Home‑Based Workouts: Safe, Effective Moves You Can Do During a Busy Week

No time for the gym? These quick routines keep your body strong, mobile, and injury-free—right from home.

Life moves fast. Between work meetings, school drop-offs, cooking dinner, and trying to stay sane, getting to the gym can feel impossible. But skipping movement altogether? That’s a recipe for stiff joints, nagging aches, and poor posture.

At Emery Physical Therapy, we work with patients in Oakbrook Terrace, Villa Park, Elmhurst, Lombard, and surrounding areas who are constantly on the go. The good news? You don’t need an hour or a gym membership to stay active. With just a few minutes a day, you can improve strength, mobility, and function—right in your living room.

Here’s how.

Why Home Workouts Work

Home-based workouts are:

• Efficient – You can train in 10–20 minutes.

• Low-barrier – No commute or equipment needed.

• Sustainable – More likely to stick with the habit when it fits your schedule.

When done consistently, bodyweight and resistance band movements can help:

• Prevent injuries

• Improve posture

• Reduce back, neck, and joint pain

• Support healthy aging and performance

5 PT-Approved Home Exercises You Can Start Today

These exercises target common problem areas like tight hips, weak glutes, poor posture, and core instability—all of which we see daily at Emery PT.

1. Glute Bridges

Great for: Low back support, posture, hip mobility

How to do it:

• Lie on your back, knees bent, feet flat on the floor.

• Squeeze your glutes and lift your hips up.

• Hold 2 seconds at the top, then lower down.

✅ Do 2 sets of 12–15 reps
📍 Tip: Don’t arch your back—focus on glute squeeze!

2. Wall Angels

Great for: Shoulder mobility, posture correction

How to do it:

• Stand against a wall, back and arms flat against it.

• Slowly raise arms overhead like a snow angel.

• Keep elbows and hands touching the wall if possible.

✅ Do 2 sets of 10 slow reps
📍 Tip: This one’s tougher than it looks—go slow!

3. Bird Dogs

Great for: Core stability, spine control

How to do it:

• Get on hands and knees.

• Extend one arm and the opposite leg.

• Hold for 3–5 seconds. Switch sides.

✅ Do 2 sets of 8 reps per side
📍 Tip: Keep your back flat—no sagging or arching!

4. Resistance Band Rows

Great for: Upper back strength, shoulder stability

How to do it:

• Anchor a resistance band to a door or stable object.

• Sit or stand tall, pull band back like you’re rowing.

• Squeeze your shoulder blades together.

✅ Do 2–3 sets of 10–12 reps
📍 Tip: Keep elbows close to your sides.

5. Standing Hip CARs (Controlled Articular Rotations)

Great for: Hip mobility, joint health

How to do it:

• Stand tall, hold onto a wall or chair.

• Slowly bring your knee up, rotate out, then around in a circle.

• Move slowly and controlled.

✅ Do 5–6 slow circles each direction, each leg
📍 Tip: Focus on joint control, not speed.

⏱️ Weekly Schedule Example (Just 15 Minutes a Day!)

Monday: Core + Glutes (Glute Bridges + Bird Dogs)
Tuesday: Upper Body (Wall Angels + Resistance Band Rows)
Wednesday: Mobility (Hip CARs + Light stretching)
Thursday: Repeat Monday
Friday: Full-body mix
Weekend: Rest or light walking/stretching

 How Emery Physical Therapy Can Help

We don’t just treat injuries—we help you prevent them. At Emery Physical Therapy, we build realistic fitness and rehab plans for real people with real schedules. Whether you’re a busy parent, working professional, or active adult trying to stay sharp—we’ll design a program that fits into your lifestyle.

We specialize in:

• Personalized mobility and strength plans

• Performance training and return-to-sport guidance

• Posture and core rehab for working professionals

• At-home routines for long-term results

💡 Want a custom home routine? Ask us for a personalized Home Movement Plan at your next visit—or schedule a 20-minute Movement Screen with us.

📍Serving the Western Suburbs of Chicago

If you’re located in:

• Oakbrook Terrace

• Elmhurst

• Villa Park

• Lombard

• Westchester

• Berkeley

• Hillside

—we’re your neighbors in recovery and performance.

Our clinics are easy to reach, with flexible hours and a welcoming team.

🗓️ Book Your Visit or Movement Screen Today

Don’t let a packed schedule stop you from feeling strong and mobile. Home workouts can change the game—but you don’t have to figure it all out alone.

📞 Call us at 847-786-2014
📅 Schedule online or stop by Emery Physical Therapy
📍 Located in Oakbrook Terrace, IL and Mt. Prospect, IL