WORKOUT
Exercises for Muscle Balance & Injury Prevention Give yourself a chance to prevent so there isn’t as much to correct for optimal results
BY DENISE BEATTY BSC. – Exercise Physiology, CPT, MES, owner of The Fitness Fix Inc., Canada’s Top Fitness Trainers 2020, Canada’s Top Fitness Instructors 2019 in Calgary, AB FITNESSFIX.CA
THEFITNESSFIX
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ave you considered that what you do before and during your activities may make the most powerful difference in your training results and injury prevention? Have you tried optimizing your training by contracting and activating
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The Running Issue 2021
key muscles you need for your activity before you train, and even during your training or endurance event? Imagine how much damage can be done in endurance, strength and other activities after thousands of reps with an unstable spine, the inability to access deep hip flexors, or to effectively contract glutes on one side of the body in every single step, squat or pedal if you don’t take time before activity to address imbalances? What if the exercises you do before you train stabilize your spine, feet, hips, shoulders and more to help you use all muscles more evenly and efficiently to prevent fatigue and injury? If you are ready for a new approach to your training, apply this effective MOVEMENT PREPARATION (warm-up) and RESET to help balance your spine, hips and shoulders. These isometric and dynamic exercises were designed from 23+ years training beginners to Ironman athletes. They will condition key stabilizers that contribute to efficient running, hiking, squatting, golfing and cycling. This has been a positive turning point for people struggling with chronic, nagging issues who love moving. Follow exercises in the order shown for optimal results as a Movement Preparation, or add any exercise as a quick Reset midactivity, or as a Strength Isometric Challenge within any workout to optimize squatting and lifting technique!
IMPACT Magazine