The lockdown is the perfect opportunity to kick back and laze the days away, but it is important to keep your body fit and active.

It pays to be healthy amidst a pandemic; so roll out your yoga mat and follow these exercise videos provided by DBC Physiotherapy Centre and Activ50s, to start your burn:

1. Lower back strengthening

Keep your lower back strong with these three exercises:

Bridging

• Lay on your back with hands on your chest, knees bent, and feet flat on the floor under your knees.
• Lift your hips to create a straight line from your knees to your shoulders.
• For an additional challenge, place a pillow between your knees and keep it there as you lift your hips.
• Alternatively, lift one leg up as high as you can while lifting your hips.
• Hold that position for 10 seconds.
• Slowly return to your starting position before repeating the previous steps five to ten times.

Deadbug

• Lay on your back with both arms held straight upwards, before bringing your knees to a 90° position.
• Lower your left arm and right leg until they’re hovering just above the floor.
• Return them to their original position before repeating with your right arm and left leg.

Birddog

• Start in a quadruped position, with knees and hands on the ground.
• Raise your left leg and right arm and hold them for ten seconds.
• Return them to their original position before repeating with your left arm and right leg.

2. Shoulder stretching

Maintain your good posture with these exercises:

Crossbody shoulder stretch

• Grab your right arm above your elbow with your left hand.
• Pull it across your body toward your chest.
• Hold the position for 15 seconds before switching sides.

Overhead tricep stretch

• Bring your right arm over your back and behind your head.
• Use your left hand to push down your right elbow.
• Hold the position for 15 seconds before switching sides.

Corner stretch

• Find a corner in your house and place both arms on the wall.
• Bring your body forward.
• Hold the position for 15 seconds.

Wall stretch

• Face a wall and press your hands onto it at a 90° angle.
• Bend your body downwards.
• Hold the position for five seconds.

3. Abdominal strengthening

Keep your core muscles strong and they will keep your body stable and balanced and protect your spine.

Abdominal crunch

• Lay on your back with hands behind your head and knees bent.
• Lift your shoulders off the ground before lowering them down slowly.
• Repeat ten times.
• Alternatively, lift your legs up and hold them at a 90° angle.
• Lift and drop your legs together with your shoulders.

Elbow plank

• Lay flat face-down and place your forearm on the ground with your elbow directly below your shoulder.
• Hold up your body on your toes and elbows and hold the position for one minute or more.

Side plank

• Lay on your side.
• Keep your legs straight and cross your leg with the upper leg to the front.
• Hold up your body on your elbow closest to the ground.
• Hold the position for 30 seconds.

4. Postpartum workout

Strengthen your muscles after delivering through these gentle and less straining exercises:

Squatting

• Stand with your feet wide apart.
• Slowly bend your knees and push your hips back.
• Return to your starting position and repeat six to 10 times.

Push ups

• Place your knees on the ground and hands directly beneath your shoulders.
• Slowly lower your body down towards the ground.

5. Knee strengthening

Keep the aches and pains away with these exercises:

Short arc quad

• Sit on the ground with a straightened back.
• Place a towel beneath your knees.
• Slowly straighten your knees and lift your feet off the ground.
• Hold the position for five seconds.

Long arc quad

• Sit in a chair with a straight posture.
• Lift and straighten one leg without locking your knee.
• Hold the position for five seconds.
• Switch to the other leg.

6. Shoulder stretching with a stick

https://youtu.be/qdqw4CvI7vE

Stretching improves your flexibility and joint movement.

Internal rotation stretch

• Stand up straight holding a stick behind your body close to your waist.
• Lift it toward your shoulder blades while keeping the stick on your back.
• Hold the position for five seconds before returning to your starting position.

External rotation stretch

• While sitting down, hold a stick up at its ends.
• Slowly lower the stick behind your head.
• Try to bring the stick closer to your shoulders.
• Return to the starting position.

Abdominal stretch

• With each hand attached to one end of a stick, hold the stick upright to the left side of your body.
• Use your right arm to push your left arm to the other side.
• Stretch your arms as much as you can.
• Hold the position for five seconds before switching sides with the stick.

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