Sometimes a mental block is even more difficult that a physical injury. Many patients and athletes experience a setback even after their injuries have healed.
That's why being active and positive during the recovery process is of utmost importance.
At Mend Mobility we picked 15 exercises that you can do without putting any weight on your feet.
If you're an active person you could do all 15 in one workout session.
Or you could just pick 5-6 exercises to keep the heart-rate up and muscles engaged.
You won't need exercise equipment for these exercises apart from a pair of light dumbbells.
Download the PDF booklet of all exercises here.
1. Upper Body Shadow Boxing
Recommended Duration: 3 sets of 1 minute
Exercise: Sit or stand (if able to do so without putting weight on the foot) and perform punching movements in the air, including jabs, crosses, hooks, and uppercuts.
2. Seated Bicep Curls
Recommended Duration: 3 sets of 10 reps
Exercise: Sit in a chair with dumbbells, curl hands towards shoulders, then lower back down.
3.
Tricep Dips
Recommended Duration: 3 sets of 10 reps
Exercise: Use a chair edge, slide off and lower yourself by bending elbows, then press up. Keep the weight of your body on the un-injured leg.
4. Seated Russian Twists
Recommended Duration: 3 sets of 10 reps
Exercise: Sit with feet off the floor, twist torso side to side. If tolerable you can hold a weight next to your chest like a bumper plate, a dumbell, or even a jug of water.
5.
Tabletop Crunches
Recommended Duration: 3 sets of 10 reps
Exercise: Lie on your back, knees bent, feet flat, lift your shoulders off the ground then lower.
6.
Bicycle Crunches
Recommended Duration: 3 sets of 10 reps
Exercise: Lie on your back, hands behind head, bring knees in towards chest and lift shoulder blades off the ground, alternating sides.
7. Hollow Hold
Recommended Duration: 3 sets of 20-30 seconds
Exercise: Lie on back, extend arms and legs, lift shoulders and legs off the ground, hold position.
8. Seated Leg Extensions
Recommended Duration: 3 sets of 10 reps
Exercise: Sit in a chair, extend one leg at a time straight out, then lower it back down.
9. Dead Bugs
Recommended Duration: 3 sets of 10 reps
Exercise: Lie on your back, arms and legs up, extend opposite arm and leg, return to center, switch sides.
10. Dumbbell Front Raises
Recommended Duration: 3 sets of 10 reps
Exercise: Seated or standing (if able), lift dumbbells straight in front of you to shoulder height, lower back down.
11. Overhead Tricep Extensions
Recommended Duration: 3 sets of 10 reps
Exercise: Seated, hold a dumbbell with both hands behind your head, extend arms to lift it overhead, then lower.
12. Seated Cycling
Recommended Duration: 15-20 mins (or as tolerated)
Exercise: Mimic cycling motion with legs while seated, can use a mini exercise bike or mimic the motion in the air.
13. Seated Shoulder Press
Recommended Duration: 3 sets of 10 reps
Exercise: Sit with dumbbells at shoulder height, press them upwards until arms are extended, lower and repeat.
14. Lying Leg Raises
Recommended Duration: 3 sets of 10 - 15 reps
Exercise: Lie on your back, legs straight, lift legs to a 90-degree angle, then slowly lower them back down without touching the floor.
15. Lying Superman
Recommended Duration: 3 sets of 10-15 reps
Exercise: Lie on your stomach, extend arms in front of you, lift arms and legs off the ground simultaneously, hold, then lower.
Disclaimer: You should talk to your physician if these exercises are safe for you. Mend Mobility does not take responsibility for any mishaps or injuries if you decide to engage in these exercises.