8 Home Exercises During Lock-down

Is cabin fever starting to set in for you? Are you tired of hearing “coronavirus,” “lockdown,” and “positive cases?” Have you been dreaming about the days when we can laze by the beach or drink at a bar with few mates or pump some weights at the gym again? At InnerStrength of Bayside, we understand what you are going through. We are feeling the same ourselves, it has not been the same in the clinic without the group physio-led exercise sessions since the lockdown began. Hence why we are hoping to bring some exercise ideas to you. Think of it as free delivery of exercises!

Some words of caution before we begin, these exercises may not be suitable to you, depending on any pre-existing injuries, motor control, or fitness level. If you encounter any aches or pain, cease the exercise immediately and consult your physio. If you would like additional advise or believe you would benefit from an individualised program, we are always here to support you in the clinic or via Telehealth!

All exercises can be done simply on the ground, however for a more challenging experience we suggest the following.

• Theraband (either loop band or strap)
• Foam roller (preferably 55 cm and smooth surface)
• Fitball (aka Swiss ball)
• Yoga-mat (or any soft mat/rug will do)

No Equipment? No Problem! We have the following equipment available at InnerStrength for purchase!

• Foam roller $55
• Theraband $7/metre
• Thera-loop band $15
  
  1. Theraband-Assisted Crunches

How do I do this exercise?

• Start with legs straight and theraband on stretch (can also be with a loop
• Hold the position for 30 seconds
• If you are okay with this, you can begin to do crunches by bending you knees in and straightening out repetitively
• Then 10 x2 sets

How do I make this more difficult?

• You can either decrease the resistance of the theraband
• Or do this exercise without a theraband

2. Pass the Ball Crunch

How do I do this exercise?

• Start with the ball above your head and legs hovering
• Pass the ball to your legs
• Stretch out your legs with your arms hovering
• 10 reps x 3 sets

How do I make this easier?

• Use a smaller ball or no ball at all
• Or give yourself a break, instead of hovering your legs and arms, simply allow them to touch the ground then bring them back up
• Or try not to lower your arms and legs as much

How do I make this more challenging?

• You can always try this with a foam roller instead, pass the foam roller to above your ankles (shins) so you have to balance the foam roller as you lower your legs
• Or lower your arms and legs until they are nearly touching the ground

Caution

• You may feel the strain in your back with your legs lowered. In this case, avoid lowering your legs too low to avoid any back discomfort.

3. Foam Roller Dead Bugs 

How do I do this exercise?

• Lying on a foam roller, begin with both legs in table-top position (hips and knees in 90 degrees right angles)
• Straighten opposite arms and legs while keeping your back as flat on the roller as possible
• 5-15 reps x 2 sets each side

How do I make this exercise easier?

• Do this on the floor, not a roller.
• Arms by your sides for support
• Gentle tap one foot on the ground (with your toes) while keeping your knees slightly bent
• Then progress to straightening out one leg only, keeping arms by the side

Caution

• The tendency is to arch your back as you straighten your legs, try to keep your back flat on the roller

4. 4-Point Kneeling Leg Extensions

How do I do this exercise?

• Arms firmly on the ground while knees are on the foam roller
• Straighten out one leg while squeezing your gluts. Try not to arch your back
• 10-15 reps x 2 each side

How do I make this exercise easier?

• Without the foam roller, complete the exercise with your knees on the ground

How do I make this exercise more challenging?

• Straighten out opposite arms and legs at the same time
• Or you can try this exercise with hands crossed beneath you

Caution

The tendency is to hitch the pelvis and arch the back when you straighten your legs out. Try engaging your core prior to lifting your leg then activate your gluts to lift

5. Ball Plank

How do I do this exercise?

• Elbows on the ball, relax your shoulders, try not to arch or drop your back (neutral position)
• Then hold it for 30 seconds x2 sets

How do I make this exercise easier?

• Do it on the ground instead of the fitball
• Or try doing the exercise on your knees instead of feet

How do I make this exercise more challenging?

• After holding in this position, do some mountain climb by alternating knee tucks

Caution

• It is easy to arch your back or tense up your shoulders when planking. Engage your core and try to relax your shoulders

6. Side Plank

How do I do this exercise?

• similar to planking on your front, simply hold the plank on the side while propped up on your elbow
• Hold for 20-30 seconds x 2 sets on each side

How do I make this exercise easier?

• Try bending the top leg in front of your bottom knee to provide some support. You can also place your free hand on the ground to provide additional support

How do I make this exercise more challenging?

• Tuck your arm and knee in
• 10 crunches x2 on each side

Caution

• You may notice your trunk (body) dropping. Try doing this in front of a mirror so you can see your own body alignment.

7. Single Leg Wall Lunge

How do I do this exercise?

• One foot against the wall, bend your standing knee in the similar motion of doing a single leg squat.
• Keep your standing knee over the middle of your foot as you squat down. Don’t let it roll in.
• Keep the weight on your standing heel, not toes.
• Hold in a pain free position as low as is comfortable for 20 seconds
• Then 10 reps x2 sets

How do I make this exercise more challenging?

• Try this exercise standing on a pillow to challenge your balance

8. Lunge With Theraband

How do I do this exercise?

• Loop the theraband around your knee and a heavy-ish piece of furniture so it can support your weight
• Bend both knees down (front knee to 90 deg) keeping the weight on the front heel.
• 10 reps x 2 sets

How do I make this exercise easier?

• Complete without a theraband

How do I make this exercise more challenging?

• Add a twist by rotating your body towards the opposition direction of the theraband resistance while maintaining in the lunge position
• Add arms movement, moving arms up in front of you while lunging down

Caution

• It’s easy to allow the theraband to pull you but you must resist!
• Try maintaining good alignment of your knee and toe while keeping your head up

We hope you have enjoyed these exercises and they help you to achieve your health and fitness goals!

Written by Michelle Lin, Physiotherapist.