If you are stuck at home and want to know what the best exercises to keep fit are while protecting your back, then this video is for you. You don’t need lots of equipment. In fact, you don’t need any equipment. You don’t need colourful, stretchy gym gear either as you can do these exercises wearing normal everyday clothes.
These exercises work all the main muscle groups quickly so it doesn’t take long. You can go at your own pace and there are regular breaks – which you will need if you do the programme correctly. These home exercises use the principles of High-Intensity Interval Training or HIIT but don’t let that put you off! All this means is that you do as many repetitions of each exercise as you can in a set time, followed by a short rest. The faster you go, the harder you work. And the whole programme can be done in only 7 minutes.
After three gentle warm-up exercises, you start with seven exercises which work each part of you. You start with 30 seconds of each one. There are harder versions of some so pick what’s right for you. You can also work for longer than 30 seconds if your fitness is up to it. If you are going at it hard, then 60 seconds is usually enough for most people. Then rest for 30 seconds or shorter if you are fitter.
You will probably experience some normal muscle soreness a day or two after starting doing home exercises that you are not used to, but this passes quickly. If you have pain on the same day, then you have probably overdone it. In this case, then stop doing the exercises for a few days until you feel more comfortable then start again at a gentler pace.
These exercises will protect your back so can be done even if you have mild back pain. If you have moderate or severe back pain we have a specific exercise programme for that – click here. If you are still having back pain despite this, then get in touch. We can help with free consultations over the phone or by video link. This is working surprisingly well.
You can build this exercise programme into other sorts of exercise too. A walk or a run before or after these home exercises can be very helpful.