STAY INJURY- FREE
Strengthening your most vulnerable muscles and joints (hips, hamstrings, knees) goes a long way toward remaining healthy. The stronger these areas are, the better able your body will be able to cope with the pounding. Here are some great exercises to do created by Clayton, MO personal trainers. Do these moves three times a week to help stave off injury.
- 1. STANDING LUNGES (works gluteus, quads and hamstrings).
- Stand with feet hip-width apart. a). Lunge forward with left leg, bending both knees at 90 degrees. Keep front knee aligned over left ankle and back knee pointed down toward ground. b). Do 12 to 15 reps, then switch sides.
2. BIRD DOG (works abs and lower back).
Start on all fours, hands under shoulders and knees under hips. a.) Extend right leg back to hip height while lifting left arm forward to shoulder-height, keeping abs tight. b.) Lower and
repeat. Do 12 to 15 reps; switch sides.
3. BRIDGE POSE (Works gluteals and hamstrings).
Lie face up on the floor with arms at the sides, plans down and knees bent with feet flat. a.)
Lift hips until they’re in line with knees. b.) Hold for 1 count, then lower to the floor without
touching down. Do 12 to 15 reps.
4. FOREARM PLANK (works core)
Begin with forearms on the floor under shoulders, legs extended straight out behind you. a.)
Rise up onto elbows and toes, keeping head in line with hips. b.) Hold for 30 to 60 seconds.
For more information on how to stay injury free or for more injury-free exercises, contact Maurie Cofman, C.E.S. personal trainer in St. Louis, Brentwood, and Clayton, MO.