DISCLAIMER

This content is provided for informational purposes only. It is not intended to delay or substitute for diagnosis or care from a physical therapist or other health care professional. Content may not be complete for or apply to your specific symptoms or condition. You should not act upon this information without first consulting an appropriate medical professional. Trav-Wo does not claim its use will resolve any health problem. If you experience signs or symptoms of injury, disease, or illness, you should seek the advice of a health care provider.

Trav-Wo, short for travel workouts, is my approach to integrating physical therapy stretches and exercises into my daily routine and lifestyle. Trav-Wo consists of beginner-friendly exercise routines that can be performed at home or on the road and at minimal expense. 

I developed Trav-Wo by choosing from my favorite outdoor activities, hobbies, and exercise routines; breaking them down into their simplest forms and physical movements; acquiring low-cost and low-resistance exercise equipment; and composing entry-level total-body workouts with my physical therapy stretches and exercises substituted for movements affecting the injured parts of my body.

Here you will find the following workouts: Balance Board, Krav Maga, Mat, Reformer, Resistance Band, Fitness Ring, Step Aerobics, Suspension Trainer, and Wrist and Ankle Weights. Each workout has four versions based on total time (30 or 45 minutes) and interval length (20, 30, or 45 second intervals): 1) 30 minutes with 20-second intervals, 2) 45 minutes with 20-second intervals, 3) 30 minutes with 30-second intervals, and 4) 45 minutes with 45-second intervals. Each workout except Reformer has a 30 and 45 minute version without rests.

I am not a doctor, physical therapist, or any kind of medical expert. I am an ordinary person working through hip and back pain. I designed Trav-Wo to replace a passive, pain-centric approach to physical therapy with one that is active and lifestyle-focused. I aim to accelerate the healing process during formal rehabilitation and achieve a more thorough recovery when rehabilitation concludes. If long-term pain management is required after formal rehabilitation ends, Trav-Wo may make this adjustment easier because the workout routines are ones that already fit my lifestyle. 

I am posting these exercises online with the hope that you may benefit from either 1) this particular approach physical therapy, or at the very least, 2) some of the exercises themselves. Again, before attempting any of these exercises you must consult your doctor or physical therapist to determine whether it would be beneficial for to you to do so.

I wish you all the best in your fitness and travel adventures!

-Tim from Trav-Wo