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Back on track 2.0

Updated: Apr 28, 2021

In our previous post, we have discussed regarding the two different types of exercises which is, anaerobic and aerobic. Without further ado, lets jump right in to the types of exercises that you can perform at home.


1. Weightlifting

If you have dumbbells at home, perfect! You can also consider getting it at your local store

or through online. If you want to save money, you can use house hold items such as water bottles, bags of flour or even food tins. Perform each exercise 3 set 10 repetitions. If you are able to perform more than 10 repetitions, it means that it is too easy and you should increase the repetitions.

Some examples of exercises that can be done with dumbbell:

Bicep curl

Tricep extension

Dumbbell row

Dumbbell press

2. Plyometrics

This exercise can be completed indoors. Plyometric is also known as jump exercise, whereby the muscles involved exert maximum force in short intervals of time. This training can be done by:

Squat jumps: Try to complete as many jumping squats as possible in 60 seconds. Rest for about 30 seconds in between before starting again. Perform about 3-5 sets.

Box jumps: If you do not have the proper equipment for this, use house hold items whereby you jump over it instead of landing on it. Same procedure, complete it 60 seconds and rest for about 30 seconds.

Pro tip: If you have an existing knee condition, please do not attempt and consult your nearest chiropractor before performing.

Aerobic exercise

1. Jumping jacks

This exercise is good as it works your entire body while increasing your heart rate

  1. Stand with your legs together and arms at the side.

  2. Bend knee slightly, jump and spread your legs wider than shoulder width and lifting your hands overhead

  3. Jump back to your original position, repeat.

  4. Perform about 30-60 seconds, rest for 1 minutes and continue

2. High knees

  1. Stand with both feet together with arms at the side

  2. Jump and lift one knee towards your chest, lower your leg and repeat with the other knee

  3. Continue alternating your knees

  4. Perform about 30-60 seconds, rest for 1 minute and continue

3. Butt kicks

  1. Stand with both feet together with arms at the side

  2. Jump and bring one heel towards your butt. Lower the foot and repeat with the other heel

  3. Alternate between both heel

  4. Perform about 30-60 seconds, rest for 1 minutes and continue

Gentle reminder:

Before performing any form of activity, be sure to,

  1. Perform proper warm ups and cool downs

  2. Individuals with medical conditions should seek medical advices beforehand

If you are still unsure, consult a certified physiotherapist, medical doctor or chiropractor before performing any form of exercise

We hope that this post has motivated you to stay healthy and fit throughout the pandemic period. Stay fit and safe everyone!

Excellent Spine, Excellent Health



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