The Guide to Avoiding Avoidable Injuries through Exercises

The media has played a huge role in promoting superficial tendencies amongst us. People, who do exercise in our increasingly overweight era, do so in vain, as most people are more concerned with their aesthetic appearance and forget how much exercising can help in preventing avoidable injuries.

With time, our bodies deteriorate and our lifestyles only facilitate the eventual wear and tear. However, by performing certain exercises that focus on strengthening those particularly problematic areas, we can substantially reduce our chances of suffering from injuries and also maintain optimum physical functions for a longer period of time.

Back, shoulders and knees are some of the places most susceptible to injury. Back injuries are particularly harmful, as they can be lifelong injuries. Knees and shoulders also pose a high risk due to their high range of motion. Avoiding these injuries are not difficult, all one has to do is dedicate a portion of their workout to strengthen these three body parts.

Back Exercises

Abdominal Ball Crunches

Performing crunches on a ball can substantially strengthen the entire core. The instability from the ball adds sufficient resistance, making it an excellent exercise to prevent lower back injuries.

Straight-legged Deadlifts

Straight-legged Deadlifts are another wonderful exercise, which not only focuses on the lower back but also helps strengthen the hamstrings.

Back Raises

This basic exercise offers incredible benefits, especially for the erector spinae muscles, which are responsible for supporting your entire upper body. It will also help you establish a good foundation for more taxing lower back exercises.

Shoulder Exercises

Lying External Rotation

The lying external rotation is considered as the perfect exercises for strengthening the exterior rotator cuff muscles.

Shoulder Press

Shoulder press, also known as military press is an excellent exercise for the shoulder muscles and the joints responsible for rotational strength. Since the shoulder muscle is comprised of three different heads, anterior, lateral and posterior, it is important to target each of them to reduce chances of muscular imbalances, one of the major causes of injuries.

Knee Exercises

Squats

Squats are by far one of the most superior exercises because of its wide range of motion. It is also considered as an excellent injury prevention exercise, given that proper form is maintained. The exercise can be performed with and without weights. Single legged squats are an advanced variation for those with great deal of strength in their lower back, quads, gluts, etc.

Leg Extensions

Leg extensions are especially helpful for strengthening outer quads, which his necessary for your knee to track over your toes, while performing bending motions. This exercise is not recommended for individuals already suffering from knee injuries.

Cable Hip Adductions

This is another exercise, which should be incorporated in your workout regimen. To perform this exercise, you will need a pulley machine, which will be attached to the outside ankle. It usually targets the glut area, but also helps strengthen the muscles responsible for supporting the knee.

Staying Healthy in the Long Run

Injuries are not restricted to only unfit people, as even those who live an active lifestyle suffer from them. It is much wiser to take preventive measures and ensure these injuries never occur in the first place. Always remember to maintain proper form during exercising and make sure to give your muscles sufficient time to regenerate. This will ensure that you maintain your health even in the long run.