Exercises and stretches for in front of the TV

By Nicole Harran

Seeing that winter is coming in at full force and we completely understand that moving from your cocoon on the couch is very difficult at this stage, we have designed a little program for you to do from the comfort of your own couch.

Keeping your body moving during winter is extremely important! During the colder months according to some scientists, the barometric pressure drops – this drop causes tendons, muscles and surrounding tissue to expand. This leads to a confined space for everything to move around in the joint – causing pain and discomfort!

Moving around, keeping yourself warm and being active all act as preventative measures for the tissue expansion and thus helping the joints move feely and stay happy!

Exercises:

Straight leg raises – in a seated position with your back up tall, bend one leg and keep the other leg straight. Using your core to keep your back up tall – lift the straight leg up and down, without the heel touching the floor between repetitions.

Do this 3 times per leg : 10 – 20 repetitions per leg.

Seated marching – in a seated position with your back up tall, knees and hips at 90 degrees. Using your core to keep your back up tall lift one leg up towards your chest and back down to the floor. Alternating legs.

Perform this for 3 rounds for about 30 – 60 seconds.

Push ups – Either kneeling in front of the couch, or standing in front of the couch – hands on the couch (the higher the hands are the easier the exercise will be). Keeping the elbows at a 45 degreen angle, bend the elbows so that the chest touches the couch and the pushing back up to a straight arm position.

Depending on your strength level for these : try 10 – 20 repetitions.

Tricep dips – Sitting on the couch, hands at your sides and feet out in front of you. Lifting you glutes off the chair and shifting your weight slightly forward. Bending from the elbows to dip your glutes down as low as possible and then straightening the elbows again to full extension.

Repeat this for 3 rounds of 10 – 20 repetitions.

Stretches:

Knees to chest – Lying flat on the couch, take one leg towards your chest at a time until both legs are pulled in towards the chest. Squeeze the knees tight towards you to lift the lower back off the floor and get the stretch as deep as possible.

Hold each stretch for 10 – 30 seconds and perform 3 in total.

Glute stretches – lying on your back, cross one ankle over the knee. Grip your hands through the triangle and grab on to the back on the leg. Pull the leg in towards the chest to feel the stretch down the glute.

Hold each stretch for 10 – 30 seconds and perform 3 in total.

Arm cross overs – Either lying on your back or seated on the edge of the couch with your back up tall – cross one arm over the other and pull the elbow in towards your body. The stretch should be felt on the rear shoulder down the arm.

Hold each stretch for 10 – 30 seconds and perform 3 in total.

Back scratches – Seated or standing place one hand under arm towards the back and the other over arm as in trying to scratch your upper and lower back.

Hold each stretch for 10 – 30 seconds and perform 3 in total.

If you do need help keeping active and motivated this winter or want to be pain free – please contact us and let us help you the best we can!