Covid-19 has made it more challenging to continue daily routines outside our homes. In the midst of this pandemic, it is important to keep healthy and safe in whichever way possible. URAH is suggesting a list of exercises you can do at home to improve or maintain your health:Please note: Good body posture and form is important in minimizing injury and providing effective outcomes.
Flexibility is helpful in helping you get the most out of your program. Upper body stretch and lower body stretches can be done before and after exercise.
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The following are examples of simple stretches you can do to warm up your body for exercise:
Upper Body Stretches
|Spinal Rotation||Across-the-chest Stretch||Triceps Stretch|
Lower Body Stretches
|Knee Lift||Hamstring Stretch||Quad Stretch|
Many of you are familiar with squats. In fact, many of our movements on a daily basis are squats.
This move is helpful because: it helps build strength in the thighs, hips and glutes.
This exercise is useful in improving your balance. It is preferable to perform 2 to 3 sets of 10 to 15 reps per session.>
This move is helpful because: it helps build strength in your lower legs and calves.
This is another exercise that is good for your balance.>
This move is helpful because: it helps build strength in your legs.
This is another helpful way of improving your balance. It is preferable to perform this exercise near a wall that is within reach.>
This move is helpful because: it helps build strength in your legs that helps with balance.
Source: https://www.healthline.com/health/exercise-fitness/dynamic-stretching , https://www.healthline.com/health/shoulder-pain-exercises, https://www.healthline.com/health/deskercise, https://www.medicalnewstoday.com/articles/325377, https://www.healthline.com/health/deskercise, https://www.healthline.com/health/exercise-fitness/leg-stretches-flexibility#quad-stretch , https://www.healthier.qld.gov.au/fitness/exercises/chair-leg-squats, https://www.abc.net.au/life/exercises-to-help-people-who-stand-up-all-day/10479274, https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-2696233, https://www.healthline.com/health/exercises-for-balance#exercise-for-seniors
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Disclaimer: All contents on this website are provided for general information only, and should not be treated as a substitute for the medical advice of your Physician or any other health care professional. Urah is not responsible or liable for any diagnosis made by any user based on the content of this website. Always consult your own Physician if you're in any way concerned about your health.
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