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Take charge of your Wellness

TAKE CHARGE OF YOUR WELLNESS

Cendrine Browne, cross-country skiing Olympian an Formica Ambassador suggest you some exercises to do when you work from home!  
My name is Cendrine Browne, and I'm a cross-country skiing Olympian. I’m also a Formica Ambassador! During these COVID times, all of us are stuck behind a computer more than we’d like, including me. What's more, we're not always sitting properly while we’re there. Some of us are also working from home, making it difficult to really clock off. That's why today I wanted to suggest some exercises to do together.
 

With snow starting to pile up on the ground, I’ve decided to use this month's article to give you exercise ideas to get ready for your favorite winter activities. To avoid body aches and prevent injuries, it is always best to warm up before we start enjoying our favorite sports. So here's a little exercise routine that doesn't require any equipment and will help you get ready for many winter sports. I use these exercises myself during my cross-country skiing training, and they are ideal to prepare for other sports such as alpine skiing, snowshoeing, ice skating, etc.!

1- The side lunge:
Strengthens buttocks, quadriceps and adductors

Stand with your back straight. Hands on the hips, take a step to the side with your right foot while flexing your right knee. Keep your hips facing forward and stay centered during the motion. Keep this position for a few seconds and then bring the leg back to the center. Repeat the motion with the left leg. Complete 10 lunges per leg.

 

2- Squats:
Strengthens glutes and quadriceps

Stand with feet shoulder-width apart. Place your hands together at eye level. Bend your knees using your abdominal muscles, then raise up again using your glutes. Your knees should never lean beyond your feet during the descent. Keep your back straight. Complete 15 squats. 
3- Side plank:
Strengthens stabilizers, abdominal belt and shoulders

On the floor, get into plank position. Lift the left and and place your weight on your right forearm to turn sideways.   Place your feet one on top of the other or cross them for stability. Keep your gaze upward, looking at the horizon, and your hips straight. Hold this position for 45 seconds. Change sides. 
 
4- Downward dog:
Strengthens stabilizers, abdominals and shoulders

On the floor, get into plank position. Push your buttocks towards the ceiling to form a triangle with your body. Hold the position for 2 seconds. Come back to plank. Repeat 15 times.
 
5- Half-bridge
Strengthens stabilizers and glutes

Lie on your back. Bring your feet under your buttocks. Raise your pelvis as high as possible using your glutes. Place your arms on the side of your body (easy) or cross them on your chest (difficult). Hold this position for 45 seconds. Careful! The pelvis will tend to drop, so make sure to keep it high and forming a nice diagonal line from your shoulders to your knees, without putting pressure on your lower back.
 
Still full of energy? Try doing the exercise series a second time! 
Good warm up!
 

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