Exercising at home with our chiropractors
30 April 2020
We’ve been posting daily videos of our Chiropractor’s on our YouTube channel to give you the best tips and routines to stick to while you’re at home. Here they are all put together in one place, giving you a full half-hour routine that you can do daily.
Research shows that as little as 30 minutes of exercise per day can boost your general health and wellbeing. 30 little minutes can help lose weight, reduce stress, the risk of disease, improve your wellbeing and feeling of happiness.
Before embarking on your exercises, make sure to have enough space to ensure you have an ample room for movements. Set up in a space that has enough lighting and fresh air. Natural light and air circulation are key, you’ll have such a refreshing moment of exercising away from the gym. Then, once you’re ready, put your favourite workout song on and begin:
WARM UP:
MARCH
Start off marching on the spot for one minute and then march forwards and backwards for another. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.
HEEL DIGS
Aim for 60 heel digs in 60 seconds. Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.
KNEE LIFTS
Aim for 30 knee lifts in 30 seconds. Stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.
SHOULDER ROLLS
Two sets of 10 repetitions. Keep marching on the spot. Roll your shoulders forwards five times and backwards five times. Let your arms hang loose by your sides.
KNEE BENDS
10 repetitions. Stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.
The tuck and tilt will start to help warm up your body and keep you flexible and mobile. Your lower back muscles can get short and tight in daily life, due to time spent sitting and slouching.
STRENGTHEN:
BIRD DOG
Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight. Hold for a few seconds then return your hands and knees to the starting position. Aim to complete five strong reps on each side, 10 reps in total. Add additional sets of 10 exercises for a maximum of three sets of 10.
MODIFIED CURL UP
Lie on your back with your one leg completely straight, bending the opposite knee to 90 degrees and keeping the foot flat on the floor. Place hands directly beneath the natural arch in your lower back. Tighten your abs to bring your head and shoulder blades off of the floor without moving your lower back. Hold this position and slowly return to the ground.
SIDE PLANK
Lie on your side, with your forearm on the floor and elbow underneath your shoulder. Place your hand on the opposing shoulder to stabilize your torso. Pull your feet back so the knees are at a 90-degree angle. Lift the hips off of the floor and hold for 10 seconds. Please note you can do this with your knees on the floor.
COOL DOWN:
CIRCULATE SHOULDERS
You can be standing or sitting, but make sure you feel comfortable. Start to circulate your shoulders 10 times to get started on your cool down.
LEFT TO RIGHT
Turn your head from left and right for five seconds, five times.
EAR TO SHOULDER
Hand on your opposite shoulder and place your ear on your shoulder. Five seconds, five times.
CAT-COW POSE
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest up and gaze up toward the ceiling. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose. Repeat 5-20 times.
KNEES TO CHEST
Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 10 seconds. Relax and lower the knee to the starting position. Repeat with the other leg. Repeat these five times.
SIDE TO SIDE
Lie on your back with your knees bent and your feet flat on the floor. Extend your arms out to the sides and keep your shoulders on the floor at all times. Keeping your knees together, drop them down to one side, rotating your torso for 10 seconds. Return to the starting position and allow your knees to fall to the opposite side for another 10 seconds. Only drop your knees as far as you go comfortably. Repeat these five times.
YES, NO, MAYBE
Begin with an up and down movement in a “yes” fashion. Then turn your head from side to side in a “no” fashion. Finally, move your head from side to side, bringing each ear to the nearest shoulder in a “maybe” fashion. 10 reps of each should make you feel comfortable and reduce tension.
MINDFUL BREATHING
Mindful breathing is a simple and effective method to help keep your stress levels in check. It’s a form of meditation which will help reduce stress levels, lower your heart rate, reduce anxiety and even lower your blood pressure. 2 x 5-minute sessions per day can have a profound effect. Finish your workout feeling refreshed and relaxed.
Eager for more advice? We’ll be posting daily workouts and health tips on our YouTube, Facebook and Instagram page to ensure that you stay the best possible version of yourself.