We understand that injuries can be frustrating and discouraging, but it doesn't mean you have to give up on your fitness goals. In fact, there are plenty of low-impact strength-building exercises you can do right at home, even while you make a cup of tea. These exercises will help maintain muscle strength, improve mobility, and promote overall well-being during your recovery period. So grab your favourite mug and let's get started!
1. Seated Leg Extensions:
Start by sitting comfortably in a chair with your feet flat on the floor. Hold onto the sides of the chair for support. Slowly extend one leg straight out in front of you, keeping it parallel to the ground. Hold for a few seconds, then lower your leg back down. Repeat this movement with the other leg. Aim for 10-15 repetitions on each leg.
2. Wall Push-Ups:
Stand facing a wall with your feet shoulder-width apart. Place your hands flat against the wall at chest height, slightly wider than shoulder-width apart. Keeping your body straight, lean forward and bend your elbows to bring your chest towards the wall. Push back to the starting position and repeat for 10-15 repetitions.
3. Chair Dips:
Sit on the edge of a sturdy chair with your hands gripping the edge beside you. Slide your bottom off the chair and walk your feet forward until your knees are bent at a 90-degree angle. Lower yourself down by bending your elbows, then push back up to the starting position. Repeat for 10-15 repetitions.
4. Standing Calf Raises:
Stand behind a chair or counter for support if needed. Rise up onto your tiptoes as high as possible, then slowly lower your heels back down to the ground. Repeat this movement for 10-15 repetitions, focusing on the muscles in your calves.
5. Arm Circles:
Stand with your feet shoulder-width apart and extend your arms straight out to the sides at shoulder height. Begin making small circles with your arms, gradually increasing the size of the circles. After a few seconds, change direction and make circles in the opposite direction. Continue this exercise for 30-60 seconds.
6. Seated Shoulder Press:
Sit upright in a chair with your feet flat on the floor. Hold a dumbbell or any weighted object in each hand at shoulder height, palms facing forward. Slowly press the weights upward until your arms are fully extended overhead. Lower them back down to shoulder height and repeat for 10-15 repetitions.
7. Leg Raises:
Lie down on your back with your legs extended straight out in front of you. Place your hands under your hips for support. Lift one leg off the ground, keeping it straight, and raise it as high as possible without straining. Slowly lower it back down and repeat with the other leg. Perform 10-15 repetitions on each leg.
Incorporating low-impact strength-building exercises into your daily routine while injured can help maintain muscle strength, improve mobility, and enhance overall well-being during the recovery process. Remember to always listen to your body and modify exercises as needed to avoid exacerbating any injuries. These simple exercises can be done right at home, even while you make a cup of tea, making it easier than ever to stay active and work towards your fitness goals despite setbacks. So don't let an injury hold you back - grab that mug and get moving!