Seasons can often take us by surprise and one things for sure- this year has been no exception. Spring has sprung and the weather is warm. Most of us are anxious to get outside. It’s easy for muscles to get tight with too much sitting and not enough moving, so don’t neglect your flexibility program as you get ready for warm weather.
So many outdoor activities require lots of strength in the abs and back and, if you’ve been sitting as much as I have, you may have lost a little strength in that area during the winter months.
Below you will find a few exercises to get your body rev’d up and ready for Spring!
Mia Whalley, Athletic Trainer
Prone Bridge
In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.
Lateral Bridge
Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus.
Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body
Shoulder Press
1. Sit in upright position on a ball.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.
Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.
These resources offer a variety workouts and ideas to build flexibility and core strength. For more information or for additional exercises, click here.
***Photo’s and exercises provided by Sports Fitness Advisor.
