds and then add some weight. Ideally, a person would be able to hold these positions without any admirable features.
Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

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