It is a new year & I know for so many people that means new goals, “resolutions” & fresh motivation for our fitness goals. Although I have mixed feelings about the word “resolution” (this means trying to fix a problem – your body is not a problem that needs to be fixed), I do feel like any time of year, whether that be the beginning, middle or end is the perfect time to start fresh & get motivated to be healthier! As you get excited about your workouts, I want to share some of my favorite injury prevention exercises!
If you want to listen to my co-host & I talk through New Years Goals on our podcast, click HERE 🙂
These exercises are not necessarily “difficult” – but they are a great start to any workout or before a walk or run.
I have combined some flexibility & stability moves to get your glutes activated, core engaged & muscles elongated. Completing exercises like these on a regular basis will help you prevent injury! Let me know if you have any questions about them!
if you are looking for a workout guide for the new year, I have 2 ebooks that you don’t need a gym for to complete! check out my SHOP page 🙂
KNEE TO CHEST CORE STABILIZER
lay on your back, press your back into your mat. as you exhale, engage your lower core & bring one knee to chest. maintain control as your foot comes back down. exhale, switch sides. complete 10 each side
ALTERNATING SINGLE LEG GLUTE BRIDGE HOLD
this one is all about the booty! press your back into the mat (tilting your pelvis back a bit), engage your glutes, lift the hips.keep the weight in your heel & don’t allow your hamstrings to over-activate. maintain the tucked pelvis & engaged core as you lift one knee towards your chest. maintain control as you bring your foot down, then switch. complete 5x each side
CAT ROCK BACKS
this is an exercise I learned from a physical therapist at work – it is now such a go to when my back is tight! align shoulders over wrists & hips over knees. keep your back flat, press through your palms & arch your upper back like a cat. as you exhale, press through your palms & rock the hips back – you will get a lovely stretch through your mid back! return to neutral as you inhale, repeat 10x
OPPOSITE ARM & LEG EXTENSION
align shoulders over wrists & hips over knees. keep your back flat & core engaged as you extend one arm in front & the opposite leg behind. switch sides. complete 10 on each side
HIGH PLANK TO DOWNWARD DOG
start in a high plank, shoulders aligned over wrists, quads engaged & heels pressing towards the floor. press your palms into the ground & push your hips back, reaching your booty as high up as it’ll go. return to high plank, then to downward dog. repeat 10x
HIP TO HAMSTRING STRETCH
this is a great stretch to do before any workout or run. just keep in mind to never let your front knee bend too far forward – you should be able to see your front toes when you look down. as your lean forward, press your pelvis forward so you get a good stretch in the hip that is down. as you shift back, exhale, bend your front knee if needed, & get a good hamstring stretch. keep in mind it is best to keep your spine straight (but not all of us are that flexible yet hah!). your hands don’t have to touch the ground btw if it’s too much of a stretch. stay in each position for 1 breath, repeat 5x each leg
CLAM SHELLS ON ALL 4’S
align shoulders over wrists & hips over knees. keep your back flat, feet together & lifted off the floor. maintain a flat low back (don’t open the hips too much) as you open one knee off the other & activate the glutes. you will feel the side working that is lifted, but you may also really feel the stabilizing leg activate as it holds position. repeat 10x each leg
good luck & hope these help!