Home Workout Ideas to Combat the Cold

Nov 18, 2020

The restrictions regarding the pandemic have not eased and this means a lot of people have not yet returned to their normal day to day and this unfortunately includes exercising. The good news of all this is that the benefits of daily physical activity have also not changed. This post should help give you some ideas as to what you can be doing at home to help keep yourself active without requiring a gym or other facility for equipment.
 
For each exercise the fundamental or base position is first identified and is what is shown in the picture. Below the picture are a number of progressions (more difficult variations) and regressions (easier variations) of the same exercise that is outlined in the picture.
 
1. Glute bridge ---> perform 15-20 repetitions
 
glutebridge.pngProgressions: longer holds, single leg, ball between knees, elevate feet onto blocks or step
        b. Regressions: decrease height hips are lifted to, if unable to achieve lift-off drive heels into bed instead and hold contraction
 
2. Push up ---> perform 10-15 repetitions

pushup.png      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

lunges1.png

      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

plank.png

 

      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

hipabduction.png

      a. Progressions: go lower in depth, hold longer at bottom position, move more slowly throughout entire movement
      b. Regressions: with hand support in front, hold starting position against wall with no movement
 
6. Side plank ---> hold position for approximately 30 seconds - 1 minute +
 
sideplank.png
 
     a. Progressions: during hold keep top leg abducted (or lifted) off bottom leg, move top arm overhead and back down to ground
     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

 

 



Tags:

Please add your bio info through your member profile page, or through your dashboard.


Posted By


Tag Cloud

plantar fasciitispelvic healthdirect billingms bike tour 2019Western Statesst albert 10 milervictoria daycompressionpregnancy back painfestivaltrail runningnutritionbowen techniqueworld grand final edmontonultramarathonthoracic spine mobilityBPPVcommunity involvementst albertphysiotherapy for cancer patientsHIITvelocity stage raceultra runningshin splintsankle injuriesSt. Albertdown and dirty obstacle course5krunning formpatellar tendonitisMS Bike Tour 2020first triHawrelak Parkholiday hoursworld physical therapy dayexercise challengefamilyadventure racingfundraiserultrasound5kmtraining on vacationBest Physiotherapistcommunity runwrist paindraw prizeswounded warriorsvertigotext neckcovid-19death racetreating sports injuriesregistered massage therapistmechanical stressyegphysio10kmexerciseair relaxorthoticsrotator cufffasciainjury preventioncore strengtheningst albert road racestem cellGLA:D™ knee programGLA:D® St. AlbertPHYSIOTHÉRAPIE EN FRANCAISpelvic organ prolapsetrapsyegbikeshockwave therapycomplete concussion management inc.cortisonehiking in the mountainsdave proctorhip painpelvic health physiotherapistrestsoccer injuriesmassage therapyironmanelbow painbanff triathlonactive physio works 5kmyegfitnessIntramuscular Stimulationcouch to 5kswimmerRacetaperingrunning during pregnancylegacy park family festivalfoot paincupping therapy in st albertlow back painedmontonGLA:D™pelvic girdle painrunners kneepregnant runnerpelvic health physiotherapyflexibilityback painavoiding injuryhip replacementcity chase national championshipctv morning livecold weather runningstrengthfitnesspreventing sports injurieshockey injuryworld triathlon championshipscervogenic headachesorthopedic surgeonssleepjaw painconcussion testingthoracic spineplantar faciitistournamentcity chaseultrams bike tourroad rage hockey tournamentrotator cuff tearcuppinggolf injuriesbellerose bike a thonarthritis of the spinems bike tour leduc to camroseACL injuriesnew york marathonturkey on the trailsphysiotherapyRunaquathonfrozen shouldershockwavevolunteerfun in the fortDiastasis RectiMS Bike Leduc to Camrosebikes on broadwayITU World Triathlon Grand Final Cozumelbarefoot running#activephysioworkscycling racerunning shoeskidsphysio for golfsmall business nomineeankle spraintechniquecustom fit orthoticsCBC interviewtrail runp90xurgent care physiotherapy10 miler training planglute strengtheningcyclingregistered massage therapymarathon trainingprotect10 milercharitystaying fit while pregnantout run rarespin classrehabilitationfundraisingstretchingswimmingSCAT 3half marathonconcussionfoam rollerhikingyogafernie ultrapre-natal fitnessWinter Injury Preventionrunningblood flow restriction trainingnational triathlon championshipsprolapsetreatment planextended health careclinic closurecanada day paradephysical therapypine to palmfitness journeyfort saskatchewanseptember 30ironman canadaeaster mondayarthritisactive physio workscity chase national championshipsfree fort bbqdraw prizeBFR trainingslip and fallsrunning injuriescupping therapygolfprehab before rehabcancer carecanada dayBikefirst appointmentyardworkbellerose bike-a-thonheel painpole walkingConnor McDavidcommunityshoulderrunning techniquestrengtheningreturn to sportscapulaparadefort saskatchewan chamber of commerceSAPEClost souls ultrayou can ride twopush up programDRA100 milesafe exercises during pregnancyknee paindiagnostic imagingexplore albertaphysiotherapy albertahigh intensity interval trainingWPTD#teamrehabGLA:D™ back programknee replacement1km kids fun runcovid19remembrance dayexercise planshoulder imagingnational championshipsWTS Edmontonpelvic floorankle sprains in athleteslateral epicondylitissecondary submittingP-90XIMSolympian distance challengerental car motor vehicle accidentactive physio works teamvestibular rehabilitationbasketball injuriesyou can ride 2obstacle coursecity chase canadaathlete injuryvirtual careultrarunnerroad raceinjuryGLA:D® Edmontonworld championshipsITU World Triathlon Grand Final Edmontonmedical mission to Ecuadorroastpriceyegfitdry needlinglifestyle expoedmonton physiotherapistimPACT testing10 milecat-scanconcussions in sportfitness programfort saskatchewan trade showmodified return to activitytour de palm springsSI joint painadaptive cyclingneck painUrinary Incontinenceiron legscross trainingITU World Grand Final Triathlon Edmontonbest of T8Nvolleyballst. albert road raceDiastasis Rectus Abdominis (DRA)trade showmuscle tightnessbackpack safetysinister 7IT band syndromemagrathbowen therapylumbar spine imaginggood fridayTMJcupping in st albertultrarunningmotor vehicle accidentglobal edmontonst. albert chamber of commercePRPmarathonGunn theory of IMSwhat is physiotherapyexercise programsports concussionvirtual rehabfast trax ultramarathon runningtraining planneedlingHealth Information ActheadachesMS Bikecovid 19sports injurymud runrecoveryOsteoarthritisoperation esperanzashoulder paineasterkeep fit, have funACLdr chanknee injurytennis elbowhockeyiceconcussion in sportgrand openingskatingracinggait analysisglute strengthedmonton oilersdr shepscity chase world championshipituwhy active physio worksrunning gaitGLA:D®death race training plangolfer's elbowtrapezius strengthening#eddiedontbendmyofascial cupping therapytrainingcanadian trailspiraformiswarm heartpainhalf ironmanx-raybaseline testingcommunity event10milerdizzinessTeam Rehabsynchronized skatingservus placekids of steel triathlonpiraformis syndromeMRIheadachePFPStapersouth edmontonwarm handskids fun runclavicle fracturecustom fit compression stockingsschoolwinter runningSwimhip impingmentSt. Albert TriathlonPostureconcussion managementst albert triathlontreatment for headachestelerehabphysiotherapiegreat white north triathlonwhatever it takescarpal tunnel5km obstacle courseinjection therapyjames deantriathlonstrength trainingwhat to expectacupuncturectv edmontoncornworkout planrunning footwearniagara fallsfootballSI joint


Archive

What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.

Treatments

We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.