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Jayanna
Student
Moyock, North Carolina
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What are good exercises to prevent injuries?
Based off of a athletic trainers answer
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2 answers
Lashun Watkins
Analyst
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Margate, Florida
Updated
Lashun’s Answer
Stretch a lot to warm yourself up before any exercising. It helps to get the blood flowing and loosens you up as well.
Iryna Tam
Writer, copywriter
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Hagerstown, Maryland
Updated
Iryna’s Answer
Hello!
Injury prevention exercises typically focus on strengthening, flexibility, balance, and stability. Here are some effective exercises that can help reduce the risk of injuries:
1. Strengthening Exercises
a. Squats
Target Muscles: Glutes, quadriceps, hamstrings.
How to: Stand with feet shoulder-width apart, lower your body by bending your knees while keeping your back straight. Return to standing.
b. Lunges
Target Muscles: Glutes, quadriceps, hamstrings.
How to: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
c. Planks
Target Muscles: Core, shoulders, glutes.
How to: Lie face down, then lift your body on your forearms and toes, keeping your body straight. Hold this position.
2. Flexibility and Mobility Exercises
a. Hamstring Stretch
How to: Sit on the ground, extend one leg, and reach towards your toes while keeping the other leg bent. Hold for 15-30 seconds on each side.
b. Hip Flexor Stretch
How to: Kneel on one knee, push your hips forward while keeping your back straight. Hold for 15-30 seconds on each side.
c. Shoulder Stretch
How to: Bring one arm across your body and use your other arm to pull it closer. Hold for 15-30 seconds on each side.
3. Balance and Stability Exercises
a. Single-Leg Stand
How to: Stand on one leg for 30 seconds, keeping your balance. Switch to the other leg. For added challenge, close your eyes or stand on an unstable surface.
b. Balance Board Exercises
How to: Use a balance board to enhance stability and core strength. Stand on the board and try to maintain balance in various positions.
4. Dynamic Warm-Up Exercises
a. Leg Swings
How to: Stand on one leg and swing the other leg forward and backward, then side to side. Perform 10-15 swings in each direction.
b. Arm Circles
How to: Extend your arms to the sides and make small circles, gradually increasing the size. Perform for 20-30 seconds.
c. High Knees
How to: Jog in place while lifting your knees as high as possible. Perform for 30 seconds as a dynamic warm-up.
5. Core Strengthening Exercises
a. Russian Twists
Target Muscles: Core, obliques.
How to: Sit on the ground with your knees bent. Lean back slightly, hold a weight or medicine ball, and twist your torso side to side.
b. Bird Dogs
Target Muscles: Core, lower back.
How to: On all fours, extend one arm and the opposite leg simultaneously. Hold for a moment and switch sides.
Conclusion
Incorporating these exercises into your routine can help improve strength, flexibility, stability, and balance, significantly reducing the risk of injuries. Always consider consulting with a fitness professional or physical therapist to create a personalized injury prevention program that addresses your specific needs and activities.
Injury prevention exercises typically focus on strengthening, flexibility, balance, and stability. Here are some effective exercises that can help reduce the risk of injuries:
1. Strengthening Exercises
a. Squats
Target Muscles: Glutes, quadriceps, hamstrings.
How to: Stand with feet shoulder-width apart, lower your body by bending your knees while keeping your back straight. Return to standing.
b. Lunges
Target Muscles: Glutes, quadriceps, hamstrings.
How to: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
c. Planks
Target Muscles: Core, shoulders, glutes.
How to: Lie face down, then lift your body on your forearms and toes, keeping your body straight. Hold this position.
2. Flexibility and Mobility Exercises
a. Hamstring Stretch
How to: Sit on the ground, extend one leg, and reach towards your toes while keeping the other leg bent. Hold for 15-30 seconds on each side.
b. Hip Flexor Stretch
How to: Kneel on one knee, push your hips forward while keeping your back straight. Hold for 15-30 seconds on each side.
c. Shoulder Stretch
How to: Bring one arm across your body and use your other arm to pull it closer. Hold for 15-30 seconds on each side.
3. Balance and Stability Exercises
a. Single-Leg Stand
How to: Stand on one leg for 30 seconds, keeping your balance. Switch to the other leg. For added challenge, close your eyes or stand on an unstable surface.
b. Balance Board Exercises
How to: Use a balance board to enhance stability and core strength. Stand on the board and try to maintain balance in various positions.
4. Dynamic Warm-Up Exercises
a. Leg Swings
How to: Stand on one leg and swing the other leg forward and backward, then side to side. Perform 10-15 swings in each direction.
b. Arm Circles
How to: Extend your arms to the sides and make small circles, gradually increasing the size. Perform for 20-30 seconds.
c. High Knees
How to: Jog in place while lifting your knees as high as possible. Perform for 30 seconds as a dynamic warm-up.
5. Core Strengthening Exercises
a. Russian Twists
Target Muscles: Core, obliques.
How to: Sit on the ground with your knees bent. Lean back slightly, hold a weight or medicine ball, and twist your torso side to side.
b. Bird Dogs
Target Muscles: Core, lower back.
How to: On all fours, extend one arm and the opposite leg simultaneously. Hold for a moment and switch sides.
Conclusion
Incorporating these exercises into your routine can help improve strength, flexibility, stability, and balance, significantly reducing the risk of injuries. Always consider consulting with a fitness professional or physical therapist to create a personalized injury prevention program that addresses your specific needs and activities.