Spring is in the Air! And April Showers…

Balancing how to get active outdoors and pivot when you get rained out.

Let’s start with outdoors — maybe you like to run? Maybe it’s been a few months? How about starting with a graded return to run program. My favorite is Ohio State’s Basic Return to Running Guideline. This will allow you to gradually incorporate dynamic and plyometric  movement to make sure you are ready and reduce occurrence of injury or re-injury.

Raining outside or not a runner? Focus on what movements make you happy. Maybe it’s a Pilates class, yoga, HIIT (High Intensity Interval Training), or just a brisk walk on a treadmill. Going old school with jumping jacks (2x30 reps), burpees (1x10), squats (2x15), push ups (2x10), mountain climbers (1x20); this will get your heart pumping! Maybe it’s a more restorative approach with gentle core activities (supine marches 2x10), bridges (2x10), bird dogs (2x10), downward dog to plank to child’s pose. Don’t forget to stretch those hamstrings and pecs if you work at a computer for a large portion of the day.

What matters is getting your body moving, which might not look the same every day. In fact, your body and brain benefit more with variety. Keep your muscles guessing and that will facilitate growth and muscle pliability, as well as prevent overuse injuries and burst through plateaus.

Come visit Power House Physical Therapy + Pilates at the Mark Morris Dance Center to get your routine started!