• Ian Thornley

Staying IN does't mean Staying STILL

Updated: Apr 1

It's difficult to think about staying fit and healthy when there is much more to think about. The current restrictions on movement in the UK and around the world mean that there are fewer opportunities to get out and about and to move. However it is at this time that movement is so important. Maybe more than ever before!

The current coronavirus outbreak is a concern to us all an it is important that we are in the best health possible at this time - and movement is vital to health and can help support the immune system. See my lymphatic system blog for more info on this


But the good news is that we can all move! Young, old or somewhere in the middle there will be something you can do and it's never too late to start.


During this time of social distancing, at at the time of writing, a daily walk is permitted and where possible should be taken - there are great benefits of getting outside and getting some fresh air in your lungs. However if you are self-isolating or unable to walk very well then indoor exercise is the way forward for you.


Happily you don't need any equipment to get started, you don't even need to be able to stand up. Chair exercises can be a great place to start - all you need is a chair, such as a dining chair, where you can sit with your feet flat on the floor (If you don't have a dining chair why not try sitting on the second stair with your feet on the floor - there are no excuses here!).


From this position you can follow a routine to get the feet and ankles moving with toe taps or heel taps, then the hips and thighs with leg lifts or heel raises. We can then move on to the back and arms with some rotational movements, rowing movements with the arms and the shoulder with shoulder rolls. Why not follow my routine in this video. It will give you 7-8 minutes of gentle safe warm up movement, with ideas of how to make it easier or harder.


And the great news is that we can progress it from here - we can introduce strength training as well to really activate and strengthen the muscles - all from your chair. Safe and easily adjustable to your ability at the moment.


If you have any problems with these exercises or pain please do get in touch - let me help support you and your health in these challenging times. Call me or book a free exploratory consultation online to discuss your needs or worries.


Stay healthy and well

Ian


Ian Thornley Osteopathy


Update 31/3/20: Video 2 and Video 3 in the series is now available - mobility and stretching! Don't forget to warm up first


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