If you followed a regular strength training regimen before the Coronavirus outbreak took over news cycles and closed gyms and businesses nationwide, you might be wondering if and how you’re going to keep up with the same routine while self-isolating. Some people have state-of-the-art home gyms to keep up while quarantined. But for the majority of people who don’t, there are other options.
You may not think of it as a traditional strength training option, but regular stretching can improve your muscle strength and alleviate some stress you may be feeling as a result of being in quarantine. There are quick and easy stretching exercises for people with different schedules and experience levels. Here are a few helpful ones that you can incorporate as part of a low-intensity workout at home:
Downward Dog
This position is a yoga classic that can improve muscle strength in as little as one minute. The downward dog position works on a wide range of muscle groups. It can help alleviate back pain while strengthening your hamstrings, calves, quadriceps, and ankles. To perform downward dog:
- Get down on your hands and knees. Spread your fingers and curl your toes.
- Raise your pelvis and back while exhaling.
- Straighten your arms and legs until your position resembles an upside-down “V.”
- Hold this position, pressing into the ground while keeping your pelvis held high.
- Raise and lower heels while taking steady breaths.
You should feel the stretch mostly in your calves, hamstrings and quadriceps. It can increase strength and flexibility in these key muscle groups while also relieving tension.
Lunges
Lunges are a staple of any stretching routine. They are simple and don’t require much flexibility to start. Regular lunging can strengthen the muscles in your legs and improve your balance. Here’s how to do a basic lunge:
- Start in a standing position. Step backward with your right foot as far as you comfortably can.
- While keeping your back leg straight, balance your weight on the ball of your foot.
- Lift your pelvis while keeping your heel pressed toward the ground.
- Switch legs and repeat steps 1-3.
You should feel this stretch primarily on your quads, hamstrings, and hip flexor muscles. Over time, doing regular lunges can improve your balance as well.
Triangles
This stretch is tougher than the other two, but it can be highly beneficial. Triangles can improve your core strength and flexibility while also improving your balance. Here’s how you can start doing triangles in the comfort of your home:
- Stand with your legs about 3 feet apart.
- Stretch your arms out at shoulder level to form a “T” shape.
- Turn your right foot out but keep your hips facing forward.
- Bend to your right while reaching your right arm past your toes. Your left arm should be pointing up at this stage.
- Repeat steps 1-4 with right and left reversed.
Quarantine measures are affecting everyone’s lives in a major way, but it doesn’t mean you have to sacrifice your exercise routine. We’re also regularly posting exercises you can try at home on our Facebook and Instagram pages. For more information about low intensity interval training in Bucks County, PA, contact the pros at Bria Method today!