Travel Friendly Workout

Contributed by: Marquette Physical Therapy

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It's the end of summer and everyone is squeezing in a last minute vacation. You've been staying active all summer and don't want to lose your progress. But who wants to workout on vacation?? Let me make it easier for you. With a couple bands, you can workout your entire body! Bands are cheap and lightweight - easy to throw in a suitcase. And exercising doesn't need to be a high intensity, hour long, dripping sweat, can't breath type of workout. Gentle strength training will increase metabolism and hypertrophy (muscle mass) without throwing your hormones out of whack and putting extra stress through your joints. For a great travel workout, the key is to have enough tension or resistance to fatigue your muscles within 8-15 reps. Then you'll perform 2-3 rounds of the exercises to push the muscles to their limit - this will increase strength. Arms: Banded Bicep Curls - stand tall with shoulder blades back and just a little bit up Overhead Tricep Extension - stagger feet with band under back foot. Reach nearly full extension at the top D2 Flexion - staggered feet with band under opposite foot. Make sure your hand crosses in front of your face, then go into a diagonal "Y" position. Good for overhead strength. Lat Pull Down - anchor band at wall and make sure there's enough tension on the band Legs: Lateral Band Walk - get low and keep torso still Banded Knee Extension - go slow and stay in control Single Leg Bridge - keep core engaged. If you get a hamstring cramp then your glutes are weak - do double leg instead. If this hurts your back, your core stability needs to improve Hamstring Walkout in Bridge - keep hips high and core engaged Lateral Wall Sit - lean opposite leg and shoulder against the wall. Sit back in your heel. Hold until fatigue.

Dealing with pain or injury? Need help returning to activities you love? You do NOT need a physician’s prescription to see a physical therapist in the state of Kansas and yes, insurance still applies (check if your state has a similar practice law - in some states you still need a physician's prescription to see a PT). Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.

Marquette Physical Therapy Contact Information:

• Find us at: www.marquettept.com

• Call us at 913-484-7632.

• Follow along on Instagram for more info and exercise ideas: https://www.instagram.com/marquettephysicaltherapy/