Summer Exercises: Backpack Strength Training

By Jen Norman RMT, B.Kin, CSCS

Due to Covid 19, gyms and fitness classes have been shut down for the time being in Canada. This has forced many of us to make do with whatever pieces of equipment we have at home or in some cases no exercise at all.

Strength training is extremely beneficial for a number of reasons, including but not limited to; decreased risk of injury, decreased risk of falling, decreases onset of osteoporosis, improves quality of life, improves metabolism and many more.
For those of you who have not been able to maintain a strength training regime at home, here is a full body workout utilizing just a backpack and any heavy objects you chose to fill it with.

Make sure your backpack can withstand the load of the weight you place within it and the straps are tighten to your shoulders. Example of items to fill back pack with: books, soup cans, water jugs, detergent jug, sand (still in plastic bag)

Perform each exercise for 10-12 repetitions, 3 sets and rest for 1 minute between exercises.

Ensure that before exercising you have warmed up for 5-10 minutes with light mobility and cardio. If you dizzy, nauseous or pain due to injury/ over exertion, STOP the exercise.

Exercise 1: Squat

Cues: Feet shoulder width apart, chest up, knees in line with middle toe, imagine you are sitting in a child sized chair.

Exercise 2: Good Morning

Cues: Shoulders down and back, head in line with spine, chin tucked in, feet shoulder width apart and send your butt to the back wall.

Exercise 3: Bench Glute Bridge

Cues: Tuck your ribs in (imagine being punched in the stomach,) squeeze your glutes, neck neutral.

Exercise 4: Push Up

Cues: Hands under shoulder, straight line from head to toes, shoulder down and back, chest to ground first.

Exercise 5: Bent Over Row

Cues: Back flat, shoulders down and back, head in line with spine, squeeze shoulder blades together at the top.

NOTE: If you are feeling extra stiff try taking a warm epsom salts bath or shower to warm up your muscles prior to these exercises. Move in and out of each exercise carefully. All exercises should be PAIN FREE. If you feel pain during any of these exercises please STOP performing the exercise.

Hopefully these exercises will help relieve any tension you might be feeling in your body this Summer. Please feel free to contact me at Therapy Lounge if you have any questions about these exercises, or if you would like to book a treatment.

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