How to keep yourself moving with 3 simple exercises

Most of us have been working from home and trying to keep fit and healthy specially when all the gyms and yoga studios are closed. One of the most important steps towards this is exercising. Some people walk/hike, some do weights, others run/bike and the list goes on. I’ll tell you three exercises which are good for strengthening your muscles in order for you to be functionally active. In other words, one can perform their sort of work outs if their muscles are in good shape.

  1. Calf raises: Standing on your toes, I do this every night as being a Physiotherapist, I need to be on my legs and walk all day. You can do it too every day, 3 sets and 10 reps with 10 sec hold. Just stand on your toes and hold the position for 10 seconds and then come back. You can even hold weights/dumbbells to improvise this exercise. This one is particularly important for runners or people who like to walk as they use their calves. Now if calves are not properly strengthened the load is being taken by the glutes and lower back which might lead to injury or overuse. So, what are you waiting for, start today and don’t forget to consult your doctor/physio if you have any doubts.
  2. Bridging: One of my go to exercise if anyone is coming with an acute or chronic lower back strain is bridging as its really good for lower back extensors. If your job requires siting all day and working, you need to do this exercise to strengthen your back and prevent injuries. Start with at least 3 sets, 10 reps and 10 sec hold. Just lie on your back, keep your knee bent and lift your buttocks, hold there and come back, your hands can be on the ground/plinth to start with. As you progress hands can be parallel to ground or up in the air while holding weights/dumbbells. Keep breathing when you hold.
  3. Sit to Single leg stand: If you run, you mostly take weight on one leg at a time. That requires your leg muscles to be strong enough to prevent any pain or injury, as well it helps in increasing the balance. Good one for rehab purposes after any ankle injury/sprain and other lower leg injury and their rehab. Lets’ get on to this one. Simply sit on a chair and while you get up stand on one leg, balance or hold for 5 counts and then sit back, repeat it with both legs. Once again you can hold dumbbells in your hand for further progression. One can do 2-3 sets of 10 reps and 5 sec hold.

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