Yes.. It Is Possible To Keep Fit Without The Gym
Whether you normally work from home or have been forced to, due to COVD-19 – you may now feel that you are moving less than usual. Your step counts may be down and the time you spend at the computer, on the phone and in front of the T.V, might have increased a lot. During busy periods, other barriers to exercise are, a lack of access to exercise facilities (gyms, exercise classes etc.) due to travel or a lack of time. So, to counteract the sedentary time and to help maintain your physical and mental health here are some simple home exercises which most people should be able to do at home without the need for special equipment! Why not give them a try! Please see below attached video.
We are also running Online Pilates Classes which can be taken in the comfort of your own home, go to our Pilates Information page for further details.
Benefits: Spinal mobility into flexion and extension and weight-bearing into the upper limbs
Instruction:On all fours, hands stacked under the shoulders and knees underneath the hips. Initiate the movement from the pelvis. As you exhale, tuck your tailbone down as you arch your spine. Then inhale, lift the tailbone towards the ceiling and allow your spine to move into extension. Let your head follow the flow of your spine.
Benefits: Spinal mobility, glute and hamstring strength.
Instruction:Lie on the floor, feet on a chair hip-width apart. Pushing through your feet, lift your pelvis and spine off the floor ideally until your hips are in line with your knees and shoulders. Pause at the top before rolling back down slowly. Repeat 8-10 times.
Thread the needle
Benefits: Spinal mobility into rotation
Instruction:Placing one hand palm up underneath the chest slide the arm across the body, keeping the hips stable. Bend your arm to allow more rotation and your head to follow the movement.
Knee hovers or bear plank
Benefits: Abdominal activation and stabilisation of the spine
Instruction:On all fours, lift your knees 5 cm above the floor keeping your spine neutral. Hold for 10 seconds before returning your knees to the floor.
Benefits: Quad and gluteal strengthening, balance and weightbearing on the lower limbs
Instruction:Step forward keeping your trunk upright and slowly bend both knees to 90 degrees angles then return to the starting position. Keep your pelvis level throughout the movement.
Push-up on knees
Benefits: Chest, shoulders and triceps strengthening
Instruction:Lie on your front with hands on the floor beside your shoulders. Push through your hands to straighten your elbows and lift yourself off the floor. Keep your body in a straight line. Lower yourself back down slowly and repeat 8-10 times.
Please follow the Link to the Exercise Video Somerton Physio Exercise From Home
Somerton Physiotherapy Clinic has two clinic locations in Dublin 15:
Blanchardstown Village and Castleknock GAA Clubhouse.