• FOOD & RECIPES
  • HEALTH & BEAUTY
  • LIFE
  • HOME DESIGN
  • GARDENING
  • DIY
  • FOOD & RECIPES
    • Keto Diet Recipes
    • Breakfast & Brunch
    • Soups & Salads
    • Dinner
    • Dessert Recipes
  • HEALTHY LIVING
    • Diet & Weight Loss
    • Fitness
    • Healthy Tips
    • Beauty Tips
  • LIFE
    • Relationships
    • Parenting
  • HOME DESIGN
    • Architecture Ideas
    • Interior Design
  • GARDENING
    • Vegetables & Herbs
    • Ornamental Plants
    • Gardening Tips
  • PETS
  • TRAVEL
  • DIY
    • Diy Ideas
18
Apr

Home / Healthy Living / Fitness / 5 Injury Prevention Exercises

5 Injury Prevention Exercises

By recommended tips
/ tags exercises, fitness, injury, prevention
0 Comments

Strengthen your muscles and stave off injury with these five easy pain-prevention moves. A wrenched neck can be a huge pain in the you-know-what. To stave off aches in vulnerable areas, such as your neck, knees, and back, you need to strengthen the muscles surrounding them, says Gaelyn Rogers, a physical therapist with ShiftPT, an integrative-health facility in New York City.

Doing so will stabilize your joints so you’re less likely to injure them while performing simple tasks, like lifting a bag of groceries. To protect yourself, try the following routine, created by Rogers, three times through, three times a week. You’ll need a resistance tube, a 5- to 10-pound dumbbell, a stair or a step, and a yoga mat for cushioning.


Move 1: Shoulder Rotations

5 Injury Prevention Exercises

For the Shoulders and Neck

(A) Standing with feet together, hold the resistance tube in front of you, with your palms up and your elbows bent at a 90-degree angle by your sides. Lengthen your back and tuck in your chin slightly.

(B) Keeping your elbows by your sides, rotate your forearms outward to stretch the tube, drawing your shoulder blades together. Release. Repeat 10 to 20 times.


Move 2: Half-Kneel With Chop

5 Injury Prevention Exercises

For the Back, Shoulders, and Knees

(A) Close one end of the resistance tube in a door. With your left side next to the door, kneel onto your right knee and bend your left knee at a 90-degree angle. Grasp the tube above your left shoulder with both hands.

(B) Keeping your arms straight, pull the tube down and across your body to your right thigh. Return to the starting position. Do 20 on each side.


Move 3: Step-up With Overhead Press

5 Injury Prevention Exercises

For Ankles, Knees, and Shoulders

(A) Holding the dumbbell in your right hand, place your left foot on a 4- to 12-inch step or stair. Bend your elbow and bring the weight to shoulder height.

(B) Step up with your left leg and bring your right knee to hip height so that your thigh is parallel to the floor. At the same time, press the weight overhead and balance for 10 seconds. Repeat five times; switch sides.


Move 4: Bird Dog

5 Injury Prevention Exercises

For the Neck and Back

(A) Begin on all fours, with your hands beneath your shoulders and your knees under your hips. Contract your abdominals.

(B) With a neutral spine (avoid arching your back or moving your hips), extend your right arm straight ahead and your left leg back. Hold for 10 seconds.

(C) Bend your knee and elbow as you bring both beneath your body to touch. Return to the extended position. Repeat five times; switch sides.


Move 5: Dying Bug

5 Injury Prevention Exercises

For the Back

(A) Lie on your back with your knees bent and feet on the floor. Curl your hands into fists and extend your arms upward.

(B) Tighten your abs and lift your legs so that your knees are over your hips and bent at a 90-degree angle.

(C) Keeping your core engaged, lower your right heel to the floor as you bring your right fist to your left knee. Return to the starting position; switch sides. This is one repetition. Repeat 20 times.

5 Injury Prevention Exercises


Source: Real Simple, Image Credit: Unsplash

Get more stuff like this

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

The form collects name and email so that we can add you to our newsletter list for project updates. Checkout our privacy policy for the full story on how we protect and manage your submitted data!

Subscribe
Notify of
guest

guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

0 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments

Categories

WHO WE ARE
Recommended Tips is a positive and empowering community for everyone who want to love, grow and share! We are offering to our readers insightful and inspiring looks at real life issues, beauty, style, people, technology, travel, careers, health, fitness and so much more. At Recommended Tips we believe in designing our lives and pursuing our dreams!
LATEST COMMENTS
  • Making again today! I forgot how easy they were. The recipe sou
    Charlene
  • Very good and filling! I used cookie scoop and got 10 - 1 ounce
    NancyBanana
  • Made this tonight with a few modifications of adding cavenders se
    Darlena
POPULAR ARTICLES
  • Fluffy Keto Pancakes 393 people like this
  • Keto Key Lime Bars 375 people like this
  • Best Keto Chocolate Cake 310 people like this
  • Keto No Bake Cookies 243 people like this
OUR PAGES
  • About Us
  • Contact Us
  • Disclosure Policy
  • DMCA Copyright Policy
  • Medical Disclaimer
  • Privacy Policy & Legal Disclaimer
  • Terms of Use
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
wpDiscuz
0
0
Would love your thoughts, please comment.x
()
x
| Reply