No Gym? No Problem: Try These 5 Easy Exercises at Home to Help Reduce Inflammation

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No Gym? No Problem: Try These 5 Easy Exercises at Home to Help Reduce Inflammation

When you’re in pain, the last thing you feel like doing is exercising. Plus you’ve probably spent a ton of money on trying every pain-relief method possible (so forget about spending more money on that gym membership). But if we told you there was a way to potentially decrease your pain with just an hour of easy exercises at home per week, would you do it? If you’re willing to give it a try, read on. Multiple studies, including this one performed by the Department of Psychiatry, University of California, San Diego, show that just 20 minutes of exercise, 3 times per week, counteracts inflammation in your body’s cells and tissues and therefore, helps decrease pain. Here are 5 easy exercises at home that you can do in 20 minutes. And as always, it’s a good idea to ask your doctor or physical therapist if there is any reason to avoid these exercises.

 

1. Light Walking (10 minutes)

Technically, this isn’t an in-home exercise. But there’s definitely no gym required (unless you live in the midwest or east coast during the winter months… then maybe consider purchasing a treadmill or sit down stair stepper. Take it easy at first. You’re not out to win any races, and you’re not training for one. Start with just a walk around the block and gently swing your arms back and forth naturally as you go. If walking is hard for you, consider taking a friend for support (mentally and physically). If you’re prone to falls, a sit down stair stepper, as mentioned above, is a good alternative.

 

2. Foam Rolls (2 minutes)

Oska Pulse | Easy Exercises at Home

Foam rolling has many benefits in addition to reducing inflammation including improving flexibility, strengthening your core, and promoting circulation.

  • Start by lying on your side with the roller under your bottom thigh.
  • Use your top leg to stabilize you by bending your knee, crossing your top leg over your bottom leg, and placing your foot on the ground.
  • Use gravity to apply pressure and gently roll back and forth down the length of your bottom leg muscle.
  • If this is too strenuous, there are hand rollers available that you can use while sitting in a chair.
  • Do this on both sides for about 30 seconds to 1 minute each.

(source)

 

3. Straight Leg Raises (5 minutesalternate between these and the pushups below from workout-to-workout—or do both in one workout if you’re feeling like a rockstar)

Oska Pulse | Easy Exercises at Home

  • Sit in a chair with your legs bent at a 90 degree angle in front of you with your feet flat on the ground.
  • Straighten your left leg with both knees next to each other and your left foot now off the ground.
  • Raise your left leg a little more, still straightened, just 1-3 inches up for a few seconds and then bring your left heal slowly back to the ground.
  • Repeat this leg raise about 10-20 times, depending on your comfort level.
  • For a more intense exercise, leave your foot raised between each lift.
  • Repeat with your right leg.
  • Do the entire cycle 1-2 more times.

This exercise may be challenging, but it should not cause pain in your hip or knee. If it does, see your physical therapist or doctor.

(source)

 

4. Standing Push-ups (5 minutes—again, alternate between these and the leg raises above from workout-to-workout—or do both in one workout if you’re feeling like a rockstar)

Oska Pulse | Easy Exercises at Home

Push-ups can be difficult for even the most seasoned athlete. But there are many modifications that make this exercise much easier without reducing the benefits… like this one.

  • Stand roughly 2 feet away from a solid wall, placing both palms on it.
  • Lean into the wall by bending both elbows and keeping the rest of your body straight. Try getting your face 6 inches away from the wall or touch your nose if you can.
  • For more of a challenge, use a solid, anchored surface that’s roughly waist-high like a kitchen or bathroom countertop.
  • Repeat this standing pushup 10-20 times, depending on your comfort level.
  • Take a 1 minute breather.
  • Repeat this exercise 1-2 more times.


5. Bridges (3 minutes)

Oska Pulse | Easy Exercises at Home

Bridges aren’t just for the super flexible, experienced yogis. More than likely, you can do a bridge, too or at least a modified version that will still help strengthen and reduce inflammation in your back, bottom, and hamstrings.

  • Start by lying flat on your back with your knees bent and your feet flat on the ground close to your bottom (hint, your feet should be directly below your knees).
  • Lift your bottom up towards the ceiling, keeping your head on the floor and straightening the rest of your body to your knees.
  • If you can, squeeze your bottom as tight as you can and hold for 1-5 seconds.
  • Sink your hips back down to the ground slowly.
  • Repeat this motion 10-20 times, depending on your comfort level.
  • Take a 1 minute breather.
  • Repeat this exercise 1-2 more times.

(source)



Do this complete 20 minute workout 3 times per week, preferably with at least 1 rest day in between each workout. Again, always discuss exercise with your doctor or physical therapist before you start. These exercises should never cause pain—only a mild discomfort. And grab a buddy! Exercise is always more fun and more likely to happen when you have a friend who can hold you accountable to the time and place and also laugh with you during any non-graceful moments. Also just a tip... if you already own our pain-relief product, Oska Pulse, we recommend strapping it on while doing your workout. It won’t cause any additional stress or weight while doing your exercises and will help repair cell damage and decrease inflammation in the process.


If you found this article helpful and are game to try these easy exercises at home above, tell some friends by sharing these exercises via the social media share buttons below!


And remember, exercise is just part of the equation when it comes to pain relief. Using Pulsed Electromagnetic Field (PEMF) therapy, Oska Pulse is clinically proven to reduce inflammation, increase circulation, improve mobility and relieve pain. You can strap it on or near your point of pain while you're exercising, cooking, or just relaxing. Click here to try it out!


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