Social distancing may be putting a hamper on your training, but that does not mean you can’t stay in shape while not going to the studio or gym. Being at home probably means you are less active than usual, and sitting or reclining more often. Frequent or prolonged sitting can affect your posture, core activation and strength. This can make it harder to get back into training, and can predispose you to injury once you resume.
Try these core stability exercises that only require a theraband. They are perfect to do while staying at home.
Planks with toe taps out: Start in a plank position and then lift one foot up, tap your toe out to the side, and then bring it back to the starting position. Make sure your hips are still square, and your back is neutral throughout the movement. Continue to alternate legs. If this is easy, you can put a theraband around your ankles to challenge your glutes more. Do this for 3 sets of 30 seconds, and add time or increase the band resistance to progress.
Side planks with leg lift: Start in a side plank on your forearm. Lift the top leg up towards the ceiling, squeezing your glute. Bring the leg in front of you with a straight knee. Do 10-15 repetitions on each side, focusing on keeping your trunk and hips still while the top leg is moving. Do 2 sets on each side.
Single leg bridge: Start lying on your back with one leg bent and the other leg straight. Keep the straight leg lifted and in line with your bent knee. Tighten your core and glutes and lift your hips up. Keep your hips level and your knees stable. Do 2 sets of 15 repetitions on each side. If this is easy, put your foot on a higher surface, such as the couch.
Bear crawls: Start in a tabletop position, on hands and knees. Lift your knees off the floor about 1 inch. Try to keep this distance throughout the exercise. Next, move with opposite arms and legs as you crawl forward and then back. Keep your back neutral and make your movements slow and deliberate. Do this for 3 sets of 30 seconds. If this is easy, hold your opposite arm and leg out for 1-2 seconds prior to putting it down and switching sides.
Plank leg reaches: Start in a forearm plank. Lift one leg to an arabesque position, rotating your hips with control. Next, tuck your knee into your chest and rotate the opposite way, extending your leg. Hold each position for 1-2 seconds. Do 2 sets of 15 on each side.
Consult your physical therapist before initiating any new exercise program. Our physical therapists at Potentia Therapeutics can help you determine the source of any pain, contributing factors, and customize an exercise program so you can enjoy pain-free exercising. Call us today in South Tampa to schedule an initial evaluation for your musculoskeletal wellness.