5 Top Physio Stretches for Lockdown Life

In our previous blog – 7 Physio Tips for Maximum Comfort While Remote Working (Part 1) we discussed how we can make sure we have the best set up, while home working, to avoid triggering old injuries or even creating new ones. We enlisted the help of an NHS Physiotherapist to give us some tips on the optimum home set up.

As promised in this part 2 blog, we will explore simple exercises for the most common areas or aggravation that have been reported on since working at home during the lockdown. So without further ado, let’s jump into these top 5 physio stretches.

1. Exercise One – The Cat-Cow

• Move onto all fours, hands under shoulders and your knees hip-width apart. It’s easier if you have a rug or mat for this exercise.
• Slowly drop your tummy and arch your back, sticking your bottom in the air and bringing your gaze up towards the ceiling.
• Now slowly arch your back towards the ceiling, bringing your gaze to the floor.
• Repeat 10 times

2. Exercise Two – Neck Stretch

• Sit cross-legged on the floor (or on a chair if it’s more comfortable) and start by sitting upright, shoulder blades squeezed together and looking straight ahead.
• Take a deep breath in and as you slowly exhale, move your head to the right to look over your right shoulder. Hold 5 secs.
• Return to neutral and repeat to the left.
• Repeat 10 times

3. Exercise Three – Arm and Leg Raises

• Move onto all fours, arms under shoulders and your knees hip-width apart.
• Squeeze your tummy muscles for support and stabilise back. Slowly lift one arm forward whilst you lift the opposite leg off the ground. Try to keep your back as flat and still as possible.
• Repeat with the opposite arm and leg
• Repeat 10 times

4. Exercise Four – Pelvic Tilt (to bridge)

• Lie on your back with your knees bent and your feet flat on the floor.
• Push the small of your back into the floor by pulling your lower abdominal muscles up and pressing your belly towards the floor.
• As you pull your muscles up, tilt your hips slowly towards your ribs.  (See if you can raise your buttock off the floor completely into a bridge pose)
• Return to starting position.
• Repeat 10 times

5. Exercise Five – Calf Stretch

• Stand on the bottom step facing up the stairs.
• Place the ball of one foot on the edge of the step with the heel hanging off the step.
• Drop your heel down and feel your calf stretch. Hold for a count of ten.
• Repeat 3 times on each side

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