3 Exercises To Help You Stay Injury Free

When it comes to staying on track in the gym, working out hard and recovering hard too…there’s a good few exercises you can do in order to keep progressing without the fear of injury. Imbalances, instability around joints or general bad form can all lead to an injury, so here’s a few exercises that are great for keeping your body in great injury-proof-condition.

Goblet Squats

A fantastic leg and core exercise. Goblet squats are a safer alternative to traditional squats, thanks to the position the dumbbell is loaded. Where front or back squats are in a more unstable position people may also feel the spinal compression from the bar over time, leading to lower back issues. Goblet squats centre the load and make it easier for the body to lift it in a controlled manner, making them one of the most favoured injury prevention exercises. If you’re fit and able, back squats are great, however if instability or lower back pain causes you issues, try these instead!

Single Leg Deadlifts

Another lower body exercise that actually benefits the whole body! Single-leg deadlifts are one of the most effective injury prevention exercises for athletes looking to eradicate strength imbalances in their lower body, lower back, core and upper back. This exercise trains the lower body unilaterally (one side at a time) to correct imbalances and challenge specific muscle groups. Single-leg deadlifts require the hamstrings, quads, feet, ankles, hips, and lower back and core to stabilise the body and are much more effective for training balance than standard deadlifts. This will help keep you on your feet during and movement based exercises in multi-directions, sports and prevent injuries to these areas.

Shoulder Dislocations

No we don’t mean actually dislocate your shoulder joints as that would be super painful, but there’s a great benefit to doing this exercise (either with bands or a broom stick). This exercise targets your rotator cuff muscles: the supraspinatus, subscapularis, infraspinatus and teres minor, while also engaging the deltoids pre-lifting. Doing the shoulder dislocates stretch relieves tightness in the rotator cuff muscles and lubricates the shoulder joint, making it easier to move. This reduces the friction between your bones and increases the range in your shoulders. Shoulders are one of the most commonly injured areas, so do these often!

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