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Fitness video: exercise at home during the coronavirus lockdown in Stamford, Rutland, Bourne and the Deepings




Now that Prime Minister Boris Johnson has told us to 'stay at home', many of us will the lose strength and fitness gained from simple activities such as walking or carrying shopping.

Here, Claire Maxted from Stamford leads a 10-minute armchair workout especially for Mercury readers, to keep us all a little bit happier, healthier and more flexible - despite being stuck indoors.

These exercises are suitable for most people, children included, and - as Claire shows - can even be completed in a pair of slippers.

Your health comes first, so if you start to feel dizzy, light-headed or uncomfortable while exercising, then stop, sit down and take a few deep breaths until you are ready to continue.

Exercise 1: Wrist circles

With feet firmly on the ground, back straight and start circling both hands from the wrists.

Continue for 10 seconds.

1. Wrist circles
1. Wrist circles

Exercise 2: Hand scrunch and release

Scrunch up both hands breathing out at the same time, then open out the hands fully and breathe in.

Repeat about 5-10 times.

2. Hand scrunch and release
2. Hand scrunch and release

Exercise 3: Look left and right

With hands on your knees, gently turn your head over your left shoulder and then the right. Do this slowly and carefully about five times.

Remember to keep breathing!

3. Look left and right
3. Look left and right

Exercise 4: Look up and down

Gently nod the head up and down, taking care when stretching out the neck.

Do this slowly and carefully about five times.

4. Look down and up
4. Look down and up

Exercise 5: Tilt head left and right

Gently tilt your head so that your ear moves towards your shoulder, making sure not to bring the shoulder up to meet it.

Repeat this about five times on each side.

5. Tilt left and right
5. Tilt left and right

Exercise 6: Shoulder rolls

Roll your shoulders backwards either both together, or individually.

Repeat this again, but in a forwards rolling motion.

6. Shoulder rolls
6. Shoulder rolls

Exercise 7: Shoulder scrunch

To relieve tension in the shoulders, scrunch up your shoulders with your hands scrunched too.

Hold the scrunch for a second, then release. Repeat up to five times.

7. Shoulder scrunch
7. Shoulder scrunch

Exercise 8: Elbow rolls

With your arm bent and lifted level with your shoulder, roll the shoulder backwards.

Repeat about five times.

8. Elbow rolls
8. Elbow rolls

Exercise 9: Arm rolls

If you can, lift the arm right up and roll the arm backwards as if doing 'backstroke' in a swimming pool.

Focus on one arm at a time, or alternate. Mind the ornaments when doing this one!

9. Arm rolls
9. Arm rolls

Exercise 10: Double arm rolls

This can be tricky, but see if you can roll both arms backwards at the same time.

Once again, do this slowly so as not to knock into anything - or anyone!

10. Double arm rolls
10. Double arm rolls

Exercise 11: Single leg extension

With a straight back, pull in your tummy and raise one leg up and down five times.

Repeat with the other leg.

11. Single leg extension
11. Single leg extension

Exercise 12: Double leg extension

Grab the sides of the chair and raise both legs at the same time.

If you can't manage this, don't worry!

12. Double leg extension
12. Double leg extension

Exercise 13: Single knee raise

Slowly raise one leg with the knee bent so that your thigh leaves the seat of the chair.

Hold on to the chair to help if needed.

13. Single knee raise
13. Single knee raise

Exercise 14: Double knee raise

This one's really quite tricky, so grab the side of the chair to help you. Lift both legs at once, with knees bent.

You might well feel this tightening your tummy muscles.

14. Double knee raise
14. Double knee raise

Exercise 15: Lean forward

Lean forwards from the waist, trying to keep your back and shoulders straight.

Keep your hands on the chair to steady yourself.

15. Lean forward
15. Lean forward

Exercise 16: Lean to stand

Use the same leaning forward motion to push yourself up out of the chair.

Do this slowly so that you don't stagger forwards.

16. Lean to stand
16. Lean to stand

Exercise 17: Stand and breathe

From the sitting position, lean forward and slowly stand up.

Slowly and gently sit back down. Repeat five times.

17. Stand and breathe
17. Stand and breathe

Exercise 18: Stand and raise arms

From the sitting position, lean forwards, stand up, raise your arms and breathe in at the same time.

Gently sit back down as you breathe out. Repeat five times.

18. Stand and raise arms
18. Stand and raise arms

Next week: more moves to keep you feeling healthier and happier during the lockdown.

Claire Maxted lives in Stamford and is the co-founder and former editor of Trail Running magazine.

Her top claims to fame include meeting Chris Bonington and interviewing Jess Ennis-Hill before the 2012 London Olympics.

Claire now runs the YouTube channel Wild Ginger Running, filming trail and ultra running advice, athlete interviews, gear tests and race recces. She also hosts talks, speaks and presents at book launches, awards, events and races.

Claire Maxted's YouTube Channel is Wild Ginger Running (32363023)
Claire Maxted's YouTube Channel is Wild Ginger Running (32363023)

Claire's first book, which is a guide to trail running, will be out in January 2021 published by Bloomsbury Sport.

Businesses and individuals wishing to support Claire's work can click here.


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