Exercises to Prevent Injury
Although our practice deals with the aftermath of sports injuries, we still would prefer if you stayed healthy rather than come see us. To that end, there are some exercises you can include in your workouts with prevention in mind.
One of best things you can do for your back is maintaining proper form throughout the day. Paying attention to how you carry yourself will not just keep your back in proper position, but can actually strengthen the core muscles that hold it. Try keeping your stomach slightly pulled in, shoulders rolled back and chest out. To help you get into this correct posture position, try this mini stretch exercise every morning, or whenever you need a posture check:
- The Posture Check Stretch: Start by stretching your arms over your head and slightly back. Reach behind you, stretching your core as well. Bring your arms down and roll your shoulders forward three times, then backward three times. Now do three neck rolls in each direction, then stretch your neck slightly back by keeping your face facing the ceiling for 10 seconds. Then, relax into a natural posture.
There are also some exercises you can include during your workouts to keep your back strong:
- Dead lifts
- Abdominal crunches
The key to keeping your knees healthy is strengthening the muscles around them.
Stand in a squat position, feet shoulder width apart, legs bent halfway to ground. Lower enough so your bottom almost touches the back of your feet (or does) then rise back up to the halfway squat.
Step into a front-lunge position, but instead of rising up and back to your starting position, step your other leg forward into another lunge, as if walking. Repeat, alternating legs.
Stand with feet hip-width apart. Bend down into a squat, then with as much force as you can, jump up in the air from squat position. Land back down into squat and repeat.
Your shoulders support your neck and help in keeping great posture, too. But they are also susceptible to injury, especially the rotator cuffs that allow you to move your arms freely. Improving these muscles will help your shoulders and upper back as well. Try these exercises:
Standing with feet hip width apart, a weight in each hand, lift the weights into a halfway biceps curl. Keeping the weight there, rotate the weights and lower arms out to the sides. Bring the weights back, and repeat.
Get into a plank position on palms of hands. Carefully bend one arm and lower it so you are on your forearm, then repeat with the other arm so that you are supporting yourself with your toes and forearms. Rise back up onto your palms one arm at a time. Repeat.
This is a regular pushup with your arms in a different position. Get into a push-up position, and then put your hands together so your thumbs forefingers touch and form a diamond. Lower down and push up. Repeat.