Preparing for Spring/Summer Sports at home during Social Distancing

Preparing for Spring/Summer Sports at home during Social Distancing

This article will discuss particular home exercises which will allow you to prepare for Spring/Summer Sports.

How do I prepare for my spring sports leagues with the COVID-19 pandemic requiring social distancing and with the closure of most gyms?

Home Exercises

With spring right around the corner this is normally a period of time when many clients suffer injuries. They may have been sedentary over the winter and therefore not physically prepared for the start of the spring sports. By completing these suggested exercises, you will decrease your chance of injury and improve your enjoyment of your sport.

With the design of any exercise program, we want to focus on both mobility (ability of the joints and muscles of your body to move freely) and stability (strength, muscular endurance).

Please consult with your physician before starting any exercise program. These exercises should not reproduce pain and you should make sure that you do not hold your breathe during any of these exercises. These exercises can be completed everyday.

A few mobility exercises which could be done include:

  • Hip flexor stretch with reach over
  • Child pose stretch
  • Pigeon stretch
  • Standing hamstring stretch
  • Butterfly stretch

Generally a good rule to follow with stretching is to hold the stretch for 30 seconds and complete 5 reps for each side.

Mainway Physiotherapy

A few stability exercises which could be done include:

  • Dead bug
  • Bridge
  • Front plank
  • Bird dog

As a starting point the dead bug, bridge, and bird dog, can be completed over 3 sets of 5 repetitions and holding each repetition for 5 seconds, The front plank can be done for 30 seconds for 3 repetitions.

Mainway Physiotherapy

If there are any questions, please do not hesitate to fill out the attached form or contact Mainway Physiotherapy at or at 905-332-3800.

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Be safe and healthy as we Stay at Home