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At-Home Exercises

When you are on the road to recovery or simply just trying to get your body to a state where it is a little more fit, a little more flexible and a bit stronger than you currently are, it can be intimidating thinking you need to buy an expensive gym membership to help get you to a more active and healthier state.

You may think that you need to log hours in the gym, picking up and putting down very heavy weights in order to be beneficial to your body. This is not the case! There are many exercises you can do at home to start strengthening your body, without all of the weights and machinery!


Plyometrics are exercises that use your own bodyweight combined with short, explosive movements to help strengthen your body and increase your speed and agility. Depending on your current state of physical fitness, and the advice of your physical therapist of physician, you will want to modify some of these movements in order to reduce strain or potential injury to your muscles or body. Plyometrics are full-body exercises that help to tone and engage many different muscle groups within your body.

For this reason, these are effective activities to help get your body moving and building up the strength and mobility in your body.

Squat Jumps:

  1. Stand with your feet slightly wider than your hips.
  2. Lower your body to squat down.
  3. Press up through your feet, engage your abdominals, and jump straight up.
  4. Lift your arms overhead as you jump.
  5. Upon landing, lower yourself back down to the squatting position.
  6. Do 2 to 3 sets of 10 repetitions.

Lateral Bounds:

  1. Start in a squat position, balancing on your right leg.
  2. Explosively jump as high and far to the left as possible.
  3. Land on your left leg in a squat position.
  4. Explosively jump as high and far to the right as possible.
  5. Land back in the starting position.
  6. Do 3 to 5 sets of 5 to 10 repetitions.


As with any new exercise or movement, do not test the limits of your body until you are completely comfortable with the movement and understand your body’s restrictions. Due to the ability of plyometric exercises to be explosive and powerful, starting off with caution is advised, especially if coming off an injury or just getting back into physical activity.


Plyometrics allows you to do your exercises at home, and now we can help you from home as well!

New to Miller PT is physical therapy at home! Our team will come to you in the comfort of your own home to help you regain your mobility and get back on your feet! Another great way our knowledgeable and passionate team is here for your health and wellness!

Physical therapy is for everyone! You do not need to be injured or doing rehabilitation to benefit from the services of a PT! By incorporating physical therapy sessions into your regular health and wellness routine you are best assisting your body in performing at its best and strongest!

Visit our Facebook page at www.facebook.com/millerphysicaltherapydelraybeach or give us a call at 561.278.6055 to see how we can help you be the best version of yourself!

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