The lockdown movement plan - Fabio Bonanno

The lockdown movement plan

As lockdown 3 continues and we move into more unknowns, I had to come up with the lockdown movement plan.

A lot of people are starting to lose it being stuck at home.

Physically and mentally, people are on the edge.

Stuck at a desk working from home and having a hard time separating work, home, family, a social life and workouts

The lockdown problem

Everything happens in one place.

One thing that most people need is to move more.

Aside from doing the basics like getting out for a walk and getting fresh air, there’s a few things you can do.

When you sit down all day, a lot of things happen.

You are hunched over at a desk, your breathing isn’t as natural as it should be.

You probably don’t breathe properly if you stressed too so this is the starting point.

You’ll be amazed at how your energy changes just by focusing on your breath for 1-3 minutes.

Stop now

As you read this I want you to stop.

Sit up straight or even better, stand up and move a little. Wriggle your body and free yourself up.

Take a big deep breath into your belly.

If you can, breath in through your nose.

This activates the rest and relax part of your nervous system which means it lowers stress.

That inhale should be as big and as long as possible, 4-6 seconds.

Think about blowing up a big balloon in your stomach.

Hold it at the top for 1-3 seconds then exhale slowly for 6-8 seconds if you can and repeat for 1-3 minutes.

That will just separate you from the stresses of a manic day.

Think of this as a check in with yourself and a reset from all the madness of the day.

Then you want to work on reversing all the bad stuff that happens when you are hunched over at a desk.

The main areas are the back of the legs, the hips and the spine.

The plan

Here are my top stretches and movements to get you moving again.

Perform them in order, 1-3 times through.

1 – Cat cow x 5-10 each way

2 – Standing Jefferson curl x 1-3 reps

3 – Active hip stretch x 30-60s each leg

If you do this every 1-2 hours, it will help you feel that little bit more energised throughout the day.

Another point to note is that being stuck inside all day isn’t great for your physical and mental health.

That is obvious.

There might be a little bit of fear about going outside but if you can do so safely then I highly recommend you do.

Even though it’s not summer, sun exposure is key to help keep a healthy immune system as well as helping you regulate your body clock.

Aritifical light in the house all day isn’t healthy.

Try and get out as early as possible when it’s light to take advantage of this.

Fresh air is also anti viral and great for your lungs.

If you really want to get the most out of these little stretches then do them outside and you will feel even better.

Once you start feeling free again, you can think about working out.

Just start small and build yourself up.

If you have any questions about the anything in this blog then message me on my Instagram @fabiobonanno or contact me on my website

Lastly, if you want something a bit more involved then you can check this mobility movement too.

About the Author fabiobonanno

Fabio is a health and wellness coach that changes business mens life without sacrificing the things they love.

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