It’s the season of love and what better way to start your wellness journey then with your significant other or BFF!! Since we’ve been locked up in quarantine for the past year, we have had to be more creative with the ways that we exercise and move our bodies throughout the day to day… Going on long walks can be great but sometimes, it can just get downright boring. Sometimes we need to channel our inner kid and have some FUN!
I am here to give you a little inspiration for things that you can do with your partners, children, or friends (if you’re in each other’s bubble) that can make exercise seem more appealing. Because let’s be honest, if it’s not fun, I don’t really like working out. Just me? Okay!
In some ways, our bodies crave regularity and routine, especially with what foods we eat. (Steer clear of too much Valentine’s Day candy and sweet treats!) But in other instances, our bodies and muscles need us to mix it up a bit.
It actually is beneficial to introduce new movement and strengthening exercises into your routine to help improve your muscles ability to do their job without any issues. Our muscles get used to moving in the same ways and stop responding unless we change things- like changing the routine, altering the resistance and more!
What other benefits are there to exercising with others?
Competition- a little bit of healthy competition pushes you to work harder and get stronger
Accountability- its great to have someone hold you to your exercise program that you create and commit to for your body to be healthy and active
Motivation- studies have proven that we do better and put in more effort when someone is cheering for us!
> Try a bit of cheerleading for your partner and watch the changes it makes in the effort factor for your workout
Variety and Creativity- we all have great, new ideas on how to spice up workouts and add some variety to it
Catch up time - life is busy and getting your workout done with a friend or partner is a great opportunity to catch up on what’s going on in your life
The time will fly by - when you workout with a friend, the time that you commit to your workout will be so much faster than if you did the workout by yourself
Falling in love with each other - if you are working out with your partner, you should know that exercise causes the symptoms of psychological arousal (sweating, rapid heart rate, shortness of breath)
>These symptoms can boost your attractiveness to your partner >Try it out and see how it goes?!
Top Partner Exercises:
Here are a few NEW partner exercises that will surely ignite that childlike fire inside, but also may inspire you to be more creative when putting together your at-home workouts. Let’s try them together… and remember don’t be shy, no one can see you.
1. Let’s start with simple hamstring stretch!
Both you and your partner lay on your backs with your feet propped in the air. Both of your bums should be touching and as well as your legs. One partner will then press their legs into the other person’s legs to facilitate a nice deep hamstring stretch.
The goal of this exercise is to keep both of your knees as straight as possible to ensure the hamstring is able to stretch across both the hip and knee joints. After holding for about 30 seconds, the opposite partner will then press into the other person’s legs. Repeat this 3 times on each side.
If it’s too much to straighten both of your knees at the same time, try to straighten one leg, hold for 30 seconds. Then switch to the other leg and let your partner have a turn before you repeat it!
2. Full spine stretch
This one might be my favorite! Stand facing your partner with your feet a little wider than your hips. You and your partner are going to both lean into each other and fold both your arms to rest on your shoulders. If you need a visualization here is what it should look like.
Take a few deep breaths into your stomach (diaphragmatic breathing) and try to sink lower and lower until you feel a nice stretch through your whole spine. Try synchronizing your breath with your partner. Not only does it change your nervous system as an individual, but it strongly helps improve your connection emotionally in partnership.
3. Who’s ready for some ABS?! This is an exercise that works your upper abdominals and obliques and is surely going to make you break a sweat!
Sit on the ground back to back with your partner. Both of your knees will be bent up towards you. One partner takes a weighted ball or anything you have lying around the house (you could even use a full, unopened jar of pasta sauce if it’s all you have in your pantry) and keep it close to your body. You are going to engage your core and twist towards your partner to hand them the item. Alternate directions so you are targeting both sides of your abdominals. Once you get to 10, give yourself a break. Try 3 sets of this exercise for a maximum burn!!
Make sure that the ball (or jar of sauce😊) works for you and your partner being challenging, without causing pain or being too heavy to use for one of you.
Remember, Teamwork Makes the Dream Work!
4. Wheelbarrow push-ups & squats
This one is very fun and really challenges both you and your partner’s upper body strength. One partner is going to be lying face down on the ground, in preparation for performing a push-up and the other partner is going to be standing behind them.
The partner standing will then grab the ankles of the person lying on the ground. The person on the ground will then perform a deep push-up while the standing partner holds their legs and performs a squat.
Make sure that your core is engaged and that your back is straight no matter which position you are in. After 10 reps, switch positions with your partner and repeat!
This is also fun for you to do with your kids if you are lifting them and then an adult is helping you!
5. Squats with an overhead press
Have you and your partner face each other. You hold a weighted ball (or your jar of pasta sauce) in front of your body.
Both of you squat down at the same time, slow and controlled making sure that your knees stay behind your toes. You should be sticking out your bottom as if you are going to sit in an imaginary chair.
When you stand up, bring your weighted ball overhead and then pass it to your partner. Your partner will then bring the weighted ball in front of their chest and you will squat back down together.
Repeat this process 10 times each making sure to squat down as much as you are able to make your legs work!
6. Lastly, let’s do a full body burn AKA a partner plank!
Now this photo may seem intimidating and if you’re not wanting to be that adventurous, simply face your partner in a plank position and challenge each other to a plank off! Whoever breaks their plank first, pays for the Valentine’s dinner
Try side planks facing each other and see who can hold it the longest. Then every other day, challenge each other again to see if you can hold longer. Keep a record in a journal so that you can track your progress and try 2 on each side to get stronger.
But if you are feeling adventurous, climb on top of your partner once they are in a plank position. The top person will hold onto the bottom person’s ankles for stability and gently lay their feet over the bottom persons upper back. See how long you can hold this position together. Really try to keep your bottoms tucked under so that your core can be properly engaged!
Build up to this position as it is very challenging and requires a lot of strength! Send us a picture when you are able to do it at getbetter@breakawaypt.com.
YOU DID IT!! If you made it through that whole workout, give yourself and your partner a high five. I hope you enjoyed being creative and getting out of your comfort zone a bit. I know I did!
Challenging ourselves is one thing but being challenged as a team is another achievement in and of itself. The reward is great when we push one another to be better in all aspects of our lives!
If you enjoyed this workout and are looking for more ways to get active or have an old injury that is keeping you down, please email us at getbetter@breakawaypt.com or call us at 410-702-4053 to schedule your FREE consultation with a licensed physical therapist! We look forward to hearing from you and helping you along your fitness and wellness journey!
Caroline was born and raised in the Mississippi Delta and if you listen closely, you will hear her fun accent “yawl”. She loves to travel and spend time with her friends and family.
She attended Auburn University for her Bachelors in Exercise Science (WAR EAGLE!) and then went on to get her DPT from University of Mississippi Medical Center. She became interested in Women’s Health during PT school, where she saw the amazing changes to the body that can happen with this type of treatment.
Exploring the outdoors is her favorite and she is excited to see more of the Maryland area. She has taken many yoga and barre classes, which helps further her ideas for her patients. Reading books keeps her mind and energy going, as well as her competitive spirit of how many books can she read in a year?! How many can you read?
Excellent patient care. Every therapist, assistant, and front desk I’ve encountered has been professional, knowledge, and kind. I would definitely recommend!
Margaret Pavlinic
17:00 18 Aug 23
I've been to physical therapy three times in my life and hands down, Breakaway Physical Therapy is the best. When I made my initial call to schedule therapy, I spoke with Dan who treated me with kindness and professionalism. When I arrived at their location in Crofton, I was delighted to find a cheery and welcoming facility that is very clean and well-designed. I can't speak highly enough of Shaina Clemons who conducted my intake exam and has worked with me on subsequent visits. She mapped out my therapy plan, so I had a roadmap with a clear path to recovery. I have made incredible progress in just a few weeks. Nice staff, skilled and knowledgeable therapists, great location and ambience. Highly recommended!
Mike Foster
11:17 17 Aug 23
Overall so far it has been excellent
Jackeline Lilley
12:37 12 Aug 23
Had a wonderful first experience with shania . She is so knowledgeable in her field and I learned so much !
William McKee
14:03 06 Aug 23
The care I receive at Breakaway physical therapy is very professional,
Deeana Sauer
18:15 27 Jun 23
I primarily saw Grace at Breakaway physical therapy. Grace is exceptionally skilled and kind. It is obvious she really cares about her patients.Breakaway stopped taking my insurance rather abruptly. When this was done the owner came to talk to me about the situation which I appreciated. However, I felt Shania could have handled this a lot better. In the conversation Shania came from the perspective that they were doing what was best for business and overall patients. However, in doing so she failed to realize that this was hurting some patients as they had to find new PTs or pay out of pocket. I would have appreciated if Shania had provided other PT recommendations in the areas to help ease the transition process.My other compliant is that Breakaway rescheduled my appointments on occasion, this was no big deal and I tried to be flexible every time they called. However, over the course of 1 year of PT I missed ONE PT session (mixed up dates) and they charged me DESPITE my continuous flexibility when they changed appointment times on me with little notice. I also requested they remove the charge and they have not. If the business wants patients to demonstrate flexibility, they also need to be flexible and understanding.Update 06/27/2023: After posting the review, the charge for missing the appointment was removed my statement which I appreciate. Therefore, I updated my review from 3 stars to 4. Despite some issues at the end, overall, I had a good experience with Breakaway and cannot speak highly enough of Grace as she is truly exceptional.
Brittany Riggleman
19:12 28 Apr 23
Staff is very friendly and supportive.Shaina is very personable and does a great job of explaining/ demonstrating the exercise techniques needed to treat your condition.
Dale Shinkawa
18:22 10 Apr 23
Very caring and effective
Marcella Mollon-Williams
01:53 10 Apr 23
I love my experience with Breakaway Physical Therapy so far! I learned so much from Shania and the sessions have been great. The staff is incredibly friendly and the environment is welcoming. Highly recommended!
Star Wimer
14:36 01 Apr 23
Excellent! Highly recommend!
Marge Bonuccelli
13:24 23 Feb 23
Laura Terry
19:37 20 Feb 23
Been here for almost a year for both a knee injury and pelvic floor therapy. Everyone is so knowledge and so kind! Best of all, they are super kid friendly, which is critical for this homeschooling mama.
Andrea Cress
23:01 05 Feb 23
Caring PT team with especially excellent knowledge about women's muscular health. Great with kids as well. They even have toys in most of their rooms and won't be bothered if you bring kids. I enjoy every appointment with them.
Victor Samuel
02:32 04 Feb 23
Although I'm relatively new in my Physical Therapy program, I feel the team at Breakaway are top notch. Kudos to Sara. She's doing a great job re-establishing my core! Keep up the great work.
Destinee Moody Curtis
17:22 27 Jan 23
They are so friendly and nice! I feel very cared for and listened to at all of my appointments and the therapy so far has been very helpful to me in my everyday life.
Christie B
15:50 12 Jan 23
Great PT practice. My symptoms improved without medication and my PT, Grace, was great!
Helen-Theresa Wielert
20:55 14 Dec 22
Staff at Breakaway helped me build a routine to get my muscles strengthened and eliminate daily pain meds.
Taryn Carter
19:34 11 Dec 22
I have been to physical therapy at other places. Breakaway is by far the best experience I have had. The staff are kind and considerate to your personal health goals. I never feel rushed during my sessions. They also keep you aware of your progress and suggest next steps.
Doreen Coates
13:51 30 Nov 22
This place is wonderful and the people there are very caring. I've been there two times now for two different surgeries. I love the people there.
Patti Tobaygo
19:58 20 Nov 22
Steven Busch
12:22 15 Nov 22
I've been going to Breakaway Physical Therapy since they first opened. The staff and therapists are great, listen to your concerns, and genuinely care about your health. I would definitely recommend Breakaway Physical Therapy to anyone needing a great physical therapist.
Janet Julian
14:38 11 Nov 22
Everyone is very nice and considerate. Appointments are always on schedule
donna conley
17:55 04 Nov 22
Breakaway has become my go-to place for physical therapy. I found them after being referred by urologist. Since, I have used them for recovery from Achilles surgery and bad knees. The staff is professional, friendly, and knowledgeable. I highly recommend them.
Christa Wark
21:40 18 Oct 22
Beyond grateful for Breakaway Physical Therapy! I had a significant fall while roller blading that did not break any bones or cause any soft tissue damage but my hips were misaligned and it was causing sciatic pain which was awful. After dealing with the pain and stress for 3 weeks after the fall (including 1 primary doctor visit, Rx for nerve pain, 2 emergency visits, multiple x-rays, and a CT scan) I finally scheduled a consultation at Breakaway with a physical therapist. After my 2nd session, my pain and discomfort went from a 7/8 down to a 2/3! 🤯I want to point out that there were good days and some not so good days each week. However, it was clear that I was making progress. For me this was a HUGE deal. It actually interfered not so much with work but with my home life. My youngest child has cerebral palsy and requires extra assistance and being 6 years old she's not little! This requires me to be somewhat physically capable of lifting heavy weights. Being unable to so this for weeks was heartbreaking. During the initial weeks I was also unable to sit down without being in terrible pain so I had to be not just on my feet, but moving around as well (standing idly was almost just as bad).Enough about me, the staff is amazing! The front desk ladies are always warm and welcoming. They always had sweet smile and a kind word ("Happy Monday!" was my favorite). Every therapist I saw was excellent. Professional, knowledgeable, answered my questions, and put up with my antics.Do not forget the end! Getting a choice of heat or ice to end the session was the perfect way to finish the appointment. (Yes, they'll even turn the lights out during this time for you)!I cannot recommend this facility enough!!
Anne McMenamin
02:37 07 Oct 22
I just recently started going to Breakaway for physical therapy. Thus far I have been very pleased with my therapy treatment and with the staff. They are welcoming, friendly and very encouraging.
Sophia Fuchs
12:47 05 Oct 22
Everyone is so friendly and compassionate! They always take the time to explain things to me really well, are endlessly patient, and make me feel at home. I couldn’t dream of going anywhere else.
John Wetzel
15:58 03 Oct 22
Sara did a great job in rehabilitating my right knee after a fall from a bicycle. My knee is now fully functional! Thanks very much, Sara!
Sandy Davis
00:18 01 Oct 22
Friendy and caring staff. Grace is very attentive and knowledgable to make one feel better.
Elizabeth F
00:46 08 Jul 22
This place is a hidden gem! Not only is the therapy wonderful and very personalized, everyone who works there is family. So if you want to feel comfortable and welcome and heal, there is no better place than right here! Thank you 😊
Kathy Walton
12:56 28 May 22
Absolutely the best PT experience I have had. Every therapist is top notch. I recommend any person needing PT use Breakaway. They are the best. The girls at the front desk are amazing. Very friendly atmosphere. I will miss my trips there!!
theresa wavra
21:33 27 May 22
Aaron Klebanoff
22:14 26 Apr 22
Shaina is the only health care provider I've ever been to who refused to give up and considered every angle to make me better. After several visits with her, she had me see other therapists to consider alternative approaches and teach me new exercises that can help. Both Sara and Grace at Breakaway were very helpful and professional too, and I appreciated all of the help that I could get. I really appreciated that Shaina took the time to be at my discharge appointment even though Grace was discharging me that day. It showed how much she cared to take the time to be there for my last session. Last but not least, the Breakaway staff is a very positive, welcoming team which is anchored by front desk staff who are much appreciated for their kind hellos and goodbyes.
Ryan Milley
12:45 15 Apr 22
I had a fantastic experience with Breakaway Physical Therapy! Everyone in the office was so welcoming, professional, and caring. You could really tell that they enjoy doing what they do and helping others! I would 100% recommend Breakaway Physical Therapy!
Julie Reichert
22:37 01 Apr 22
Shaina is a phenomenal pelvic floor physical therapist. She has helped me greatly in managing my pelvic pain as I wait for my surgery. Scheduling with Shaina can be challenging since she is also the owner. Be sure to schedule your appointments 2 months ahead and confirm which PT your appointment is with. They also recently hired two new pelvic floor therapists, but I haven't seen them yet. Breakaway does a great job helping women with their health and improving our quality of life!
Steve Norris
02:38 01 Apr 22
I've only had 2 Visits so far, and with the multiple problems I'm having, I was shocked at how Fast my therapists found some of my problem areas right from the start, and am SO RELIEVED my issues are finally being solved after YEARS and YEARS of Pain and Anxiety.... everyone's very courteous, the rooms are immaculate and the therapists are Amazing!I'm 100% Satisfied as of now, and would Definitely Recommend Breakaway Physical Therapy!
Michelle Bargerhuff
19:23 25 Mar 22
This is an amazing place! They staff is so extremely friendly and supportive. Their knowledge is incredible. I have been going there on and off since early 2017. I started with pelvic floor therapy then straight to neck and back fusion, knees, shoulder, vertigo, and currently shoulder surgery. The hands on therapy is amazing. They are so supportive. The advice is wonderful. The atmosphere is so friendly. It’s like visiting friends every time. I would recommend Breakaway to anyone who needs everything from a bit of “tweaking” to a major recovery.
Courtney White
20:30 05 Mar 22
Laura Laabs
20:21 28 Feb 22
Super nice and knowledgeable. Great place all around. I recommend
Honi Rath
14:54 18 Feb 22
I am very happy with Breakaway Physical Therapy! Everyone there is amazing and is more than willing to help you with a smile! I highly recommend them to anyone who wants to find the Perfect place to get better!
Jenn Dunne
18:18 14 Nov 21
Breakaway PT is wonderful! Shaina and her staff make you feel welcome from start to finish. I even got a treat on my birthday! I was referred for Pelvic Floor PT and Shaina made an awkward topic seem so very normal. Highly recommend!
Jennifer Dunne
20:02 09 Nov 21
Highly recommend Breakaway. Great staff and completely fixed my issues!
Kari Bradberry
17:11 07 Nov 21
Love the staff at Breakaway PT! I'm definitely noticing an improvement in my symptoms since starting treatment with them and would absolutely recommend them to a friend or family member.
Ali Kuhblank
14:29 05 Nov 21
Hands down the best physical therapy practice ever! The staff is so welcoming. They helped me get my body and my self back after 3 pregnancies and I will be forever grateful for them. Their dedication to the profession shows at every appointment but they make you feel right at home.
Novaya B
02:21 14 Oct 21
I have had a very positive experience at Breakaway. The therapists are caring and very competent, a great combination! I have worked with several different therapists at the clinic who have helped me get to the root of long-standing issues and to have confidence again to do the activities I love. The aides do a great job ensuring I do my exercises (correctly!) and the front desk staff are helpful and friendly. Wonderful place!
Danica Arriagada
00:17 07 Apr 21
The entire staff here is AMAZING and has gone above and beyond time and time again, even though I started well into the pandemic. My care has been excellent every step of the way and I CANNOT recommended another office more. 🖤🖤🖤🖤🖤🖤🖤
Dennis Hulen
23:08 09 Mar 21
Great people with excellent skills in physical therapy practice. I recently had a session with a new therapist Gena who worked through some new exercises which added to my list of exercises to do at home. She was thorough in her assessment and was excellent in her demonstration of the new exercises. She is a great addition to the Breakaway team
Hiba Ali
12:31 07 Feb 21
Martin Levy
20:55 26 Jan 21
All of the therapists are kind, compassionate, and caring. They are all excellent and help me get through a very difficult time. Bernice Levy
Nancy Crim
16:08 05 Jan 21
The staff at Breakaway is amazing. All the therapists are very skilled, the techs are competent and the front desk staff is welcoming and wonderful about scheduling and communicating with patients. I appreciate that if a patient wants a team experience to work with more than one therapist, they collaborate to provide a seamless, cohesive plan of treatment. I am truly satisfied with the excellent level of care and the wonderful staff who excel in their jobs! Everyone who works at Breakaway is genuinely concerned about helping the patient make progress and it is apparent they enjoy working here.
