In a follow up to my previous blog regarding at home
exercise, I think it would be a great idea to put some programs out there so
you get more of an understanding as to the depth of programming. It will also
highlight why doing it at home can make perfect sense given your circumstances.
By no means am I suggesting that you should not be training at a gym, but if
the context is correct; at home might be the way to go.
Scenario 1: Rehabilitation.
If you have seen a professional regarding a musculoskeletal issue, and that
professional has done their job correctly; you should be given a program to
follow. This program is obviously specific to you and will require you to meet
check points of progression along the way in order to eventually recover. An
example may be that you have hurt your lower back. Whatever the diagnosis might
be, you will more than likely be given a mix of stretching, strengthening and
rolling drills to do. The program may look something like this:
1) Foam roll upper and lower back, glutes, hamstrings and calves.
2) Stretch calves, hamstrings, glutes, lower back and lats.
3) Mobilisation including Pelvic Anterior/Posterior Rolls, Cat Camel, Iron
Cross, Thread the Needle, Childs Pose, Wall L Sit.
4) Strengthening including Glute Thrust Holds, S/L Glute Thrusts, Mini
Band Clams, Crunches, S/L Standing Hip Flexion Holds.
Now a lot of those exercises might not mean much to you, however, I can assure
you that not one of them requires any equipment besides a mini band and a foam
roller which the physio will most likely give you anyway. This is just a small
example of how an at home program can look and is something you would perform
every day if you were in this situation. The same style of program would be
prescribed for any knee, ankle or shoulder injuries where some stretching,
mobilisation, release work and strength work will all intertwine to offer a
solution to the current program.
Scenario 2: Abdominal strengthening.
It’s no surprise that gyms have a cool down/stretching/ abs area and these
areas are usually just floor space. There usually isn’t equipment specifically
for the abs and if there is, it’s minimal. Things like an ab wheel or a fitball
for example. If you are serious about your ab training then I do suggest that
you own some equipment at least so that you can progressively overload this
muscle group; it is not necessary however. Using your own body weight as
resistance is possible to achieve a great deal of exercise variety and
overload. That program may look something like this:
1) Crunches.
2) Heel Taps.
3) Reverse Crunches.
4) Side Plank Raises.
5) Plank Variations.
As basic as this might be, it incorporates flexion both forwards and laterally,
it incorporates some hip flexors and also allows for good bracing mechanics
through the lower abdominal engagement isometrically. Having a routine like
this requires no equipment and can be performed anywhere really, so it is great
for hotel rooms or in between gym memberships. I do like to load abdominal work
with cables and bands but I don’t feel that is a necessity if you are at least
doing something at home.
Scenario 3: Stability.
In a lot of cases, somebody’s ability to ultimately get stronger can come down
to asymmetry and imbalance throughout their body. If left undetected, injury
and overuse can occur as well as like I said, an inability to progress. A
simple test I like to perform is to get someone to stand on one leg and lift
their knee towards their chest actively as high as they can. Not only does this
give an understanding of hip flexor strength, we can see any lateral shift at
the hip (glutes), we can see any hunching of the upper back (abs) and also see
what happens with the knee and feet (ankle). These highlighted areas may not be
the problem, but we soon start to paint a picture of what is going on with the
person standing in front of us. Let’s use an example of a person presenting
with poor hip flexion on one leg as well as hips that shift laterally as soon
as they stand on one leg.
1) Hip Lock against the wall.
2) ½ Kneeling Hip Flexion from block.
3) Banded Step Over.
4) Box Step Down.
5) Mini Band Crab Walk.
A program as simple as that could potentially help to strengthen the hip
flexors and glutes in all directions, as well as challenge single leg stability
throughout. It doesn’t need to incorporate much equipment at all and can be
performed anywhere at home. Something like this done correctly could be a four
times a week thing and would require working closely with the coach in order to
get progressions for these exercises etc.
These three examples given above are just a few ways in which an at home
program has its merits and can really help achieve something with a client who
is otherwise struggling. These examples all incorporate different population
groups and are a telling reason as to why you can’t turn your back on any type
of training program. If somebody says that they want to train at home, you need
to make it work. If you yourself want to train from home, get in touch with an
Exercise Physiologist or Strength and Conditioning coach and make it happen.
There is no reason not to go for this idea if it is what you feel suits your
situation.