Getting Self-Care in for ‘FREE’
Free - We all like free! So how do you get your self-care in for free?
We all live busy lives and sometimes making the time for your healthcare appointments can be challenging enough, and then when you get there you get given a list of exercises you should be doing but when the heck are you going to do them? You work a full time job! You have kids! The dog pooped on the rug again, I know, I know - so let’s get it in for free.
Okay… so how do we do it?
There are things you do every day that you have to do, take a shower, get dressed, pick the kids up from school and there are things you have to do to help with your pain management and mobility - so why not do them together. You have your list of prescribed exercises and no one knows your life better than YOU! Time to be a detective and find out where you can get those exercises for free!
Here are some examples of exercises I get in for free (nearly) every day and cost me ZERO dollars and almost no extra time:
‘Brushing my teeth’ Hip Flexor March:
While I brush my teeth in the morning, I transform it into a hip flexor march. It's just 2 minutes – I’m already standing there, aren't I? Lifting a leg above 90 degrees for a minute each side, tell me that's not hard.
Photo Reference: www.hep2go.com. (n.d.). HEP2go - Build a HEP < Home Exercise Program> For Free. [online] Available at: https://www.hep2go.com/exercise_editor.php?exId=7002&userRef= [Accessed 7 Aug. 2023].
‘Putting on my pants’ Shoulder Mobility:
Pants are a necessity, and they've got a dual role here. When I slip them on, I use the moment to work on my shoulder mobility. No need for any fancy equipment; I use the pants I'm about to wear. Ten reps in the morning and another ten before tossing my pants in the wash – simple yet effective. You may have seen the below exercise before, I simply swap the bar for pants.
Photo Reference: Shoshin Movement Studio. (n.d.). Bang For Buck – Shoulder Mobility. [online] Available at: https://www.shmv.com.au/articles/shoulder-mobility [Accessed 7 Aug. 2023].
‘Couch Time’ Self Care:
Picture this - under my coffee table sits a basket stocked with self-care essentials like massage balls, foam rollers, and a flex bar. These tools are just a reach away, making self-care a no-brainer. So, when I settle down to binge-watch another episode of 'Supernatural,' why not treat my glutes to a massage ball workout?
TIP: When implementing your free self care routine use sticky notes in the locations that you will be doing your exercises to remind you until it becomes part of your routine.
There you have it – my secret to free exercise! You'll be amazed at how smoothly these can slip into your daily life and become second nature. But remember, always consult a healthcare expert to determine the exercises that best suit you. What I've shared are only examples of some of what I weave into my daily routine.
Visit CMH. Let's discuss integrating free exercises!
Lisa
CMH - Myotherapist
