Movement and exercise are important tools used for recovery. They can help relieve pain and strengthen weak muscles. They are also known to boost mood and increase concentration.
We have put together a full body routine that can be done with just your bodyweight. Give it a go and see how it makes you feel!
Body Weight Squats: 3 sets of 10 Reps
Photo: Physitrack
Start position is standing straight with the arms out in front and bent at the elbows. The fists should be clenched and the palms facing inwards. Move downwards into a squat position so that the knees are aligned over the toes and the heels are in contact with the floor making sure the back is straight.
Lunges: 3 Sets of 10 Reps each side.
Photo: Physitrack
Take a large step forwards on your affected leg, then drop your hips directly down between both feet, bending your hips and knees to a 90 degrees. Push back up to the starting position, and alternate sides.
Wall Press up: 2 sets of 8 reps
Photo: Physitrack
Stand facing a wall, around one large stride away. Place your hands on the wall around the same height as your shoulders but slightly wider. Lean against the wall, keeping a straight line from your head to your feet. Bend your elbows, bringing your chest and hips in towards the wall and pushing your elbows outwards. Make sure your body stays straight. Push through your hands to straighten your arms back out again. Continue this movement. Note: the further away your feet are from the wall, the harder the exercise will be.
Downward Dog to Upward Dog: 8 reps.
Photo: Physitrack
Lie on your front with your hands under your shoulders, palms down. Push yourself up into a plank position with a straight line from your head to your heels. Keeping good strength in your shoulders, push your hips back and up to make a “V” position with your body. Focus on driving your hands into the floor and pushing your tail bone out. Hold this position, then move back to plank position.
Plank:
Photo: Physitrack
Finish with a plank hold for as long as you can, try and hold for longer than 30 seconds. 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.
Reference:
https://www.sciencedirect.com/science/article/abs/pii/S0006899312004003?casa_token=4VvVk8VEeEQAAAAA:RNAGs9jDIA2bu13i47PjgMIbP1Axyeov0GNcUGGPu_U_zqPkvOSGhiCvg0Gl9ogOreE26QUfZpQ
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