Getting the most out of our long summer days is something we can all enjoy. Properly preparing your body can keep you "in the game" .
Many of us love to hit the courts or trails this time of year with the great weather we experience. One thing we definitely want to avoid is being sidelined by an injury. Training your body to be in challenging environments and in different ranges of motion can help your body to be prepared. As Corrective Exercise Specialists, we also look for muscle imbalances. It is imperative to have your body balanced so you are able to move in full range of motion.
Some of the most common injuries stem from not having your body trained to know how to respond in different planes of motion. Your muscular, nervous, and skeletal system must be in sync to respond in a safe manner. We put our clients in activity specific movements that allow them to learn movement patterns that will ensure better reactions for their favorite activity. There is a process of assessments that you go through to gauge progress.
Here are some examples of exercises that you may do to prepare for activities:
1. Star touches
This can be done with or without weight depending on your goals and fitness level. Stand with plenty of room around you. Lunge foward with one leg and return to standing position. With that same leg, lunge behind you and return. Then, lunge with that same leg to the side and return. Your last move with that leg is to rotate your body to lunge at an angle slightly behind you. Be sure to let your foot that is staying grounded twist with your body.
2. Squat with ball rotation
Stand with feet slightly closer than shoulder length apart. Hold a fit ball out in front of your chest. Squat down and lower the ball to one side. As you raise up, bring the ball across your body. As you stand up, raise the ball as far as you can to the opposite side of where you brought it down. Repeat this motion for 15 repetitions. Then, change sides.
3. Ball walk outs
With the ball on the floor, bring your arms over the ball and touch the floor. Slowly walk your hands out so the ball works down towards your knees. Challenge yourself to see how far your can go, and then walk your hands back to the ball being under your belly. Repeat this 6 to 10 times. Make sure that your lower back does not sag throughout this movement. Keep your abs drawn in to support your spine.
These are examples of things we, as trainers, have our clients do. Along with many stretches and corrective exercises, we make sure to properly advance our clients when it is appropriate for the client's program. Having the right understanding and training will keep you enjoying your favorite activities all year round.
For a free assessment of where your fitness is at, visit Jerod at 24 Hour Fitness, 7720 N. Academy Blvd, 80920, or call me at 719-244-9532.