Exercises to do when sitting down? (I sprained my foot!)

girllovedcupcakes

I sprained my foot ugh. No breaks on the xray but the doc gave me a referral to see a podiatrist in a week or a week in a half. She said if it still hurts this bad they will do a ct scan to see if there is a hairline fracture.

I feel so mad about this whole thing I could cry. I am 30lbs down and don't want to loose all this momentum. My trainer said no cardio for 3 weeks to let my foot fully heal just to make sure I don't mess it up further. For the next two weeks won't do any extra walking and need ideas on what to do. I am planning on upper body weights, crunches on the exercise ball and 2 lower body weight machines I can do. Are there any exercises you can think of that wouldn't further injure my foot?

After two weeks I will be on vacation in Chicago so the no walking is completely out of the question.

workshy000

I found these online somewhere and made a copy for the inevitable injury/down times:

Seated leg raises: you can complete these either sitting in a chair with your leg out in front, or sitting on the ground with both legs out in front. Squeezing through your thigh muscle (your quad), raise one foot up off the ground, with a straight leg, hold in that position for 1 second and lower back down. Repeat on the same leg x15 and then swap legs. Try to sit up tall and keep your back straight throughout. Rest and then complete x15 on each leg another x2 times (x3 sets in total).

Seated knee squeeze: you need a ball or a very plump cushion for this one. While seated in a chair, hold the ball or cushion between your knees. You are going to squeeze and release the ball x20 times, without letting the ball drop. This will activate your inner and outer thigh muscles as well as your glutes (bum muscles). Rest and then repeat another x2 sets of x20 (x3 sets in total).

Seated twist: you can start off using a ball for this and then progress the exercise by using something a little heavier each time – try a filled water bottle to start with, then x2 filled water bottles (one in each hand). While seated in a chair, hold the ball in both hands and extend your arms so the ball is out in front of you. Keeping your hips facing forward, move both arms as far as you can to your right and feel a twist through your core. Bring the ball back to the centre and then twist to your left. Complete this x15 to each side and then rest. Repeat another x2 sets (x3 sets in total).

Seated front raise: start off in the same position as the seated twist above. With your arms out on front, lift the ball up and above your head (rather than side to side), then lower it back down to the starting position. Repeat x15 times, rest then repeat another x2 sets (x3 sets in total). Again, you can progress the weight once you are confident with the exercise.

Seated tricep extension: hold the ball in both hands with straight arms over above your head. Bend at the elbows and lower the ball behind your head (while keeping your body tall and straight), squeeze through the back of your arms to bring the ball back to the starting position. Repeat x15 times, rest then repeat another x2 sets (x3 sets in total).