• Article

With the warmer weather just around the corner, you are probably looking forward to getting outside for hiking, walking, gardening and other physical activities. But before you jump right into doing anything, you need to make sure your body is ready to handle those activities and not get injured.

Here are 3 strategies you can practice now to prepare your body and muscles for the spring season:

• Sit Before You Stand — Sit at the edge of a chair, feet flat on the floor, lift your chest up to the ceiling, arch your lower back pushing your abdomen forward. With your arms at your side, turn your palms foreward and thumbs out, while pulling your shoulder blades down and backwards. Hold this position for 8-10 seconds and relax. Repeat 5 times per day.
• Stabilize Your Core —
  • Stand with a slight bend in your knees, then tighten your lower back and abdomen. Slowly slide your hands down the front of your thighs, bending only from your hips, NOT your lower back. Push your buttocks back. Hold this position for 8-10 seconds. Repeat 5 times per day.
  • While holding onto a chair or table on one side of your body, stand with a slight bend in your knees, then tighten your lower back and abdomen. Slowly raise one leg up in front of you (bending at your knee) and squeeze your buttocks (on your standing leg) to avoid tilting or rotation. Hold this position for 8-10 seconds and then repeat with your other leg.
• Walk Before You Run — When walking, try to focus on using a heel-to-toe progression. When your heel strikes the ground, squeeze your buttocks on that side and keep your knee stable. Push off using your toes instead of lifting your thigh. Try to tighten your abdomen and exaggerate swinging your arms, which will help to stabilize your lower back.

Practising these exercises will get your body ready for an active season of fun.

Find out more about our in-home therapy and fitness programs using Corrective Motion to train your body to move properly, improve stability, build strength and relieve pain. Click here to book a free assessment.