There are two types of people in this world, those who love to exercise and those who don’t. For those that love it, with gyms closed and outdoor time limited, you are probably starting to feel as though the lockdown measures in the UK are destroying your ability to progress. But with them having been in place for some weeks now, even those who don’t love to exercise are starting to feel the impact that restrictions on movement can cause to the body. Lockdown is not just a challenge for avid gym-goers.

These five exercises can all be performed at home during the UK lockdown, helping to improve your posture, ease back pain, and prevent muscular issues. Exercising has also been proven to strengthen the immune system and improve mental health. Which are both essential during this difficult time.

Exercise #1 Planks

How to perform a plank – Lay on your stomach on the floor, with your feet together or shoulder-width apart. Now push yourself up onto your forearms keeping your knees straight and hold it for as long as you can up to 60 seconds, depending on your ability. It is important to ensure your body is parallel to the ground so you can feel your abdominal muscles working. If you are struggling try doing this resting on your knees. 

How often – Repeat this exercise three to five times with a 30-second rest in between each plank. Try to do this exercise once each day, in either the morning or evening. Or twice as you progress.

Exercise #2 Crunches

How to perform a crunch – Start by laying flat on the floor on your back, bend your knees at a 90-degree angle and place your palms on your thighs. Slide your hands up to your knees, bringing your head a chest up and your shoulder blades off the floor. Taking care not to strain your neck. 

How often – Repeat this ten times then rest for 30 seconds. Try three sets building up to five. Try to do this exercise once each day, in either the morning or evening.

Exercise #3 Hip Hinges

How to perform a hip hinge – Stand about 6 inches in front of a wall with your feet shoulder-width apart. Now, push back with your hips, slightly bending the knees, and lower your chest towards the floor until your behind touches the wall. Hold the position for 2-3 seconds. Now bring your hips forward to the starting position

How often – Repeat this 10 times and then rest for 30 seconds. Try three to five sets, depending on your ability, once daily.

Exercise #4 The Bridge

How to perform the Bridge – Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. 

How often – Repeat this 10 times and then rest for 30 seconds. Try two to three sets, depending on your ability, three to five times each week.

Exercise #5 The Superman/Bird-dog

How to perform the Superman – Position yourself on all fours, and keep good posture. Draw your tummy inwards (towards the ceiling). Straighten your arm in front of you, and your opposite leg behind you. Repeat each side. Make sure you keep your pelvis and shoulders level.

How often – Repeat this 10 times and then rest for 30 seconds to one minute. Try two to three sets, depending on your ability, three to five times each week.

When performing these exercises, maintaining a good posture is essential to avoid injury. Always make sure that your positioning and form are correct. 

Maintaining posture is not just important when exercising it’s an important aspect of everyday life. Postural muscles are responsible for maintaining our balance when we move and poor posture leads to back pain and other musculoskeletal issues. 

If you have any problems with any of these exercises or for more advice on exercises that can help to improve your posture, talk to a chiropractor at Backworks. Give us a call on 01702 342329.