The best exercise is your next exercise!
We all know the importance of exercise, right? Either to address a current injury, to stop a previous injury from recurring or to generally be fit and healthy. But more often than not, our lives can become busy and stressful trying to balance work commitments, family time and the other fun stuff in between, and exercises tend to be left behind. They are often pushed down the list of things to do and not considered a high priority.
However, it is extremely important to find time for some sort of exercise during your day. No matter how short of time you are, or how many other things you have to do, we think you could find time to squeeze in these simple exercises every day. They are quick, simple and don’t require any equipment so you can do them anywhere, anytime.
Please note: These are general exercises; they may not be appropriate for you if you have a current injury. If you do have an injury, book online for a free assessment with one of our Physiotherapists to have it checked out. Following your assessment, we can prescribe specific exercises based on your condition.
Heel raises
A fantastic exercise for your calf muscles and very simple. Even better, they can be performed at any time you are standing still. For example, when you’re standing in line at your local café, or in the kitchen waiting for the kettle to boil.
How to do it:
Whilst standing on two feet and holding onto a bench or wall for balance, rise onto your tippy toes slowly, hold for two seconds, then relax back down. Try to keep the weight on your big toe to avoid your ankles rolling out to the sides. Complete this 10 times in a row and feel the burn!
Shrugs
Shrugs are great for the large muscle that sits on the top of the shoulder - the trapezius.
How to do it:
Next time you’re sitting doing work at your desk try lifting your shoulders slightly back and then up towards the ceiling. Hold this position for a couple of seconds, then relax back down and repeat this 10 times.
Shoulder blade squeezes
Many of us sit at a desk all day long, or even leaning over clients like us physios. No matter what you do it is likely you spend most of your day hunched over with your shoulders too far forward. This can create upper back pain, neck pain, headaches, and shoulder issues. Keeping those shoulders back can make a huge difference. The key is to tell your brain multiple times throughout the day, where exactly those shoulders should be.
How to do it:
Next time you’re at the dinner table, try squeezing your shoulder blades together slightly behind your back. Make sure you don’t stick your chest out or pull too far back. It’s important as well that they don’t move upwards towards your ears. Hold this position for 10seconds and repeat 10 times.
Chin tucks
These days everything we do requires us to stick our chin out forwards. Whether it is working on a computer, driving or looking at a TV/phone screen… Most of our day your chin will be poked out forwards creating a large space between your chin and neck. This compresses the space at the back of your neck causing pain and stiffness, and even headaches. Reversing this posture can do wonders for your posture and even make you feel better straight away.
How to do it:
Instead of poking your chin and face out forwards, try keeping your chin tucked in a little. Just a little though… Imagine you are holding a soft peach between your chin and neck. Don’t squeeze too hard or you’ll squish the peach, but squeeze enough that it doesn’t roll away. If you are feeling so inclined you can try this with an actual peach or a tennis ball.
Once you have the technique down pat, you can do it without the peach. Hold for 10 seconds and repeat 10 times.
Author: Nicholas Matkovic
Physiotherapist, Back In Motion Mentone