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How to stay fit in your home
Around the Academy:

Roberto Carlos
Roberto Carlos: The best thighs in the business

You don't need to leave the house to stay fit.

With a bit of thought everyday tasks can keep you in trim. Even watching the telly!

Here's our top five tips to stay fit in your own gaff.


1. Towelling off

Jennifer Capriati
Jenny towels off

Drying off after a hot shower is a great time to do some simple shoulder stretches. Holding the towel, place one hand behind your back and the other above your head as if you are drying your back.

With the top arm, pull upwards so your bottom arm ends up between your shoulder blades. Hold for 10-15 seconds and then change over.


2. Stretching mmmm

Homer Simpson
Stretching - D'oh

You don't have to be a complete Homer while you're watching the telly. Sit yourself on the floor as if you were going to cross your legs but put the bottom of your feet together.

Then slowly push both knees towards the floor for a good stretch in your groin muscles. Hold this for 10-15 seconds and repeat.

By the end of The Simpsons you'll feel great!


3. Washing down

If you're a bit lanky and have to stoop down to do the dishes you probably know it isn't doing your back any good. Simply stand with your legs wider apart to lower your body and arms.

This position keeps your back straighter. Unfortunately it won't save you from washing up!


4. The witch workout

Tiger Woods
A golf club's fine Tiger!

Here's a simple golf exercise that can be done without your clubs. Take a broom and place it on your shoulders with your hands resting on it. Then with your feet slightly apart, rotate 10-15 times from side to side, keeping your hips facing forwards.

Then lean forward 45 degrees, keeping your back straight and do the same. Lastly, lean over further towards the floor, still keeping your back straight. Hold this position for 10-15 seconds for a hamstring stretch. Then repeat the routine again.


5. Step to it

Roberto Carlos
Bosh! Get thighs like Roberto

Forget the gym. If you want leg muscles like Roberto Carlos then all you need are some stairs. Simply do 10 step-ups on each leg once daily to work the quadriceps muscles.

After three weeks you should start to notice a difference so now try step-downs as well which work the muscles a little bit harder.

Use the arm rail it to support yourself if there is one.





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:: Nottinghamshire CCC
:: The Chartered Society of Physiotherapy

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