Home Exercise Program – Safe Movements to Start at Home

Improve strength, mobility, and flexibility from the comfort of your home

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Why Start a Home Exercise Program?

MAN HOME EXERCISE PROGRAM BEGINNER

Movement plays a key role in recovery from orthopedic conditions and sports injuries. A beginner exercise program improves circulation, joint mobility, and prevents stiffness—especially when getting back into activity.

Getting Started: Safety First

Exercise 1: Ankle Pump

Targets: Calf muscles, circulation, ankle mobility

✅ How to Do It:

  1. Lie on your back with your legs straight, or sit in a chair with your feet flat and supported.

  2. Slowly point your toes away from you (like pressing on a gas pedal).

  3. Then pull your toes back toward your shin.

  4. Repeat this movement in a smooth, steady rhythm.

✅ Reps: 15–20 repetitions per set
✅ Sets: 2–3 sets per day
✅ Position Tip: You can do this in bed, on a couch, or during travel.

women flexing foot during an ankle pump

Why It Helps:
Ankle pumps stimulate blood flow in the lower legs, helping prevent swelling and blood clots. They’re especially useful after surgery or long periods of sitting or lying down.

Exercise 2: Glute Bridges

Target Areas: Glutes, lower back, hamstrings

✅ How to Do It:

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Tighten your glutes and lift your hips toward the ceiling.
  3. Hold for 3–5 seconds, then lower slowly.

✅ Reps: 10–15 repetitions per set
✅ Sets: 2–3 sets per day

WOMAN DOING A GLUTE BRIDGE DEMONSTRATION

Why It Helps:
This movement strengthens the core and stabilizes the pelvis and spine. Great for back pain relief, posture, and lower body power.

3. Wall Slides

Targets: Shoulders, upper back

✅ How to Do It:

  1. Stand with your back flat against a wall, feet shoulder-width apart.

  2. Raise your arms and slide them up and down the wall like making a snow angel.

  3. Keep contact with the wall throughout the movement.

✅ Reps: 10-12 repetitions per set
✅ Sets: 2–3 sets per day

WALL SLIDE EXERCISE EXPLANATION

Why It Helps:
Improves shoulder mobility and posture—perfect for those recovering from shoulder strain or who sit at a desk all day.

5. Shoulder Rolls

Targets: Upper back, neck, shoulder tension

✅ How to Do It:

  1. Sit or stand upright with arms relaxed at your sides.

  2. Roll your shoulders forward in a circular motion 10 times.

  3. Then, roll your shoulders backward 10 times.

✅ Reps: 15–20 repetitions per set
✅ Sets: 2–3 sets per day

woman doing shoulder roll exercise

Why It Helps:
This simple movement increases awareness of upper body posture and provides gentle mobility without strain.

4. Seated Marches

Targets: Hip flexors, core, posture

✅ How to Do It:

  1. Sit upright in a firm chair with feet flat on the ground.
  2. Slowly lift your right knee toward your chest.
  3. Lower it, then repeat with the left leg.
  4. Alternate legs in a steady rhythm.
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✅ Reps: 15–20 repetitions per set
✅ Sets: 2–3 sets per day

SEATED MARCHES

Why It Helps:
Seated marches help build hip and core strength while improving circulation. Excellent for beginners, seniors, or post-surgery patients.

5. Neck Stretches

Targets: Neck muscles, upper traps

✅ How to Do It:

  1. Sit or stand with your back straight.

  2. Gently tilt your head toward your right shoulder—bring your ear closer (without lifting the shoulder).

  3. Hold the stretch for 15–30 seconds.

  4. Return to center and repeat on the left side.

✅ Reps: 2-3 per side

WOMAN NECK STRETCHING

Why It Helps:
This stretch helps prevent neck strain and promotes daily comfort and head alignment. Enhances postural balance, especially helpful for those looking down at phones or computers for long periods.