Home Exercise ‘Little Tricks’ : Enhance Lower Limb Strength, Sofa Becomes a Practical ‘Fitness Equipment’

During this special period, the sofa has become almost everyone's closest 'companion,' lying on it to play mobile phones and watch tablets, etc. However, prolonged sitting can easily lead to discomfort in the neck, shoulders, waist and back, so it is recommended to move and activate the body's joints daily, which helps maintain a good mood. Today, we recommend a set of lower limb strength training exercises compiled by the Tianjin Sports University, which can be practiced on the sofa.

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Action One: Shoulder Activation

Sitting on the sofa, keep your waist and back straight, with your torso slightly leaning forward and your arms held horizontally. Then, start a 'half-circle' movement with your hands, moving from both ends to the back of your head, and then return to the initial position. Note that during the movement, maintaining the same level of your hands can effectively stretch the shoulder joint. Coordinating breathing rhythm during the activity can also have a good effect on lung health. Do 5 to 8 times.

Action Two: Hip Stretch

Similarly, sitting on the sofa, place your right leg above your left knee joint, while keeping your back tightened and your torso leaning forward. Then, your right hand starts to press down on the right knee joint to find the maximum stretch, and maintain the action for 8 to 10 seconds. Note that natural breathing during the exercise, do not hold your breath. When the body leans forward, you should feel a significant stretch in the hips. Repeat 2 to 3 times with the left and right legs exchanged.

Action Three: Sofa Squat

Stand naturally with your feet shoulder-width apart. Slowly move your hips backward and bend your knees to squat down, while keeping your arms raised horizontally to the same height as your shoulders. When your hips touch the sofa, your lower limbs start to exert force, and your body rises back to the initial position. Note that throughout the entire action process, your feet position should remain unchanged, and your waist and back should always maintain a straight posture during squatting. Exhale during squatting and inhale when rising. For the first time, you can change the action of raising your arms forward with your hands to support your thighs, which can save some strength. Practice 10 times.