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 staff is friendly, knowledgeable, and patient.
Mary Cichon
23:13 10 Apr 24
Joyce Rogers
21:31 30 Mar 24
I have worked with two therapists at Breakaway and both have been excellent. They listen, they evaluate, then devise a plan for improvement. Highly recommend!
David Thompson
18:35 17 Mar 24
The Breakaway staff are extremely friendly and highly professional. They make a concerted effort to identify areas where physical therapy can be helpful.
TC Adams
10:41 11 Mar 24
Alex Tyler
13:53 09 Mar 24
Mae Z.
14:51 06 Mar 24
Will NOT stop calling after asking about services once. Didn't even take my insurance. Please stop calling.
Sheila Suppicich
21:05 09 Feb 24
The staff at Breakaway Physical Therapy - therapists, assistants, and front desk staff - are all knowledgeable, professional, respectful, kind and with a nice sense of humor. I’m very grateful for their efforts in helping me become healthier than I was before.
Tim F
14:54 02 Feb 24
I just completed my PT regimen for a hip-muscle injury with Sara. My injury had ended much of my at-home fitness programs, and also affected my ability to walk, get in an out of my car, and even my sleep. She was excellent: professional, knowledgeable and encouraging. I am completely healed and better than ever! The entire organization was welcoming, friendly, and always made me feel comfortable and valued. This was my third PT effort over the past five years (I will soon turn 75) and Breakaway is hands down the best.
Virginia Brown
13:13 28 Jan 24
Breakaway is fantastic some of the best physical Therapist very friendly and professional.
Helen Prevas
01:28 27 Jan 24
Shana and her team worked absolute magic - diagnosed my problem, came up with a workable plan, and had great continuity. We even came up with future exercises for after I “graduated.” Everyone on the staff is great and the facility is wonderful. Highly recommend!!
Peter Smith
23:51 25 Jan 24
My PT lady Sarah was extremely professional and proficient in evaluating my post hip replacement rehab requirements. She checked the starting range of both of my legs wrt strength and mobility. She put me through a wide range of flexibility tests. A 10 visit regimen was set up and I was provided with a set of exercises to do at home. I was very satisfied with my initial visit and highly recommend this PT facility.
John OConnor
00:25 19 Jan 24
Lourdes Krause
16:40 16 Jan 24
Shaina and her team are WONDERFUL! I am so happy and better since I began my pelvic floor physical therapy. I did not even know this type of PT existed. Her team has helped me get SLEEP FINALLY after many years of struggling with overactive bladder issues. I can also lift weights and do squats again without pain. They have taught me the correct way to breathe when I lift and most importantly, how to relax and contract my pelvic floor muscles. I am retraining my bladder with their help and I do not need the EXPENSIVE medication for OAB. THANK YOU!!! THANK YOU!!!! Keep up the WONDERFUL work!
Elizabeth Jenifer
01:18 07 Jan 24
Elizabeth JeniferEveryone displayed utmost professionalism. My appointments were consistently punctual.Shania, Grace, and Kalah demonstratedprofound knowledge regarding my health issues.I would definitely recommend Breakaway Physical Therapy.
dianabeales27
18:44 31 Dec 23
The therapists at Breakaway are great! They all take the time to know every patient and their needs. They are a smaller facility and not a large franchise and they provide very personalized treatment.
Chris Maher
17:59 07 Nov 23
Janet Julian
11:15 03 Nov 23
Everyone is very nice and considerate. Appointments are always on schedule. Therapist was very knowledgeable and took her time explaining my health issue to me.
Carlynn Thompson
14:58 01 Nov 23
Breakaway is a caring and proactive environment. Great staff!
Annmarie Lepore
16:08 26 Oct 23
Patti Howard
13:46 14 Oct 23
Jeff Brown
03:59 07 Oct 23
I have been receiving very beneficial treatment from Sabrina and Sara for several weeks now and have observed a marked improvement in how I feel. This is not the first time I have been through PT for my back, but this time around has been the best!
Brandy Altice
13:31 05 Oct 23
Great Physical Therapy establishment! From the front of the office to the back. Wouldn't go anywhere else now that I know about Breakaway.
Anita Spittle
15:32 04 Oct 23
great company . Mary Grace is the greatest physical Therapy. She does a very nice job and patience with with clients . Great Job 👏 .
Stephen Frantzich
21:26 30 Sep 23
Very professional. Good guidanceReasonable expectations
rachel inman segura
14:35 30 Aug 23
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.
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.
