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Practical Exercises To Increase Strength And Minimize Injuries

PRACTICAL EXERCISES YOU CAN DO TO INCREASE YOUR STRENGTH AND MINIMISE THE RISK OF GETTING INJURED

SQUAT

Start by placing your feet shoulder-width.
Slowly lower your body. Push your bottom back like sitting on chair. Your knees should not pass over your toes.

LUNGE

Start in a wide stance. Slowly lower your weight centre. Supporting feet should remain stable. Your knees should not pass over your toes.

PUSH UP

Start by placing your hands shoulder-width. Lower your chest until it hits the floor, then move back up. Your head, back and bot- tom should remain in straight line.

BRIDGE

Lay on back placing your feet shoulder-width. Lift your hips until your knees, hips and shoulders form a straight line. Hold bridge for few seconds, then ease down.

PLANK

Start by placing your elbows and toes shoulder-width. Lift your body up by squeezing your bottom and core of body. Keep a straight line from your head to toes.

WALL SIT

Place your feet shoulder-width, back against wall. Lower your body until your knees form a 90° angle with the floor. Your knees should not pass over your toes.

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