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REGULAR exercises are important for the flexibility, strength and coordination of your musculoskeletal system. These will help to maintain your full range of motions, prevent injuries, reduce or manage pain associated with musculoskeletal disorders and allow you to do things that you want to do. Thus, your exercise programme should incorporate flexibility, aerobic, strengthening and balance training to reap the benefits from regular exercise.
The following are exercises that you can do at home with no or minimal equipment. If you have queries about suitability of these exercises, consult your doctor or physiotherapist.
Improve your flexibility
Hamstrings stretch
- Lie on your back on a firm surface and use a long, non-elastic strap (eg. belt, long towel, luggage belt) to tie onto your forefoot.
- Hold on to the other end of the strap with your hands and lift the leg into the air slowly and gently. You will feel a pull at the back of the leg and knee.
- Keep the knees locked and the leg straight at all times.
- Maintain the position for 20 seconds.
- Repeat three times per leg.
Posterior shoulder stretch
- Stand and use your left hand to bring your right shoulder across your chest. You will feel a pull at the back of your shoulder.
- Maintain the position for 20 seconds.
- Repeat three times per arm.
Low back stretch
- Lie on your back on a firm surface.
- Bend both knees and use your hands to pull them towards your chest.
- You will feel a pull on your lower back.
- Maintain the position for 20 seconds.
- Repeat three times.
Neck side stretch
- Sit with your right hand holding onto the side of the chair.
- Place your left hand on your head and pull your head sideways towards your left shoulder.
- Maintain the position for 20 seconds.
- Repeat three times per side.
Moves for strengthening
Shoulder press
- Hold two light dumbbells. You can also use with water or two 1kg-bags of rice.
- Sit with your arms at shoulder height, keep your elbows bent at 90 degrees and your palms facing forwards.
- Push the weights overhead towards the ceiling and meet in the middle.
- Return to starting position. You will feel the shoulder muscles tense up.
- Repeat 15 times.
- Do two sets.
Half-wall squats
- Stand with your back and buttocks fl at against a smooth wall or door with your feet shoulder-length apart and about one – two feet away from the wall.
- Slide down the wall/ door slowly till your knees are at about 60 to 90 degrees.
- You must be able to see your toes (unblocked by the knees) – if not, place your feet further away from the wall.
- Push yourself up, keeping your back and buttocks on the wall and return to starting position. You will feel the muscles on your thighs, buttocks and back of the thighs tense up.
*You can make this exercise more difficult by carrying a weight in your hands.
Improve your balance and coordination
One-legged standing
- Stand close to a wall or stable surface with your hands by your side.
- Slide down the wall/ door slowly till your knees are at about 60 to 90 degrees.
- Lift up one leg in front of you with the knees bent at 90 degrees and stay balanced standing on one leg. Try your best to maintain the position for up to 30 seconds - put your hands to touch the wall lightly if you need support.
- Repeat with the other side – do three to five times per side.
Text and moves demonstrated by Eric Ho, a Senior Physiotherapist at the SGH LIFE Centre. For more information on this hospital-based centre for the promotion of integrated and holistic care for patients, do call 6326 6697 or log on to www.sgh.com.sg. |
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