200 Clear Blossom Drive, Elkton, MD 21921

Shape Up For Spring

Get in shape this spring. Below you will find easy workout routines based on equipment you can use right in the comfort of your own home.    8cE6oyr6i

**Remember to consult with your physician before beginning an exercise regime.


Yoga Mat

Sturdy Chair

Exercise Ball


Warm up/ Cool Down

Yoga stretches are a great way to warm up and cool down your body.

  1. Cat-Cow Stretches: Begin each motion with your tailbone, slowly rounding out your back until your head is the last thing to move and exhale. Then inhale, curl your toes under, and slowly arch your back, turning you head and gaze towards the ceiling. This motion will stretch out your back and spine.
  2. Downward Facing Dog: Begin on all fours, slowly walk your feet up to your belly. Move your heels up and down to stretch out your legs, calves and hamstrings.


Chair Squats

Stand in front of a chair with your feet hip-distance apart and toes pointing forward. Lean your chest slightly forward, bend knees and tap the chair with your bottom. Remember, don’t sit! Stand up with your weight in the heels of your feet and knees over toes. Repeat process 10-12 times.


Exercise Ball

Lower ab crunch. Place calves on the ball and arms stretched out beside you. Raise your hips, bend your knees and roll the ball toward you until your feet are flat on the ball. Return back to starting position and repeat 10-15 times.

Planks: Place body in a push up position with the exercise ball resting under your forearms. Keep your back flat and hold position for 20 seconds. Repeat and increase time until 45 seconds.

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