• Call Us Today! +61 3 9333 6846
  • Email: info@inspirephysiocare.com.au

Call Us Today! +61 3 9333 6846

Email! info@inspirephysiocare.com.au

Simple Exercises for your well-being! "I will stay active where ever I am ……..can be home or work!” and every day do these exercises and join us for one session to do together on 19th April at Greenvale! no charge $gold coin donate

ACTIVE APRIL

April 20th – Bicycle – supine

  • Start position is lying on your back with the hands behind the neck.
  • Lift both legs off the floor and begin a cycling motion, maintain a curl through the trunk and perform at a slow pace without jerking on the neck.
  • Attempt to touch the elbow the to the opposite knee throughout the cycling movement and as the leg extends, keep it straight and then lower it until it is just off the floor before retracting it back inwards towards the body
  • Do not allow the lower back to arch off the floor during the movement.

April 19th – Bend and reach

  • Start position is standing straight with the arms overhead and the abdominal muscles engaged.

  • Lower into a squat position and at the same time bend forwards from the trunk and reach between the legs to touch the fingers to the floor.
  • At the bottom of the movement the knees should be bent and the back rounded with the hands reaching through between the legs. 

  • Ensure the head remains aligned with the back and neck throughout the exercise with the gaze focussed directly ahead.

  • Return to the start position and perform the exercise at a slow rhythm.

April 18th – Base rotations

  • Stand in a ready position with your knees bent and hips back.
  • Keeping your chest facing straight ahead, rapidly jump slightly off the floor and rotate your hips to the right as you move your arms to the left.
  • Land and immediately jump back to your left, moving your arms to the right.
  • Continue for the prescribed amount of time.

April 17th – Pelvic floor in free standing squat position

  • Stand up straight.
  • Bend your knees, sticking your buttocks out behind you until you are in a comfortable squat position.
  • Keep your gaze straight ahead.
  • Focus on steady breathing throughout this exercise.
  • To activate your pelvic floor, imagine you are trying to firmly stop yourself from passing wind and passing urine.

April 16th – Balance and reach

  • Start position is standing with one leg just behind the other at shoulder width apart. 

  • The forward leg is the stance leg and the rear leg is one large pace behind the body with the heel raised and toes lightly touching the floor.
  • Stretch the rear leg backwards whilst counter-balancing with a forward lean of the trunk, and at the same time reach forward with the arm on the same side as the rearward leg and try to touch the floor.
  • The stance knee should remain centred over the ball of the foot, do not let the knee waiver from side-to-side.
  • Switch legs and perform the same movements for the other side, if the right leg is stretched back then the right arm is reaching forward.

April 15th – Around the world

  • Start position is standing straight with the arms overhead and spaced as if holding a basket ball, ensure the abdominal muscles are engaged.
  • Keeping the elbows straight lower the arms whilst turning the trunk the right, the head and shoulders should be facing the same direction as the outstretched arms.
  • Continue moving in a fluid manner to lower the arms to the floor and then continue around in a circular motion to the left and return to the start position
  • Perform slow, continuous, circular movements, with the arms outstretched in the clockwise and counterclockwise directions.

April 14th – “X” Jumping drill

  • Make an X-pattern.
  • Jump forward, bringing your feet together, then jump forward bringing your feet out.
  • Reverse this movement by jumping back, bringing your feet together, and them jump back bringing your feet out.

April 12th – 180 degree turn

  • Stand up straight with your feet hips width apart.
  • Step your feet to turn 180 degrees to face in the other direction.
  • Repeat this exercise in both directions.
  • As this becomes easier try to complete your turn in fewer steps
  • Stand up straight with your feet hips width apart.
  • Step your feet to turn 180 degrees to face in the other direction.
  • Repeat this exercise in both directions.
  • As this becomes easier try to complete your turn in fewer steps

April 10th – 4 point kneeling – knee to chest

  • Start on your hands and knees with your hands under your shoulders and knees under your hips.
  • Find your neutral position with your spine and head.
  • Push the heels of your hands into the floor so that your shoulder blades flatten against your back.
  • Tighten your abdominal muscles to help stabilise your trunk as you bring one knee in towards your chest.
  • Do not allow your hips to rotate with this movement.
  • Maintain the same neutral posture with your spine and head as you move your leg.
  • Control the movement as you bring your leg back in to the starting position.
  • Ensure your back and neck remain in the neutral position throughout with your shoulder blades controlled.

April 8th – Hip adductor stretch

  • Take a large step out to the side and keep both feet flat on the floor with the toes slightly turned out.
  • Shift your weight to one side, bending this knee.
  • You will feel a stretch down the inside of the thigh on the straight leg.
  • Hold this position.

April 13th – “X” hopping

  • On your affected leg, make an X pattern.
  • Hop across, center, up, and across.

April 11th – Burpee

  • Start position is standing upright. 

  • Drop down into a press up position and then fluidly move up into the squat thrust position, then without pause use both legs to leap upwards, extending the arms overhead during the upward movement.
  • Control the landing using the knees and hips to absorb the impact and return to the start position.

  • The overall movement should be fluid and continuous.


April 9th – 90/90 with single leg extended

  • Lie on your side with your lower leg extended and your upper knee and hip bent at 90 degrees.
  • Reach your arms out in front of you with your hands one on top of the other.
  • Open out the upper arm, keeping your back on the floor.
  • Hold your knees on the floor and keep your pelvis still.
  • At the end of the rotation, breathe out and hold.
  • Rotate to the other side breathing normally.
  • Turn your arm as far as possible.

April 7th – Plank

  • Lie on your front with your toes on the floor.
  • Place your forearms on the floor and push up, lifting your torso and legs.
  • Hold a straight line from your shoulders to your feet for as long as you can, preventing the back from sagging.
  • Keep your buttocks squeezed and your hips level.
  • You will feel the core muscles working.

April 6th – Jumping jacks

  • Stand upright with your feet together.
  • Jump upwards and open your legs outwards and at the same time bring your arms upwards you should be making a star pattern.
  • Land gently using your knees and hips to cushion the landing and then immediately spring back to the start position bring your arms down by your sides.
  • Continue in a fluid and controlled manner.
  • Note, if your flexibility permits, your arms can be raised above your head to clap your hands instead of stopping at shoulder height.

April 5th – 90 degree jumps

  • Start position is in the power stance
.
  • Jump upwards vigorously and extend the arms overhead whilst rotating the body 90 degrees to the right.
  • Land softly by absorbing the impact through bending at the hips and knees, continue with several jumps clockwise, attempting to land at exactly the 90-degree mark from the previous jump.
  • Repeat in the counter-clockwise direction.
  • Progress to 180 degree jumps if possible.
 

April 4th – Sumo squat with adductor stretch

  • Stand up straight with your legs wide apart.
  • Turn your toes out to approximately 45 degrees.
  • Cross your arms over your chest.
  • Keeping your abdominals tightened, push your hips backwards and bend your legs, sinking your hips down between your feet.
  • Ensure your knees travel out sideways over your toes as you do this.
  • Stop when your thighs are at a horizontal position.
  • Keep your back straight and your gaze directly ahead.
  • Push through one foot to straighten this leg, moving your weight onto the other side. 
    You should feel a stretch down the inside of the straight thigh. 
    Move back to the central position and straighten your other leg. 
    Repeat this movement.

April 3rd – Lunge twist

  • Stand straight with your arms to the side or on your hips.
  • Take a large step forwards on one leg, then drop your hips directly down between both feet, bending your hips and knees to a 90 degrees.
  • Simultaneously reach back with the same arm as the leading leg and try to reach your back foot, twisting your body around and backwards.
  • Push back up to the starting position, and repeat on the other side.
  • Make sure you take a large enough step that your front knee does not travel over your foot, and ensure your knee travels directly forwards.
  • Do not lean your body over to the side too much as you perform the exercise. 
 

April 2nd – Lunge forwards, without support

  • Forward lunges work to strengthen the quadriceps muscle in the front of the thigh that is important for walking.
  • Stand straight with your arms to the side or on your hips, have a chair close by for support if required.
  • Take a step forwards on one leg and then drop your hips directly down between both feet, bending both knees.
  • Push back up to the starting position and repeat on the other leg.
  • Keep your body upright and straight throughout the movement.

April 1st – Sit to stand from chair

  • Start in a seated position.
  • Bring your bottom to the edge of the chair with your feet back underneath you.
  • Try to do this exercise without using your hands.
  • Stand up until you are completely upright and then gradually sit back down. 
  • Control this movement and then repeat. 
  • If you do need to use your hands, try to limit their use as much as you comfortably can.