Helina’s Home Exercises

Did you know according to the Australian Department of Health, more than half of Australian adults are not active enough?

No doubt life can get busy and limit our time to be engaged with some form of physical activity. Perhaps work hours are long? Returning home and attending to your family’s needs i.e. getting the kids to their after school activities, preparing dinner or household chores? Trying to manage between studies and part time work? Or perhaps your current financial circumstances won’t permit you to commit to a gym or an exercise group? Don’t worry, we have all been there at some point.

The real question is, should these factors really be contributing to why we aren’t or cannot exercise?

Today I would like to provide you with some solutions to conquer these potential barriers. Please find below some suggested activities you can incorporate into an exercise regime in the comfort of your own home and environment. Best of all, it comes at no cost and is easily achieved in 15-20 minutes.

All of these exercises can be completed at your own capacity. Try to complete 8-10 repetitions of each, by 3-4 sets.

Chair sit to stand squats
Ensure your back remains upright and your knees point outwards.

Front lunge with shoulder press
Ensure your front thigh is parallel to the ground.
Maintain an upright position, keeping your knees inline with your toes and do not allow your front heel to rise off the ground.
Coming up from your lunge, raise your opposite arm up towards the ceiling.

Avoid the front of your shoulders rolling forward.
Ensure your elbows remain parallel to the ground and do not point outwards.

Calf raises

Scapular retractions
Keep your chest and head in contact with the floor.
Squeeze your shoulder blades inwards/together and lift your arms off the floor.
Hold for 3-5 seconds and repeat as desired.

Front step ups

Side step ups

Ensure your shoulders remain in a straight line with your feet.
Avoid your back lowering towards the floor.
Maintain your buttocks and hips at level.
Hold for 30-45 seconds or as desired.

Towel slides

Bench push ups
Alternatively you can start with your knees on the floor.

Bar pulls
Squeeze your shoulder blades together as you pull yourself towards the bar/pole.

Squat your boss!
DO NOT TRY THIS AT HOME (or work). Otherwise you may face the risk of termination.

Here at Osteohealth we also run exercise classes, so if you are struggling to make time at home, lack motivation or are seeking a social outlet, please do not hesitate to contact us for more information. We would love to work with you!

-Helina Vunderl-Messis