30 May, 2020
Working from home along with daily chores may become overwhelming during the lockdown, leaving no time for us to take care of our physical fitness and do workouts. We may not be mindful of our posture while being seated at our computer desk for long hours which may result in a back ache while not moving out much during the ongoing lockdown may lead to joint pains. In order to strengthen your joints and back, Yash Agarwal, the founder of Yash Fitness, an internationally certified personal fitness coach, sports nutritionist and also a Reps certified from Mumbai-based K11 Academy of Fitness and Science, suggest a few fun workouts at home.
Exercises for Joints
1) Walking for 30 minutes twice in a week is good. Even if you can’t go out, you can take a walk inside your society premises or take walks inside the house.
2) Calf raises 20*2-3 sets
Stand up straight, then push through the balls of your feet and raise your heels until you are standing on your toes. The ball of the foot is the padded portion of the sole between the toes and the arch, underneath the heads of the metatarsal bones.Then lower slowly back to the start. Calf raises are the easiest exercises for your day-to-day life.
3) Standing hamstring curl 20*2-3 sets
The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. It involves bending your knees and moving your heels towards your butt while the rest of your body stays still.
4) Lying leg raises on the floor 20*2-3 sets
Lying leg raises can help you tone your lower abs. Lie on a mat on the floor, face upwards, legs extended towards the ceiling pressing your thighs.
5) Heel and calf stretch 20*2-3 sets
Stand an arm’s length from a wall.
Place your right foot behind your left, slowly and gently bend your left leg forward.Keep your right knee straight and your right heel on the ground. Hold the stretch for 15 to 30 seconds. Reverse the position of your legs and repeat.
10 minutes of mobility before workout and 10 minutes of stretching after exercise is must for the entire body.
Exercise for back pain
1) Superman 20* 2-3 sets
Lie facing down on the floor with your arms extended in front of you and your legs extended behind. In one movement, engage your glutes and lower back to raise your arms, legs, and chest off the floor. Hold for a count, then slowly return to the starting position.
2) Cat and camel 20*2-3 sets
Come onto your hands and knees, making sure your hands are under your shoulders, your knees are under your hips and your back is in a neutral position.
Cat: Bend your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine. Take a big breath out at the same time.
Camel: Tuck your head and tailbone in, arching through your spine as to mimic a camel hump. Take a big breath in at the same time.
3) Forearm Plank 1minute *2-3 sets
This is one of the most common ways to perform a plank. It is slightly easier than holding your body up with just your hands.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
4) Bird dog 20*2-3 sets
The bird-dog is a body weight floor exercise that strengthens the core—more specifically, the abdominal muscles, lower back, butt, and thighs. As a bodyweight exercise, you need no equipment as your own body provides the resistance. It’s also easy to do anywhere, as long as you have a comfortable place to rest your hands and knees and enough room to extend both, an arm and a leg. To get the balance right, all you need is a little practice.
5) Bridge 20*2-3 sets
The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.
If you have a workout routine already, it’s easy to add the bridge in or pair it with other moves to create your own full-body workout. It’s also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization.
Instruction: If suffering from a back pain, don’t bend down at all and lifting weights is not advisable.
6) Child pose 30 seconds 2-3 sets
Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs. During an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.
7) Cobra stretch 30seconds 2-3 sets
Lie on your belly. Come onto your forearms, with your elbows directly under your shoulders and parallel to each other. Stretch your legs straight back, about hip-width apart. Spread your toes wide and press the tops of your feet into your mat. Ensure your legs are firm, and roll your inner thighs up and your outer thighs down. Press your tailbone toward your feet, lengthening your lower back.
Press down onto your forearms to lift your chest up.
8) Pigeon pose 30 seconds * 2-3 sets
Begin in downward dog. Raise your right leg so it extends away from you. Slide your left leg back behind you. Lower the outside of your right buttock to the floor. Place your hands on either side of your leg. Exhale and lay your torso down over your right leg. Hold this pose while you take 4-5 breaths. Rise up and place your hands back on the floor. Exhale as you lower your right leg down. Take your time with this pose.
Tips for a good health
1) Try to avoid packet food like chips,cakes,namkeens, biscuits etc.
2) Try to avoid maida
3) Try to avoid aerated drinks
4) Try to have gluten free food.
Best food for joint pain
Fatty fish varieties such as salmon, mackerel, sardines and trout are high in Omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects. Garlic, ginger, broccoli, walnuts, berries and spinach are good for joint pains. If you don’t wish to eat fish, you can have omega 3 capsules.