Holy Name Medical Center Blog

A Complete Routine for Restoration and Recovery

Posted by Christopher J. Cordero, PT, DPT, OCS
Physical Therapist
Board-certified Clinical Specialist, Orthopedic Physical Therapy
HNH Fitness, Center for Physical Rehabilitation on April 16, 2020.
Christopher J. Cordero, PT, DPT, OCS, Physical Therapist, HNH Fitness

There is no doubt that observing the COVID-19 quarantine is putting a strain on our bodies, both physically and mentally. There are many of us who have been separated from their loved ones for weeks, or some who have chosen to self-isolate for fear of contamination. Many individuals are working less or have completely lost their jobs. Others are working tirelessly around the clock, while many have been asked to take on new job roles, perhaps completely out of their comfort zone.

This, among many potential unforeseen consequences, is why it is so important to take the time throughout the day to heal our bodies and minds, rehabilitate our sore muscles and joints, and prevent futures injuries.

Follow these prescribed exercises and restorative movements at least once a day to relax your body, calm the mind, and keep your system primed for whatever life brings you.

The Restoration and Recovery Routine


Play with audio to hear helpful tips and cues as you are performing the routine.

Please consult with your physician before beginning a new exercise program

  1. Standing Diaphragmatic Breathing
    10 reps breathing in and out
    5 seconds breathing in/out

  2. Forward Bend with Hip Hinge
    30 seconds hold

  3. Alternating Hamstring Stretch with Trunk Rotation
    15-30 seconds hold each

  4. Standing Quad Stretch with Posterior Pelvic Tilt
    30 seconds hold each

  5. Standing Side Stretch (QL Stretch)
    15-30 seconds hold each

  6. Upper Trap Stretch
    30 seconds hold each

  7. Calf Stretch in Downward Dog
    30 seconds hold each

  8. Crouching Adductor Stretch
    30 seconds hold

  9. Cat-Camel
    10 reps each direction, 5 seconds hold each

  10. Prayer Stretch
    30 seconds hold

  11. Pigeon Pose (Piriformis Stretch)
    30 seconds hold each

  12. Prone Lumbar Extension
    30 seconds hold

  13. Lumbar Spine Rotation
    15-30 seconds hold each

  14. Supine Full Breaths
    3 full breaths in and out each, transition to normal breathing

Closing Remarks

Just like with any new exercise routine, you may need to practice these movements and stretches a couple of times before you begin to get comfortable with them. Always remember to perform these exercises in a slow and controlled manner, and stay within a pain-free range.

Christopher J. Cordero, PT, DPT, OCS, is a physical therapist and board-certified specialist in orthopedic physical therapy by the American Board of Physical Therapy Specialties (ABPTS) of the American Physical Therapy Association (APTA). Dr. Cordero practices at HNH Fitness and also runs the Sports Performance Academy, training athletes of all ages with a focus on implementing evidence-based injury prevention techniques and developing proper body mechanics. Dr. Cordero finds passion in the clinical and educational aspects of physical therapy, using manual orthopedic techniques and exercise to help patients regain function in their lives.

Dr. Cordero can be reached by email at ccordero@holyname.org.

Call to schedule an appointment at 201-265-1076.

HNH Fitness | 514 Kinderkamack Road | Oradell, NJ | 07649