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Monday, May 19, 2014

3 Easy Exercises for Preventing Sports Injuries

1. Shoulder Strengthening Exercises for the Rotator Cuff

A rotator cuff injury is common for people playing tennis and baseball. The forces generated through overhand motions, like pitches and serves, cause the rotator cuff to act like brakes. Unfortunately, the rotator cuff is notoriously weak and can't handle the stress. That's why it's important to do exercises to ensure that you can keep up that serve.

Stand while holding 5-pound weights with your arms at your sides. Raise your arms in front of you to shoulder level, hold for a few seconds, the lower and repeat, this time out to the sides. Do three sets of 10 to 15 reps three times a week, and it should help.

2. Loosen Calf Muscles and Achilles Tendons for Shin Pain

Shin pain (also called shin splints) can happen to people who are starting walking or running routines. It occurs when there are small tears in the muscles around your shin bones. There are many causes including shoes with too high a heel or inflexible sole; weak or tight calves; striding out too far in front of your body; or increasing speed or distance too rapidly. Keeping your calves and shins strong will help you start out on the right foot.

Begin standing in front of a wall, with one leg forward, knee bent; the other back, with foot flat on the floor. Push against the wall with your hands. Hold the stretch for 15 to 30 seconds. Repeat two to four times on each side.

3. Stretch and Build Your Core Muscles for Lower Back Pain

Lower back pain is a frequent complaint among all levels of golfers. A couple of reasons for the pain can be either swinging the golf club in an unusual or awkward manner, or a lack of mobility in the hips and mid-back. Exercise your back so that you can get that hole-in-one next time your on the golf course!

Stretch your lower back several times a day by bending forward and letting your arms and head dangle toward your toes for 15 seconds. Also strengthen your core by getting into the "plank" pose (think of the position you're in the top of a pushup) and holding for 30 seconds. Or do 20 abdominal crunches to build the muscles that support your back.

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