The Matt Ross Physiotherapy - About The Clinic

Lockdown Exercises

As of Monday 23rd March 2020, Boris Johnson and his government decided to take the steps to lockdown the United Kingdom in an attempt to reduce the spread of the coronavirus. Part of this advice was to stay indoors and only go outside for a very limited number of reasons.

While these measures are deemed necessary from the scientific evidence, the fact we are now spending more time at home, and in some instances now working from home a lot more, our physical and mental health will be affected. Our daily step count will be significantly reduced and therefore we have to look at alternative measures to maintain our health.

What we know about exercise / activity:

Reduced activity is detrimental for our health and is highlighted in a large number of scientific papers. A study by Reid et al (2018) highlighted that people with greater sitting time had lower percentage of lean muscle mass and they recommend that regular breaks in sedentary time may be beneficial in improving body composition.
Exercise releases endorphins (feel good hormone) which has been proven to improve mood as well as reducing anxiety and depression.

While access to gyms and other leisure facilities is now restricted, we have to be creative in how we can introduce exercise to our daily routine in this difficult times.

I have therefore decided to create this page in an attempt to offer some advice and guidance about how people can keep fit at home. I have devised some generic lower limb, upper limb and lower back exercise programmes based on my experiences as a physiotherapist. I will also signpost to some other resources that you may find useful.

Please share this page amongst friends and loved ones and keep healthy in these times of uncertainty.

Matt Ross Physiotherapy Exercise Sheets

The following exercise sheets have been designed to help provide some basic, home based exercises that will help maintain your health and wellbeing during this time. They have been designed for information purpose only and therefore it is important that prior to undertaking any form of exercise you are aware of the following disclaimer:

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Matt Ross Physiotherapy from any and all claims or causes of action, known or unknown, arising out of these exercises. If you have symptoms that do not settle or become worse then you should seek medical advice.

By downloading these exercises, you acknowledge that you have read, understood and agree with the above.

If you have any questions please feel free to contact me.