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Self Isolation Advice

Published on 23 March 2020 05:12 PM

Delighted to hear many of our clients are refusing to let the current pandemic get them down and are looking for the positives in the current situation.
One admits her house has never looked so clean, while others are getting re-acquainted with their baking skills, while they have some extra time on their hands.
Then there's books.  So many clients have told us that despite everything, they have been able to sit down and read many of the books that they've been meaning to get round to for months.
So maybe you have some skills you've let slide - knitting, sewing, painting.
If you want to get fitter, now could be an ideal time.  It's good for you physically and mentally in these troubling times.
 
These gentle sitting exercises are recommended by the NHS and will help improve your mobility and prevent falls, and can be easily done at home.
 
Don't worry if you've not done much for a while – these seated exercises are gentle and easy to follow.  Take your time.
 
Maybe you can Facetime your children and grandchildren and get them to work out with you?
 
For these exercises, choose a solid, stable chair that doesn't have wheels.
 
You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as these will restrict your movement.
 
Wear loose, comfortable clothing and keep some water handy.
 
Build up slowly and aim to gradually increase the repetitions of each exercise over time.
 
Try to do these exercises at least twice a week and combine them with the other routines in this series:
 

Chest stretch

imageek6qr.png This stretch is good for posture.
 
A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.
 
B. Gently push your chest forward and up until you feel a stretch across your chest.
 
Hold for 5 to 10 seconds and repeat 5 times.
 

Upper-body twist

image3szml.png This stretch will develop and maintain flexibility in the upper back.
 
A. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders.
 
B. Without moving your hips, turn your upper body to the left as far as is comfortable. Hold for 5 seconds.
 
C. Repeat on the right side.
 
Do 5 times on each side.
 

Hip marching

images26w5.png This exercise will strengthen hips and thighs, and improve flexibility.
 
A. Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair.
 
B. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control.
 
C. Repeat with the opposite leg.
 
Do 5 lifts with each leg.
 

Ankle stretch

imagejx9h6.png This stretch will improve ankle flexibility and lower the risk of developing a blood clot.
 
A. Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor.
 
B. With your leg straight and raised, point your toes away from you.
 
C. Point your toes back towards you.
 
Try 2 sets of 5 stretches with each foot.
 

Arm raises

imageduo0n.png This exercise builds shoulder strength.
 
A. Sit upright with your arms by your sides.
 
B. With palms forwards, raise both arms out and to the side, and up as far as is comfortable. 
 
C.  Return to the starting position.
 
Keep your shoulders down and arms straight throughout. Breathe out as you raise your arms and breathe in as you lower them. Repeat 5 times.
 

Neck rotation

imageohijg.png This stretch is good for improving neck mobility and flexibility.
 
A. Sit upright with your shoulders down. Look straight ahead.
 
B. Slowly turn your head towards your left shoulder as far as is comfortable. Hold for 5 seconds and return to the starting position.
 
C. Repeat on the right.
 
Do 3 rotations on each side.
 

Neck stretch

image094an.png This stretch is good for loosening tight neck muscles.
 
A. Sitting upright, look straight ahead and hold your left shoulder down with your right hand.
 
B. Slowly tilt your head to the right while holding your shoulder down.
 
C. Repeat on the opposite side.
 
Hold each stretch for 5 seconds and repeat 3 times on each side.
 
https://www.nhs.uk/livewell/fitness/documents/NHS_sitting_exercise.pdf