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?
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.
Walter Miller
15:13 19 Nov 20
I am a 63 year old women with bad knees.I thought my only choice was knee replacement surgery, after working with the PT staff, I was more mobile in less than a month.The group is welcoming and kind from the front desk until you walk out the door.Everyone is safe and carefully disinfecting andI often was in a private room.Don’t put off feeling better for another day!
Becky Rein Quest
02:40 19 Nov 20
The therapists here are amazing. I have seen several during the therapy for my knee and soon to start on my back. They make you feel like family, which is especially comforting during these scary times. It is extremely clean.
Michelle Bargerhuff
14:22 17 Nov 20
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.
Terry Marks
19:28 09 Nov 20
The office is uplifting, which is so appreciated when you are in pain and feeling overwhelmed. It offers PT treatment of your entire body, including pelvic floor therapy. This is unusual. Not only are offices for pelvic floor therapy hard to find, but they are usually not combined with therapy for other parts of the body. My therapist (Stephanie) is compassionate. She has not given up with some tough chronic issues and has helped me explore other means of treatment when our first tries haven't worked. A great place, especially if you are feeling disheartened with your condition.
Sara G
12:53 09 Nov 20
Wonderful office with expert physical therapists!
Mariah Hughes
13:00 20 Aug 20
Brittney at Breakaway is an absolute miracle worker. After a difficult birth of my son, many things were not quite right with my pelvic floor. Brittney clearly and thoughtfully explained what was going on and what need to be done. Postpartum physical therapy was an absolute God send and I will tell every expecting mother to go see Brittney. Thank you!
Sabria Poncio
16:22 31 Jul 20
I love love love Breakaway. Where have they been my whole life. Stephanie, my physical trainer is so excellent and the staff is excellent as well and absolutely professional. I was greeted and treated with the utmost kindness. I love seeing a team full of amazing women doing their thing😁. On top of that I only had 2 sessions out of 12 and I already am starting to feel better! Thank you
Barb Scarangella
19:52 15 Mar 20
The therapists here are caring, take their time to really listen and figure out how they can help. Breakaway Physical Therapy really feels like a little family! They never mind when I bring my daughter, even though she can be a bit animated ;) The therapists really have helped with my back pain (I'm still working with them). I would recommend Breakaway Physical Therapy anytime!
Morgan Hugoboom
12:43 05 Mar 20
I have been seeing Brittany for some prenatal pelvic pain, and I cannot recommend her or Breakaway PT enough. Brittany always listens to my concerns and takes the time to really understand what I'm feeling or what my questions are. The front desk is extremely helpful and even took the initiative to confirm my insurance ahead of time and called before my first appointment to remind me that my insurance required a referral to be completely covered. Everyone who works here is extremely welcoming, and I've been blown away by the fact that they encouraged me to bring my 2.5-year old to my appointments so that I'm not limited by not having a babysitter. I'm thankful to have found a practice that focuses on women's health, is truly family-friendly, and empowers women to take control of their own health and bodies.
Susan Flynn
22:42 29 Feb 20
I have had an amazing transformation due this the help of everyone at Breakaway. My legs feel 10 years younger. I received high quality treatment which included learning the skills needed to maintain my physical well being. Every therapist is great; in fact I benefitted by working with different professionals with individual insights. I recommend this group to all my friends.
Laura Genson
02:29 25 Feb 20
I highly recommend Breakaway PT. From strengthening a sports injury to recovering from child birth/postpartum issues...the physical therapists have the knowledge and skills to help you out!I am so grateful to the physical therapists at Breakaway PT. They care about the well being and happiness of each of their patients. Each physical therapist is so knowledgeable, professional, and compassionate. You've hit the jack pot with who ever you see because they are all so skilled at what they do. They take the time to listen to what's going on, they answer all my questions, address any concerns I have, offer advice, and just excel at making their patients feel cared for and supported.I initially went to Breakaway for some issues during pregnancy. I have returned to have the therapists help with my postpartum recovery as well as a torn ACL. They are helping me strengthen and prepare for ACL surgery. And I know they'll be there for me post op.Breakaway PT is like a family. I'm so appreciative of their hard work, kind words, and making it a warm, welcoming, and fun place to get well. As a new mother with a baby in tow, I'm so grateful to everyone there...from the highly skilled physical therapists, the wonderfully helpful pt assistants, and the friendly office staff! You all are so amazing! Thank you for all the fantastic work you do every day!
Karen Klocko
12:36 12 Feb 20
Great team. Very helpful!
Vincent Frammartino
01:45 07 Feb 20
lona trulove
01:11 23 Jan 20
Marci Monaldo
11:34 24 Dec 19
Laura Hardin
04:30 08 Sep 19
This place makes clients feel like family. I am a mom of three littles under four and they make them all feel welcome during my appointments. I’ve never had to miss an appointment due to not having a babysitter and that means the world to me. In addition, they truly want you to improve. I saw them after my second and I’m back after my third. I can’t recommend them enough to moms postpartum.
Beauty Geek
23:33 16 Aug 19
Everyone in the office is sweet, kind, and caring. Carissa was especially compassionate in helping me discover what my pelvic issue was and how we would go forward from there. I also feel like she is letting me drive the direction we go in and I feel completely at ease with her after just 2 appointments. Small office, but it is by far worth it for the one-on-one touch and atmosphere, especially if you are a pelvic PT patient like me.
Meagan Tubbs
15:52 06 Jul 19
Lindsay Ellington
23:56 30 May 19
Vinny Fried
18:19 28 May 19
David Nanovic
23:44 03 Apr 19
The whole crew here is outstanding! One on one focused attention along with a tailor made plan to get you back on your way to being well again. I would strongly recommend no matter what distance you need to drive, they set the bar for true results!
Sherri Morstein
11:57 16 Mar 19
Charissa is really wonderful with my 9 year old son. She is really patient and understanding with my son. We really enjoy coming to see her. She is very knowledgeable and really on top of everything. The office staff is wonderful too. Always friendly and family oriented. I couldn’t recommend a better place.
Emily Bakely
01:21 07 Feb 19
Shaina and staff were friendly, helpful, accommodating, and most importantly, good at what they do. I got personalized one on one attention to address my specific recovery. I highly recommend their practice.
John NIEVES
00:24 29 Jan 19
Raven Lee
16:57 18 Jan 19
Can't recommend breakaway physical therapy enough. They are the best at what they do, and going there every week is like going to visit family, everyone is so nice and caring! They really helped me with some pretty painful and debilitating pelvic floor issues. They are extremely child friendly, which is great for busy moms and dads who might need to take their child with them. It's just a great practice.I recommend Breakaway Physical Therapy to anyone in need of a physical therapy.
Alison Mocko
19:38 16 Nov 18
A year ago I was facing having to end my career due to overwhelming back/shoulder pain (repetitive use). A friend recommended Breakaway PT and it was the best thing I could have ever done. The PTs and staff want you to get better, so they provide an atmosphere and service beyond compare. Since then, I've become the biggest advocate for PT and this place. I'm now on my third body part and I feel better than I have in years. BUT REMEMBER - you have to do your homework (exercises at home), the PTs don't fix you, they help you fix you.
Elizabeth Newton
14:24 09 Nov 18
The best!! All of the staff really make an effort to get to know you while also working really hard to make your injury better. Would recommend to anyone!
Kadee Corley
01:57 01 Nov 18
Highest customer service. They really devote a lot of attention to your personal needs. Staff love their job, are knowledgeable and the atmosphere is very welcoming, warm and family friendly! Started coming here after spending 4 months at another PT office and noticed immediate, almost overnight relief to constant pain. Amazing!! Highly recommend!!!
Kelly Kendall
15:07 31 Oct 18
So happy with the care I received also they are very family friendly - bring the kiddos if you need to!
Irene Romero
21:56 29 Oct 18
My husband and I were in a car accident and Breakaway has been a lifesaver improving our pain from whiplash and sciatica.
Lawrence Mccormick
18:34 19 Oct 18
LegalShield Barbara
13:26 30 Jul 18
I had a major injury of both shoulder, spine and neck, my pain was excruciating and been in physical therapy for the past year, however, instead of going to surgery, my Doctor's referred me to Breakaway Physical Therapy. After 4 visits, I am now able to raised both arms, shoulders with pain went from 10 to 6 level and I am continuing my PTwhich help me a lot to sleep without severe pain and sleepless night!Try Breakaway, it is the best if you truly want to Breakaway those severepain to a level that you can enjoy your life with less lever of pain or evenbecome pain free!
Kathleen Winger
01:43 13 Jul 18
I love the staff, all the PTs, tech's, everyone. I'm going there because the owner, Shaina, worked on me some 6 years ago when I got my right knee replaced. Now, I'm recovering from a shattered femur and when I heard she had opened her own place, I went in search of her. I've been working hard, with everyone encouraging me all the way, and my progress even surprised my surgeon! Thank you to Shaina, Alex, and everyone else for keeping me on my toes...well my feet anyway!
YHWH El
02:23 26 May 17
If you are looking for the best physical therapy in the area your search should stop at Breakaway. The staff is great and therapy is the best! I came in with a bad knee due to running and training for a mens physique show. My knee is back to 100% and stronger.
Brielle Welzer
00:23 05 May 17
The location is great - conveniently close to US-50, clean, relaxed, and fun. The staff are friendly and relaxed and very knowledgeable. The receptionists are lovely, very easy to chat with, responsive, and helpful. I'd really recommend to this practice to any woman in the area who has recently given birth and needs to work on her abs and pelvic floor muscles. It is definitely worth your time to practice getting your body acclimated after the pregnancy and birth,
Ariel and Levi
21:42 21 Sep 16
Alan Malouf
15:43 18 Oct 15
Shaina is dedicated and skilled. She has an amazing fund of knowledge and applies it in her practice. I am a physician and a patient of hers for many years. There isn't a problem that she can't help. I am proud to be a patient and I have no hesitation in giving her my highest recommendation
Jeanne Dillon-Williams
15:41 18 Sep 15
Shaina is the best PT I have ever gone to, and I have been to many PTs! She really listens to her patients and has a clear, pure, grounded approach to wellness. She is motivating, encouraging, and excellent at what she does. HIGHLY RECOMMEND!
