How To Keep Moving This Lockdown

Over the next few weeks, as many of us adjust to staying indoors, we must continue moving throughout the day.

As we already know, physical activity is great for our body and has a positive impact on our health and mental wellbeing overall. It helps to lower anxiety, stress and increases our energy levels that overall can help lift our moods.

During these uncertain times, it is essential that we take care of our physical and mental health. That’s why we’ve listed some ways to keep you moving this lockdown.

Move Every 30 Minutes

Often, we don’t realise how much movement we do daily while working, from walking to the car or station, leaving to get lunch, or walking into the meeting room. Our bodies constantly move throughout the day. When working from home, we often stay in the same spot most of the day and become more at risk of stiffness, back pain and muscle aches.

To stay in an active routine and avoid the risk of injury, try getting up and moving your body for at least 1 min every 30 minutes. Whether you’re getting up to get a drink of water, cleaning part of the house or go and checking the mail, these small bursts of energy will greatly reduce your chances of body stiffness and injury from staying put all day!


Stretching is incredibly important for our bodies. While we can’t visit our favourite gyms or sporting clubs, it is crucial that we keep our muscles moving. Stretching allows for more blood to flow into our muscles, improves our range of motion and can release unwanted tension build-up.

Often, sitting for extended periods has the potential to greatly impact your hip flexors and back. Stretching the body using a foam roller is an incredible tool that works on loosening the muscle tissue and tension surrounding it. Another useful tool such as resistance bands can assist in keeping your body active.

They are incredibly versatile as they can be used for warming up, as well as working out and stretching all of the body. Performing daily stretches with a foam roller or resistance band can significantly improve posture, flexibility, muscle soreness, reduce stiffness and decrease the chance of injury. Grab your own foam roller and resistance band today from the Progressive online store!


Walking is one of the most beneficial physical activities out there. It helps improve circulation, strengthens your muscles and improves sleep. With outdoor exercise being limited during this lockdown, walking is a great way to get outside, feel the fresh air and keep your body moving. Walking is also more enjoyable when you do it with someone, so grab the family or meet up with a friend and head out to go for a walk in your local area.

Here at Progressive Sports & Spinal Physiotherapy, we not only care about your physical health but your overall wellbeing. If you’re starting to experience pain or muscle aches, don’t wait! Contact the practice today on (02)47217798, email or book your appointment online here.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.