Home Exercises - MARCH 2020

Hello to everyone who is stuck at home and left a little stiff, sore and confused in these rapidly changing times. In the last week I have had numerous people ask me:

“How am I meant to exercise now?”

“What can I do to stay activated?”

“What can I do to relieve some of the aches and pains of sitting around the house all day?”

I understand these are confusing times with a very real fear of the unknown impact COVID-19 will have for our community. Whilst there is still a lot of uncertainty, I want to reinforce the importance of keeping both physically and mentally healthy during this time.

1. Spinal Rotation

Most of you have already felt the increasing challenge of maintaining regular exercise routines as gymnasiums, studios, swimming pools and other exercise facilities temporarily close down. Clearly we cannot continue exercising exactly as we have done before. However, this may be an opportunity to start complimentary healthy habits.

Below, I have linked three of my favourite home-based exercises that everyone can do from the comfort of their own home. You need no equipment, however a yoga mat or carpet may be more comfortable. These exercises are simple AND effective - there are no excuses!

2. The RIGHT Squat

1. Spinal Rotation* – Mobilize Your Spine

2. The RIGHT Type of Squat* For You

3. Bridging* – time to reverse the effects of sitting (*see Safety Warning at bottom)

There you have it – my three top exercises to help with the house-bound stiffness and soreness generated from immobility. But this isn’t all you can do!

3. Bridging

For those of you who have equipment at home such as fitballs, weights, therabands and massage balls – now is the time to take it out of the cupboard and put it in the middle of the living room where you can see and use it every day. Don’t feel limited to the exercises listed above. If you have other exercises that you feel confident in performing, it is time to give them a go. A combination of stretching, strengthening and cardio is always best. Do you best to utilise the many resources you still have access to at home. There an abundance of exercise information available to you now through the internet, apps, friends, family as well as past knowledge you already have gathered to date.

Finally, lets not forget to look after our mental health during this stressful time. In addition to the physical benefits of staying active, regular bouts of exercise during your week can facilitate the release of endorphins that will help you to feel happy and healthy – something we all need a bit of now. I hope you are all well and staying positive through all the recent changes. Do not forget you are not alone. Please reach out to us at Gastown Physio & Pilates if you have any Physiotherapy or exercise related questions and we are still here (Virtual Physio Portal) and ready to help. New habits can be challenging, but hopefully this does not become a barrier to exercise. Let us make the most of what we have available to us and continue to strive to always better our physical and mental health.

- Ayla

*Safety warning

When performing the exercises outlines above it is normal to feel stretching and a gentle warmth / burning sensation in desired muscles. If these exercises are causing sharp joint pain it is likely that the movement pattern is wrong and this exercise will not be good for your body. Please do not push through any sharp joint pain. If you are feeling sharp joint pain with any of the exercises listed above please consult with your Physiotherapist or exercise coach before continuing to work on this exercise.