Well my gym here in Stockholm, SATS, which has locations in many of the Nordic countries, closed their doors a few days ago for at least two weeks due to the spread of the coronavirus.
I was bummed out because I had just got the hang of a new workout routine, but I definitely understand the circumstances!
I took over a month off of all exercise (including walking) because I have been experiencing a severe amount of nerve pain in my brachial plexus nerves, which run from the neck, through the shoulder, arms, hands and fingers. I am forced to take at least one semester off of university because of the pain. There is no clear diagnosis or a way to manage the pain effectively.
Eventually, I decided enough is enough, I’m in a lot of pain and it hurts to do just about everything except sleep, but I started to go to the gym again two weeks ago to train lower body with isolation exercises. However, I cannot use my upperbody at all, not even to grip things or pick things up. I also can’t do any ab exercises because it hurts my chest and neck. Walking can irritate it if I swing my arms too much but I found that I can do the stair master for cardio.
I found the following exercises work for me: inverted leg press, sitting leg curl, leg extension, sissy squats, adduction and abduction using the machine, single leg stands, step ups body weight. Occasionally, I can do the following exercises too, but they can sometimes irritate my problem area: jumping Bulgarian split squats body weight, banded bridges, banded hip thrust, banded single leg lift, banded donkey kick, and banded laying glute kick.
Many of the accessory exercises I can do at home with a mini band so that is good.
I also bought some new long loop bands to do split squats with the band under one foot and around my waist. I can also do laying leg curls with the band around my ankles and the other end secured onto something sturdy.
I’ve been super bummed out about the fact that I can’t ride my road bike indoors due to the pain. I cannot lean forward and put any pressure on my hands, which is required to ride a road bike. I decided on the day that the gym closed to find a way to use my road bike on the indoor training sitting up straight so that I use mostly my core muscles instead of my arms and shoulders. I bought an attachment for the handlebars, which is supposed to be for triathlons. It is for letting your elbows rest while you lean forward. However, I figured I could attach it backwards and upwards so that I can use it as a stabilizer for my hands while sitting upright while I cycle. I also ordered a new cadence sensor and speed sensor so that I can sync to my Garmin app and watch, as well as a virtual training app. My sensor right now is quite old and not “smart” so I have to type my workouts into the Garmin app manually, which is a inconvenient especially now because it hurts to use my phone and type on the computer.
I have also been going on long walks again but keeping my hands in my pockets.
How has your training been affected by Covid-19?
Are you seeing this as a time to take a break and rest or are you adapting your goals? 🏃🏽♀️💪🏼