We have decided to share some exercises that you can do at home while we are currently in lock-down due to the Covid-19 pandemic.
It is important to always check with your physio before doing these exercises, especially if you have an underlying injury or condition. You should not experience any pain while performing these exercises. If pain arises stop immediately and consult with your physiotherapist.
Start with 10 repetitions and build to 3 sets of 10 repetitions.
All movements should be performed slow and controlled. Remember that quality of movement is more important than quantity of movement.
Enjoy!
It is important to always check with your physio before doing these exercises, especially if you have an underlying injury or condition. You should not experience any pain while performing these exercises. If pain arises stop immediately and consult with your physiotherapist.
Start with 10 repetitions and build to 3 sets of 10 repetitions.
All movements should be performed slow and controlled. Remember that quality of movement is more important than quantity of movement.
Enjoy!
Superman or Bird-dog Standing on all fours with your hands under your shoulders and your knees under your hips. While maintaining a neutral spine straighten the opposite arm and leg and return to the starting position. Repeat with the other arm and leg. 3 x 10 Standing clam variation This exercise could be performed with or without a resistance band. If you do not have a resistance band you can use an old pair of stockings or something that would provide resistance. Stand on one leg keeping the knee slightly bent and the knee in line with the toes. Put the other foot back onto the wall (almost like a lunge position). While keeping your hips neutral, lift your knee up by rotating in the hip. 3 x 10 on each side Glute activators This exercise could be performed with or without a resistance band. If you do not have a resistance band you can use an old pair of stockings or something that would provide resistance. Standing on one leg with the knee soft. Reach the other leg out to the side and return, reach it diagonally back and return, reach it back and return, reach it diagonally back and return and lastly reach it to the side and return. This counts as 1 repetition. 3 x 10 on each side Monster walk variation This exercise could be performed with or without a resistance band. If you do not have a resistance band you can use an old pair of stockings or something that would provide resistance. Walk side ways with the resistance band around your ankles. Make sure the band stays taught between steps. This exercise can be done first with the legs straight and then with the knees bent. Walk 10 times in each direction. |
Head on over to our Facebook page for a video description of these exercises.
https://www.facebook.com/sophiechandlerphysiotherapy/videos/220177642658816/
ENJOY!!
https://www.facebook.com/sophiechandlerphysiotherapy/videos/220177642658816/
ENJOY!!