Bite sized exercises

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 Equipment needed

• None: This exercise uses your body weight, so no equipment is necessary. However, you can use a mat for comfort.

 Starting position

• Lie on your back: Place your arms at your sides with palms facing down.
• Bend your knees: Keep your feet flat on the floor, hip-width apart.
• Lift one leg: Extend one leg straight out, keeping it in line with your other thigh.

 Execution

1. Engage your core: Tighten your abdominal muscles.
2. Lift your hips: Push through the heel of your grounded foot to lift your hips off the floor. Your body should form a straight line from your shoulders to your extended foot.
3. Hold the position: Pause at the top for a moment, squeezing your glutes.
4. Lower your hips: Slowly lower your hips back to the starting position without letting your extended leg touch the floor.
5. Repeat: Complete the desired number of repetitions before switching legs.

Tips for proper form

• Keep your hips level: Avoid letting your hips drop or twist.
• Engage your glutes: Focus on squeezing your glutes to lift your hips.
• Maintain a straight line: Ensure your body forms a straight line from your shoulders to your extended foot.
• Controlled movements: Perform the exercise slowly and with control to maximize effectiveness.

Repetition

• Beginners: Start with 2-3 sets of 8-10 repetitions per leg.
• Intermediate/Advanced: Aim for 3-4 sets of 12-15 repetitions per leg.

Benefits

1. Strengthens glutes: Targets the gluteus maximus, medius, and minimus.
2. Improves core stability: Engages the core muscles for better stability.
3. Enhances hip mobility: Promotes flexibility and mobility in the hip joints.
4. Reduces lower back pain: Strengthens the muscles supporting the lower back.

Click here to watch the example video

 Equipment needed

• A low step, platform, or sturdy bench (10 to 15 centimetres high to start; adjust based on comfort and ability).
• Optional: Dumbbells or weights for added resistance (only if comfortable and approved by a healthcare professional).

 Starting position

• Stand facing the step with your feet hip-width apart.
• Keep your chest up, shoulders back, and core engaged for stability.
• Place your hands on your hips or hold them out in front for balance.

 Execution

1. Step up 

• Place your right foot firmly on the step, ensuring your entire foot is on the platform.
• Press through your right heel to lift your body up onto the step.
• Bring your left foot up to meet your right foot, standing fully on the step.

2. Step down

• Slowly lower your left foot back to the ground, followed by your right foot.
• Return to the starting position.

3. Alternate legs 

• Repeat the movement, this time leading with your left foot.
• Continue alternating legs for the desired number of repetitions or time.

Tips for proper form

• Keep your knee aligned with your toes; avoid letting it cave inward.
• Use your glutes and thighs to power the movement, not just your knees.
• Move slowly and controlled to avoid jerking or losing balance.
• If using weights, hold them at your sides or at shoulder height.

Repetition

The number of repetitions for step-up exercises can vary based on your fitness goals and experience level. Here are some general guidelines:

1. For muscle growth: Aim for 2 to 3 sets of 8 to 10 reps per leg with moderate weight.
2. To improve balance: Try 2 sets of 5 to 8 reps with a slow tempo.
3. As a beginner: Start with 2 sets of 10 reps using just your body weight.
4. Remember to maintain proper form throughout the exercise to avoid injury. 

Benefits

1. Strengthens lower body:  

• Targets the quadriceps, hamstrings, glutes, and calves.

2. Improves balance and stability:  

• Enhances coordination and proprioception (awareness of body position).

3. Low-Impact:  

• Gentle on the knees compared to exercises like running or jumping.

4. Functional fitness:  

• Mimics everyday movements like climbing stairs, improving overall mobility.

5. Customizable intensity:  

• Can be made easier or harder by adjusting the step height, speed, or adding weights.

Click here to watch the example video

Equipment needed

• Optional: A cushion for your knees for added comfort.

Starting position

• Begin on your hands and knees in a tabletop position.
• Align your wrists directly under your shoulders and your knees under your hips.
• Keep your spine in a neutral position, with your head facing down toward the mat.

Execution

Cow pose (Inhale):

• As you inhale, drop your belly toward the mat.
• Lift your chin and chest, looking forward or slightly upward.
• Allow your pelvis to tilt so your tailbone lifts toward the ceiling.
• Your back should arch gently, creating a curve in your spine.

Cat pose (Exhale):

• As you exhale, round your spine toward the ceiling.
• Tuck your chin to your chest and draw your belly button toward your spine.
• Let your pelvis tilt so your tailbone tucks under.
• Your back should form a rounded curve, like a cat stretching.Lean slightly forward from your hips.

Repitition

• For the Cat-Cow exercise, it's generally recommended to perform  2 sets of 10 to 15 repetitions. This range helps promote spinal flexibility and relieve tension effectively. 

Benefits

1. Improves spinal flexibility:

• The alternating arching and rounding of the spine helps increase mobility in the vertebrae.

2. Relieves back and neck tension:

• The gentle movement stretches and relaxes the muscles along the spine, neck, and shoulders.

3. Enhances posture:

• Promotes awareness of spinal alignment and encourages better posture over time.

4. Stimulates digestion:

• The rhythmic movement massages the abdominal organs, aiding digestion.

5. Reduces stress:

• The focus on breath and movement helps calm the mind and reduce anxiety.

6. Warms up the body:

• It’s a great way to warm up the spine and prepare for other yoga poses or exercises.

Tips for beginners:

• Move slowly and mindfully, focusing on the connection between your breath and movement.
• If you have wrist pain, place a folded towel under your hands for extra cushioning.
• Keep your movements gentle, especially if you have any spinal issues.

Click here to watch the example video

Equipment needed

• A sturdy chair without wheels.
• Optional: A cushion or pillow for added comfort.

Starting position

• Sit on the chair with your feet flat on the floor, hip-width apart.
• Ensure your knees are at a 90-degree angle.
• Keep your back straight and your arms crossed over your chest or extended in front of you for balance.

Execution

• Lean slightly forward from your hips.
• Engage your core muscles.
• Push through your heels to stand up, avoiding the use of your hands to push off the chair.
• Stand fully upright with your hips and knees straight.

Repetition

• Slowly lower yourself back into the chair by bending your knees and hips.
• Keep your back straight and control the movement to avoid plopping down.
• Perform 10-15 repetitions per set.
• Aim for 2-3 sets, depending on your fitness level.

Benefits

1. Strengthens lower body: Targets muscles in your legs, including quadriceps, hamstrings, and glutes.
2. Improves balance and stability: Enhances your ability to maintain balance and reduces the risk of falls.
3. Enhances mobility: Increases your ability to perform daily activities that involve standing up and sitting down.
4. Boosts core strength: Engages your core muscles, contributing to overall stability and strength.
5. Promotes Independence: Particularly beneficial for older adults, helping them maintain independence in daily activities.

Click here to watch the example video

Equipment needed

None (optional: dumbbells or a step for added resistance and range of motion)

Starting position

• Stand upright with your feet hip-width apart toes pointing forward. You can hold dumbbells in each hand for added resistance.

Execution:

1. Raise: Slowly lift your heels off the ground, rising onto the balls of your feet. Keep your knees straight but not locked.
2. Pause: Hold the top position for 1-2 seconds, feeling the contraction in your calf muscles.
3. Lower: Gradually lower your heels back to the starting position.
4. Breathing: Inhale as you lower your heels and exhale as you raise them.

Repetition:

• Beginners: 2 sets of 10-15 repetitions
• Intermediate: 3 sets of 15-20 repetitions
• Advanced: 4 sets of 20-25 repetitions (consider adding weights for more challenge)

Benefits:

1. Strengthens calf muscles: Targets the gastrocnemius and soleus muscles, improving overall leg strength.
2. Enhances balance and stability: Helps stabilize the ankles and feet, reducing the risk of injuries.
3. Improves athletic performance: Boosts running speed, jumping ability, and overall lower body performance.
4. Supports daily activities: Aids in movements like walking, climbing stairs, and standing for long periods.

Click here to watch the example video

Equipment needed

• To perform this exercise, you'll need a rolled-up towel..

Starting position

• The video (see below) will demonstrate how to stretch one side of your neck. Be sure to repeat the exercise on the other side as well.

Instructions:

1. Preparation: Roll up a towel and hold it firmly.
2. Stretch one side: Follow the video to stretch one side of your neck.
3. Repeat on the other side: After completing the stretch on one side, switch to the other side.

Repetitions:

• Perform the stretch 10 to 12 times on each side.
• Complete 3 sets (one set includes stretching both sides of the neck)..

Benefits

1. Improved flexibility and range of motion: This stretch helps to lengthen the neck muscles, enhancing overall flexibility and range of motion.
2. Better posture and spine alignment: Regular practice can improve your posture and alignment, reducing the strain on your neck and upper back.
3. Reduced tension and pain: It effectively reduces tension and pain in the neck, shoulders, and upper back, providing relief from discomfort.
4. Increased circulation: The stretch promotes better blood flow to the neck area, aiding in healing and regeneration.
5. Lower risk of injury: By improving the flexibility and strength of your neck muscles, this exercise helps reduce the risk of injuries from sudden movements or excessive strain.

Click here to watch the example video