Do This to Decrease your Risk Of Injury

Do This to Decrease your Risk Of Injury

Do This to Decrease your Risk Of Injury

A quick warm up before your workout is important to increase body temperature to reduce injury to your muscles and connective tissue. It also helps your heart and blood vessels adjust to the increased demands for blood and oxygen. If you are looking for a few ideas, I’ve got a few suggestions.You could do all of the exercises below as a warm up or pick and choose which ones work for you.

Standing Knee to Chest Stretchstanding knee pullThis exercise mimics the top of a running stride as you bring your knee toward your chest before striking the foot toward the ground. You can alternate each leg while stationary or do it while walking forward. Focus on bringing the knee cap into the chest by hugging your shin while stepping onto your toes with your opposite foot, which will give you more leverage.

 

SquatsSquats

Stand as tall as you can with your feet spread shoulder-width apart. (A) Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position

 

High Kicks high kicks

 

If starting with your right leg, extend your left arm straight out. Kick your leg up while keeping your leg and hand straight so that your toes hit your palm. Try to progressively kick higher, but complete this exercise while staying under control.

Hip Stretch with Twisthip stretch with twist

Start in the push up position and bring your right foot up to your right hand while keeping your hips down and lower back flat. Take your left hand, twist to your left while extending your arm and reaching toward the sky. Come back to the starting pushup position and repeat on the other side. A possible substitution for this exercise would be a side lunge to help work on your lateral movement.

High Knee JogsHigh knees

Stand in place and jog or march bringing your knees as high up as you can.

Oblique Knee Pullsstanding knee tucksStart standing, feet hip width apart. Step your right foot back on a diagonal and reach your arms up and to the left. Tighten the core and use your lowest abdominal muscles to drive your right knee into your chest as you pull down with the arms. Repeat for 30 seconds on one side, and then switch and do 30 seconds on the other side. Take it to the next level by adding a hop and seeing how fast you can go while maintaining good form and stability.

 

Live Well.

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