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?
I highly recommend Breakaway Physical Therapy! They are so caring to your needs, always a friendly professional atmosphere. Only disappointment because I can only leave 5 stars, this place is a 10 out out 10 for sure!
Bernadette
18:12 30 Jun 25
This is a fantastic office! I am so grateful for Jessica's kindness and understanding. She is very patient and sympathetic. Everyone in the office is very professional and kind.
Steve Cone
19:54 27 Jun 25
I started with Breakaway because of recommendations from past and active participants. My time spent there has been very good for me and even at the age of 88, I intend to return. I have nothing but the highest praise.
Mary Bargteil
18:22 03 Jun 25
Maris Walker
21:54 23 May 25
First of all, I truly look forward to coming to PT to have professionals help guide and train me to take better care of my degenerative disc disorder. Thank you for your patience and the quality of your kindness.With huge appreciation- Maris Walker
Sharon Michelson
12:48 17 May 25
I currently have the pleasure of receiving treatment at Breakaway. Physical Therapy, and I can't recommend them enough. From the moment I walked in, the staff was welcoming, professional, and genuinely invested in my recovery.All the therapists are highly trained (DPT) and knowledgeable and tailor their approach to my specific needs. They took the time to explain each exercise (and added it to their own App) ensuring I understood how to do it and how often. I particularly appreciated their encouragement and hands-on guidance, which made a huge difference in my progress.The facility is clean, well-equipped, and has a positive atmosphere that makes each session enjoyable. Scheduling was easy, and I never had trouble getting an appointment that fit my schedule.Thanks to the expert care I received, I've noticed significant improvement in my issues. If you're looking for a top-tier physical therapy practice that truly cares about its patients, Breakaway Physical Therapy is the place.
dave conrad
16:24 16 May 25
Love Emma for all of her support and for her help with all of my balance issues
Joan
22:07 10 May 25
Lawrence Mccormick
16:09 22 Apr 25
Emma is fantastic! Takes time to explain things clearly and has no problem answering questions.
Trent Adams
21:02 08 Apr 25
Haoua Diallo
02:38 06 Apr 25
Naomi B
14:14 03 Apr 25
If I could give this place more stars I would but unfortunately 5 is the max. The front desk and the rest of the staff is very friendly. I was blessed with having Jessica as my PT and she is honestly God sent. She is very kind and patient with her patients. I’ve had so many improvements with her help. Keep up the great work staff!
Praneet Mathur
21:17 20 Mar 25
This was my second time using Breakaway . I went there again because the therapists are caring, patient centric, great sense of humor, happy, cheerful, and supportive. It is a “boutique” and everyone treats you like family. This time I worked with physical therapist Emma who is super nice. I just cannot say enough good things about her. She knew that this was my second time. So she worked extra hard to find the root cause . After finding the cause, she found appropriate exercises . I did exercises with her as well as she gave me prints of these to do them at home. Wish Emma and the entire staff them best of luck and success.
Mack McKinney
15:13 02 Mar 25
A patient, caring staff designed a pelvic floor PT plan for me, and then a core-strengthening program. Both worked great!
L B
19:43 26 Jan 25
Great experience! Really knowledgeable PT and PTA. Highly recommend.
Julie Hancock
19:28 08 Jan 25
The year 2024 included several bad falls for me that affected both of my knees adversely. I came to Breakaway Physical Therapy for help and they delivered in a big way. From exercises, to stretches, to taping my knees for support, everything these kind folks did helped my knees strengthen and heal, so now I can walk, hike, bike and climb stairs comfortably, without fear of falling. I highly recommend this great physical therapy group!- Julie
Bennie McKinney
18:38 30 Dec 24
I love Breakaway Physical Therapy. The Physical Therapists I have seen, Shaina and Kahla are wonderful. They are confident in their field, they listen, tell me what they think I need to do and what is wonderful if I am having trouble with something else physical they will help me with that too. I even have my husband going now. If you are having incontinence this is the place to go. The front staff is wonderful too, friendly, professional and organized. I see patients from knee and hip replacements to back problems, bladder etc. They do it all. If you need a Physical Therapist Breakaway Physical Therapy is the one to go to. Sorry if I misspelled their names
Ar Whitmore
15:57 31 Oct 24
I’ve been seen at Breakaway for about 3 months now. I have a lot going on health wise so they are treating me for 4 different issues. I can’t sing enough praises for how quickly 10 years of horrific pain is gone. Every issue I have has been greatly improved in a short amount of time. All they therapists answer my questions and understand my needs. They consider the whole me. I’m soooooo grateful to them and wish I’d found them sooner.
Tiffany Williams
17:25 25 Oct 24
Hands down Breakaway offers the BEST physical therapy experience I’ve ever had! The one on one session is specific to your needs and private. The staff is very welcoming, compassionate , professional and easy to talk to. I have personally been treated by all the therapists and I would highly recommend Breakaway Physical Therapy to anyone looking to improve their quality of health or even to recover from an injury or surgery.
Paulette Stowers
15:36 25 Oct 24
It is a great pleasure to share my PT experiences about Breakaway Physical Therapy. I have been a patient for almost 2 years being treated for various things. The Staff have all been exceptional and patient. Physical Therapy Staff are very professional and extremely knowledgeable of their fields and provide the care and interest a patient needs. Support staff are also professional in their scheduling and responding to information. The environment is welcoming and tidy. I highly recommend Breakaway for your physical therapy needs. Just give them a call! You certainly won't be disappointed.
Eduarda Pinto
15:40 24 Oct 24
75$ fee for a no show no call, my pregnancy brain expected them to email me or text with a reminder like they did every other appointment. This fee would cover 2 co pay appointments. Definitely not coming back
Paul Simmons
15:09 17 Oct 24
Had a great experience at breakaway Crofton came Fromm out of town handle everything for me the service and staff is wonderful Miss Shelly and Miss Emma wonderful people and great conversation thank you very much my shoulder is doing good ❤️😊
Kathy Walton
16:16 04 Oct 24
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.
Janeen Nelson
22:36 02 Oct 24
They are knowledgeable, professional and caring. I know I am in good hands and have seen an improvement in my condition. I’m so glad that I found Breakaway Physical Therapy.
Kimia Azari
21:52 25 Aug 24
I had the opportunity to work as a student at Breakaway Physical Therapy, and it was the best experience I've ever had!The team here is incredibly knowledgeable, skilled, and committed to the patients' well-being. They go above and beyond to provide exceptional care tailored to each individual's needs. Patients are in great hands here. I couldn't recommend Breakaway Physical Therapy more!
Terri Staley
17:41 12 Aug 24
I love the personalized care. Everyone is very professional and nice.
Helen-Theresa Wielert
12:03 23 Jul 24
Staff at Breakaway helped me build a routine to get my muscles strengthened and eliminate daily pain meds.
Nancy Malloy
16:01 21 Jul 24
Knowledgeable and professional in every way. Helped much more than any doctor I had visited. The atmosphere is warm and welcoming and non-judgmental. Highly recommended.
Fred Blumenfeld
21:28 19 Jul 24
Great treatment, wonderful scheduling and support.
Carlynn Thompson
17:23 01 Jul 24
I have come a long way in the last six months with the help of Breakaway. The staff are caring and quick to adapt the exercise plan to your personal needs. I walked in thinking there was no help for my pelvic floor prolapse and have learned the exercises to keep the prolapse at bay. It has been a life changing experience. Thanks Breakaway!
Brenda Blanchfield
22:50 24 Jun 24
My experience with Breakaway Therapy is wonderful! Their approach is uniquue. They focus on you, your whole wellbeing. I leave each session feeling stronger and hopeful.
Morgan Ushinski
11:53 07 Jun 24
Shaina is amazing. Made me feel at ease immediately. She is incredibly knowledgeable about her profession and will explain everything to you in a way to help visualize what’s happening to you and your body. The support staff was helpful from the time I started my intake.
steve grimaud
18:48 20 May 24
I have been consistently impressed with the level of knowledge, effectiveness, and consideration of my physical therapists, Sara. I see significant improvement every time I have a session with her.
Terrie V
13:06 14 May 24
Shaina and the Breakaway Team were wonderful to work with. They are very knowledgeable and create an individualized plan. Would highly recommend!
John OConnor
15:20 02 May 24
I received outstanding care in a very well kept welcoming environment. Sara, my physical therapist was great.
frances burall
12:35 01 May 24
Meshelle Davis
11:18 23 Apr 24
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.
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.
