Daily Home Strength Program for Hyperthyroidism

(Perform once daily, total time ≤ 1 hour)

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Warm-up (3–5 min)

March in place with gentle arm swings. Breathe deeply.

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Main Circuit (Perform 1 round, 8–12 reps each)

1. Wall Push-Ups

– Stand facing wall, arms at shoulder height.
– Lower chest to wall, push back.
– 8–12 reps

1. Chair Squats

– Hover just above chair, stand tall.
– 8–12 reps

1. Glute Bridges

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– Lie on back, lift hips, squeeze glutes.
– 8–12 reps

1. Marching Knee Lifts (Slow & Steady)

– Lift knee, clap under thigh, lower slowly.
– 8–12 lifts per side

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Cool-down (2–3 min)

• Neck & Posture Isometrics
• Press palm into forehead → sides → back of head.
• Hold 5 sec each, 3 reps per direction.

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Total time: 12–15 minutes (well under 1 hour)
Frequency: Once daily
Pace: Slow, controlled, breathe throughout
Listen to your body: Stop if dizzy or heart races.

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By Fadaka Louis,
Strength and Conditioning Coach, Karate/Tai-Chi/Taekwondo Instructor