We all get injuries - I said it. We all have niggles + reoccuring aches! We all have things in life that mean we need to ease back in...
Lets not be sad about it, lets work around it.
Depending on what you're coming back from there's still a way to move + feel good.
The first thing to do is get cleared by the doctor to make sure you're not doing more damage to yourself!
Here's 5 low impact exercises + how to structure a session if you're coming back to the gym!
Chair Squat - using a chair as your depth target, squat to touch the chair + return to standing. Keep your chest up, heels on the floor + brace the core.
Doorway High Knees - Holding the door frame, lift one knee at a time inline, or above your hip crease. Hold + squeeze at the top for 2s each rep.
Towel Shoulder Roll - holding a towel tight with straight arms + take it overhead. Feel your chest lift + pull the shoulders down away from the ears.
Down Up - Start standing, take your hands to the floor + step out into a high plank. Step your feet back to your hands + return to standing. Keep the core braced + move slowly + deliberately.
Wall Push up - Hands on the wall, keeping the body flat. Brace your core + lower your body to the wall + back up. If the wall is too easy, use your sofa or a bench in the same way. Keep the elbows close to the body.
Structuring Recovery Sessions
Again, depending on what you're coming back from, you'll need to structure sessions accordingly. Generally I'd structure it as follows:
Week 1
Start by getting the heart rate up with light cardio.
Move onto the bodyweight movements.
Spend 5 minutes cooling down with light stretches.
Keep sessions between 15-35 minutes.
Week 2
Start by getting the heart rate up with light cardio.
Move onto the bodyweight movements.
Spend 5 minutes cooling down with light stretches.
Keep sessions between 20-40 minutes.
Week 3
Start by getting the heart rate up with light cardio.
Move onto the bodyweight movements.
Spend 5 minutes cooling down with light stretches.
Keep sessions between 30-60 minutes.
After 3-4 weeks asses how you feel! It could be time to upgrade your sessions + test yourself.
If you're coming back post injury, post baby, post time off the gym + aren't sure what you can + can't do, get in touch! Whether it's 1-1 sessions or online programming, we can get you moving again.
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