Home Workout Ideas to Combat the Cold
Nov 18, 2020
Progressions: longer holds, single leg, ball between knees, elevate feet onto blocks or stepb. Regressions: decrease height hips are lifted to, if unable to achieve lift-off drive heels into bed instead and hold contraction
a. Progressions: feet closer together, elevate feet, move more slowly throughout the movement, change the direction of hands and elbows from your usual (e.g., elbows remain along body or are held 45 degrees from body)
b. Regression: elevate surface pushing against (off wall or chair), decrease depth of lower
Lunges ----> perform approximately 10-15 each leg
a. Progressions: longer hold at bottom, pulsing (or small bounce) at bottom of lunge, perform more repetitions
b. Regressions: with hand support on side (along countertop), against wallfor support, reduce depth of lower
4. Plank ---> hold approximately 30 seconds - 1 minute
a. Progressions: balance on one leg only, hips drop side to side, bend one leg up to tap toe beside hands and alternate, dropping to elbows and returning back to hands repeating on the other side as well
b. Regressions: on elbows for entire hold, hands on elevated surface, shorter hold
5. Hip abduction wall squat ---> perform approximately 10-15 repetitions each leg
b. Regressions: perform from knees, both arms touch the ground, stagger feet one in front of the other, perform from elbow
To determine which alternative of the exercise is the right choice for you, make sure to maintain proper form throughout the movement or hold for all repetitions performed. Repetitions or holds listed are recommendations based on generic activity guidelines. For this workout program, attempt to perform 2-3 sets of each exercise, adjusting the difficulty of the exercises as you require. Furthermore, if you do have home weights or heavy water bottles, many of these exercises can have weights added to make the exercises more difficult.
As it is often challenging to ensure your form is correct just from a picture, come into any LifeMark clinic to have a Physiotherapist determine which is the best exercises for you. Not only will they help tailor an exercise program to you, but they can also make it specific based on your goals and specific needs.
*All pictures courtesy of PhysioTec.ca
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