(H1) My Favourite Exercises During Lockdown
Exercises during lockdown have been key to coping without my regular chiropractic adjustments. As a chiropractor in Eastbourne I am used to being active with my job so changes in activity have affected my body. I am now missing my adjustments and also sitting more and adopting some odd postures too. The exercises I have found most useful target posture and glute activation.
Why I need these exercises during lockdown
These exercises during lockdown are essential to counteract some of the bad positions and lack of movement I have had. Sitting a lot causes the muscles in your buttocks to go to sleep. This means that when you then go to exercise you are less likely to recruit the right muscles. We also tend to adopt worse postures in this time with doing crafts, reading, computer work or tablet/phone use, and a big one for me is my neck position in the bath. I have always loved a bath and can spend ages in there but I tend to need to stretch my neck afterwards to counteract the positioning.
Posture exercises during lockdown
These exercises are aimed at getting your posture up nice and tall and to get your shoulders back. This is great for those times in front of the computer or curled up watching TV. The key thing to remember with these exercises is that your thumbs should always be pointing backwards. The aim of these exercises is to pull the shoulder blades together and not just to get your hands back as far as they can go. I like to do each of these positions three times. All you do is you start in the position, then take and deep breath in and on the breath out you squeeze your shoulder blades together.
Foam roller stretch
This is the easiest of all the exercises but it does require you to have a full length (90cm) foam roller at home. All you do with this exercise is lie with the roller along your spine. I like to do this for ten minutes. Gravity does all the work for you giving a slight stretch across the front of the chest.
Chin tuck extension
This exercise allows you to recruit the muscles deep in the neck that often get weak but also helps to enforce the natural neck curve. All you do tuck the chin back slightly and then extend backwards as if to look up, not letting your chin come back out. The picture here shows the end of my movement so it’s not a big movement. I like to hold this for five seconds and then repeat five-ten times.
Muscle activation exercises during lockdown
This is a great exercise for activating your core muscles. We have actually been using an application on my wife’s phone called ‘plank workout’ which has allowed us to progress with the exercises daily. We should all be able to do this for one-minute but most of us actually can’t so training is very useful. Adopting the position like this, or if required on your knees, and holding for 30 seconds or one-minute.
Glute bridge exercise
This exercise helps to recruit your buttock muscles. You lie on your back with your feet hip width apart and lift your pelvis up towards the ceiling. You can place your arms like I have in this photo or with your arms by your sides to make it slightly easier. With this two or three sets of ten is good. The key thing is you want to do this slow and controlled.
This also helps to recruit the buttock muscles. I like to do this with a chair behind me so that I can squat down feel to contact of the chair and then come back up. I pop my hands out in front as a slight counter balance, like in the photo. Again two or three sets of ten is good but building up to more is also good.
Stair step exercise
This is useful especially if you can’t get out walking up hills. I like to take two steps at a time to engage the muscles of the buttocks. A key thing to watch out for with this is that your knee stays straight and doesn’t veer into the middle. You can step up and down or just walk up and down the stairs.
I hope these exercises help you as much as they’ve helped me. Remember to stop doing any exercises if they are painful and you can always ring us for advice on 01323 722499. To find out what else the Lushington staff got up to during lockdown have a look at our blogs. James, Mykel, Claire, Sabrina.
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By James Revell
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