Worried about muscle loss after isolation or surgery? 3 indoor training exercises to strengthen your muscles

Are you worried about losing muscle strength after surgery or during home quarantine due to the coronavirus? Physical therapists share 3 indoor training exercises to strengthen your muscles!

A 70-year-old woman fractured her left femur after falling at home. After the operation, she experienced muscle loss and degeneration due to slow movements and lack of mobility.

A 70-year-old woman fractured her left femur after falling at home. After the operation, she experienced muscle loss and degeneration due to slow movements and lack of mobility. Professional physiotherapist Sun Weijie reminded that in order to avoid the gradual decline in muscle quality and quantity, you can do three types of muscle strength training exercises at home. People who need to be quarantined can do it themselves indoors to enhance skeletal muscle strength through muscle-building habits.

Sun Weijie, a physical therapist at the Vitality Healthcare System's Lohas Clinic, pointed out that in addition to the woman's lack of activity after the operation, she was also very thin and malnourished, had a history of chronic diseases and had to take long-term medications, all of which would have caused muscle loss. If ignored, it may cause a gradual decline in muscle quality and quantity, increase the risk of further falls and fractures, and in severe cases lead to problems such as bedriddenness and disability, so you must be careful.

Improve muscle loss, take more protein, vitamin D and C

To improve muscle loss, physical therapist Sun Weijie recommends improving nutritional intake and consuming more protein, vitamin D and C. Because most people also have osteoporosis problems, you may consider supplementing with more calcium. Develop the habit of exercising to nourish your muscles, enhance skeletal muscle strength, promote activity and body function, and maintain a good quality of life.

In addition, physical therapist Sun Weijie demonstrated three training exercises to restore muscle strength, 2-3 times a day.

3 indoor training exercises to strengthen your muscles

The first form [single-leg straight hip lift exercise]

Lie flat on your back, bend your knees, lift your hips, stretch one foot upward and place the other foot on the floor, then cross and repeat. To train the back and leg muscles. 5 times each time.

The first exercise is [single-leg straightening and hip lifting exercise]. (Photo courtesy of Vitality Healthcare System)

The second form: Step-up and trunk rotation exercise

Stand with your hands raised forward, bend your knee on one side and step onto the stairs. Rotate your hands and torso toward the side of your foot that is on the stairs. Repeat this process crosswise. To train the strength of the legs and arms, and to train balance. 10 times each time.

The second exercise is [step-up and trunk rotation exercise]. (Photo courtesy of Vitality Healthcare System)

The third form: Superman Exercise

Stand with your arms stretched upwards while standing on tiptoes and doing pull-ups. Place your hands down, bend your knees and squat slightly, and place your hands behind you. Can train the strength of legs and hands. 10 times each time.

The third move: [Superman Exercise]. (Photo courtesy of Vitality Healthcare System)