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?
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.
A few stability exercises which could be done include:
- Dead bug
- 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.
If there are any questions, please do not hesitate to fill out the attached form or contact Mainway Physiotherapy at email@example.com or at 905-332-3800.
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