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

 

 



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