National Mountain Climbing Day: 3 Easy In-Home Exercises to Build Strength

Climbing a mountain can sound like a huge feat even for those not in physical therapy. However, in honor of National Climb a Mountain Day, here are 3 exercises to share with your patients to build up their strength so they can overcome their personal mountains.

1.  Suitcase Carry – This exercise will work your patient’s upper body and rebuild strength. Whether they want to bring in the groceries by themselves or pick up their child, it’s ideal for regaining independence. Patients that are rehabilitating from pulled muscles, torn ligaments and even broken bones can benefit from this quick and easy exercise that will allow them to continue working their upper body in between sessions with you.

• Using a dumbbell or heavy object, have the patient walk with the weight in one hand for 5-10 minutes.
• Repeat with the other arm for the same amount of time.

2.  Goblet Squat – This is a great exercise for your patient to do on their own to work out their lower body. The goblet squat shifts the weight load to the front of the core and allows for the torso to be in an upright position, which is easier on the spine. From climbing stairs to getting back to cycling, patients rehabilitating from any lower body injury can use this exercise to not only gain strength but also tone muscles.

• With feet shoulder width apart, have the patient cup the end of dumbbell using both hands while holding it vertically at chest level.
• Keeping their back naturally arched and hips back, have the patient bend their knees into a full squat.
• Repeat with 5-15 reps. This can be modified to be done without a dumbbell as well.

3.  Bridging – Back pain, specifically lower back pain, is one of the most common injury complaints. Not being able to sit comfortably, bend over, or lift objects can seem like a fact of life for some people. However, in order to take on that mountain, rehabilitation paired with at home stretching, can be crucial to a full recovery.

• Have the patient lie flat on the ground with their knees bent at a 45° angle.
• Instruct them to raise their bottom up until there is a straight line from their shoulders to their bottom.

• Hold for 10-15 seconds and then slowly bring the bottom back down to floor level. Repeat 3 to 4 times.

Although your patients may not be rushing to climb mountains, they all have feats they want to achieve. Tasks that seem small, like bringing the groceries into the house, we at NARA know that this could be a personal victory for some people. With your help and a few at home exercises, your patients will be achieving their goals in no time.