Work it out!

Our past few articles have focused on the importance of your warm up and cool down. And we hope that you’ve learned why they are important. And now we thought you’d like to see some exercises. Follow this link to find more  -> printable exercises. Choose the ones that suit you best to get started, then after a month or so, switch to other exercises. You can even pick ones you do on Monday’s, others on Wednesday’s, etc. Try to do at least 2 sets of each exercise. Trying different exercises  will not only keep you motivated, but also allow you to exercise muscles you may not be using with the ‘same old exercises’ you’ve always done.

And remember what you read you in our blog post about breathing. Be sure to inhale before you exert yourself – so your body has lots of oxygen for the ‘hard part’, and exhale while doing the strenuous part of your exercise. This may take a while to master, but you’ll be happy you did – it’s a natural way to make the exercises easier.

See what you think – and let us know how this workout is working out for you. We’d love to hear from you!

  • Important – Always Check with your Dr. before starting an exercise routine! What we’re sharing here is what works for us for light to moderate exercising and that doesn’t mean that it’s right for everyone. Please discuss all health-related topics with a licensed professional.

Try these exercises from Sports Fitness Advisor

Visit ProfessionalsHealthConnection Dynamic Stretches page to print these (and more) exercises so you can take them to the gym, show them to your doctor, coach or trainer to see if they are right for you.

Joint Rotations

From a standing position with your arms hanging loosely at you sides, flex, extend, and rotate the following joints:

  • Fingers
  • Wrist
  • Elbows
  • Shoulders
  • Neck
  • Trunk and Shoulder Blades
  • Hips
  • Knees
  • Ankles
  • Feet and toes

Alternate Toe Touches

  1. Start by standing with your feet spread as far apart as comfortably possible.
  2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
  3. Now touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.

Important: skip this stretch if you are prone to lower back pain or if it causes you any discomfort.

Leg Swings

  1. Start by standing with your feet shoulder width apart.
  2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
  3. Do not swing your leg so hard that you cannot keep your upper body from moving.
  4. Repeat for 10 full swings and repeat on other leg.
  5. You can also swing your leg across your body stretching the abductors and adductors.

Enjoy your workout!!


Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

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