Don’t Forget to Keep Moving!

There are several scientific studies that prove one of the best ways to prevent injury is exercise! Did you know that by February at least 80% of people had given up their New Years resolutions?! Well the good news is, is that you don’t actually have to stick to those unrealistic goals and go to the gym everyday to keep moving and prevent injury! You can actually help yourself at home instead – how easy and convenient is that!

It is important to remember that strength training and other intense exercise can cause injury if not completed correctly. However there are also lots of other movements and activities in our daily lives that can cause pain.

These could include things such as:

• Carrying a heavy bag.

With the summer holiday’s creeping closer and closer, don’t get caught out setting your niggles off by lugging heaving suitcases around! Start moving now to prevent this from happening!

• Overuse injuries, such as sitting at a desk for too long.

Did you know that sustained positions may be contributing to your pain?! For all you desk workers, avoid becoming a prolonged sloucher and prevent future tension by staying mobile and moving! You could even invest in a more suitable chair, for when you do need to sit, like the one below!

• Wearing the wrong shoes.

All footwear choices are important. Ladies, wearing a pair of heels considerably changes the way our bio-mechanics work so wearing them on a regular basis may be the root cause of your persistent pains! Check out our Instagram post here for more information on the negative effects your high heels can have!

• Not moving enough.

The less we move, the more chance we have of our muscles stiffening up and starting to switch off. Even if you just get up and move from your desk that is a great start! You could even try going for a brisk walk around the block. Check out our recommended active walking here! If you want to go one step further complete the exercises below!

Now for the good news – there are many simple low-impact exercises you can do to strengthen various parts of your body and prevent these irritating injuries! Whether you are a competitive athlete, or just spend hours working in the same position, the below exercises can help you prevent injury and keep your body moving!

Before you start any physical activity, whether it be going to the gym, attending Pilates or Yoga or playing sport, you must remember to warm up. This is essential in helping to prevent injury. Spending 10-15 minutes doing gentle stretches before you exercise, will help protect you from causing injury.

Recommended Exercises to Keep You Moving:

Glute Bridges

Start by lying on your back with your knees bent to 90 degrees. Tilt your pelvis back underneath you, pressing your lower back into the floor. Slowly lift your spine off the mat, one vertebrae at a time until the tips of your shoulder blades. Hold this position for 3 seconds then lower your spine back down, one vertebrae at a time. Make sure you keep your weight equal through both feet. Repeat 10-12 times.

Lower Abdominal Strengthening

Lie flat on your back, with your knees bent to 90 degrees, and hand under your lower back. Lift one leg so your knee is pointing towards the ceiling. Draw in your belly button towards the floor, and flatten your back against your hand to contract your abdominal muscles. Hold the pressure against your hand while you lower the leg to the floor, and back to the start position. Do not let the back arch. Try to breathe normally throughout the exercise.

Clam Shell

Lie on your side, with both knees bent. Keeping your feet together, draw in your belly button and squeeze your tummy muscles. Open your knees, like a clam, hold for 3 seconds, and then return to the start position.

To advance this exercises you can add a band around the tops of your knees, to allow you to work against resistance.

Wall Press up

Stand up next to wall. Place your hands on a wall at shoulder height. Bend your elbows to 90-degrees, lowering your body to the wall, then push back to the starting position.

To advance this exercises you can repeat the above, but quickly push back up and clap your hands before they are placed back on the wall.

Another alternative is to position yourself on the floor in a press up position with your arms straight. Keep your body in a straight line, drop your chest to the floor by bending the elbows then push back up to the start position.

Not all exercises suit everybody, so if you experience any pain or discomfort stop doing the exercises and book an appointment to check these are the right exercises for you. We would be happy to help!

Why not read our other article by Physiotherapist and Pilates Instructor, Rachel, as she discusses the Benefits of Postnatal Pilates.