We're all doing our best to keep active while staying safe at home during this time. Here are some tips for staying injury-free while keeping fit from Plus500 Brumbies Head Physiotherapist, Simon Rice.
Simon will be conducting an online session with our friends from Elastoplast this Thursday, May 7 discussing shoulder rehab, prehab and taping. Register your interest here.
Starting new exercise
It is important to gradually increase new exercise regimes to let your body adapt. If you are starting to walk or run regularly it is a good idea to start slowly to warm up and then spend time stretching when you body is still warm after the session and let your body cool down.
Common areas that get tight from sitting behind a computer are your hip flexors and the muscles around your lower and upper back. Hold stretches for 30 seconds at a time and try and take deep breaths and relax into it.
Stretching should not be painful to do.It is common to get soreness one or two days after starting a new activity of having a hard session.
This is often called Delayed Onset Muscle Soreness (DOMS) and is usually on both sides of the body in the same muscle groups that worked hard in the previous session. It usually eases over a couple of days with regular movement and stretching.
Any pain that does not improve or worries you should be seen by a Health Care Professional.
More time sitting
With more working from home using make shift work station set ups it is important to continue with regular movement and stretching.
Common areas that can get tight and sore from sitting at a different computer set up are around the base of your neck and upper back. It is important to get up and move around for at least 5 minutes out of every 30 minutes.
Roll your shoulders and stretch the muscles around your upper back and neck before sitting down to work again.
As the Plus500 Brumbies are still maintaining training while they are away from the Club, each player has time built into their schedule to work on specific mobility, strength or flexibility required for their position or based on any previous injuries.
Examples are neck strength for the front row, thoracic mobility for half backs and hamstring and hip flexor strength and flexibility for the back three.