Doing these six exercises twice a week can help cure muscle imbalances and prevent injury.
By Daniel Duane
Shoulder Mobility Drill
Why: Most people with shoulder problems have impingements inside the shoulder joint. This exercise stretches the chest muscles that pull our shoulders forward and out of position.
How: Hold a three-inch-diameter stick behind you with arms wider than shoulder-width apart. Slowly raise your hands, lifting the stick up and over your head.
Reps: Three sets of 10
-
Superman
Why: Strengthens lower back muscles to pull your body into a more natural, upright position.
How: Lie on your stomach with your arms outstretched and your legs straight. Lift your arms and legs six inches off the floor and hold for five seconds. Then lift your right arm and left leg and hold for five seconds. Repeat with your left arm and right leg.
Reps: Three sets of 10
-
Bo-Stick Warrior
Why: Stretches your hip flexor and your thoracic spine, which is responsible for 70 percent of mobility. Lose flexibility there and you risk neck and back injury.
How: Holding a stick overhead, lunge, and move the stick until it is both vertical and beside the hip of your forward-lunging leg. Repeat on the other side.
Reps: Three sets of 10
-
Unleashing the Sword
Why: To build rotator cuff muscles, which help pull the shoulder into a properly aligned position.
How: Standing next to a cable machine, reach across your body and grab the cable with your right hand. Bend your right elbow 90 degrees, then raise your arm in a smooth motion, pulling up and away.
Reps: Three sets of 10 per arm; five pounds of weight
-
Leg Press with Lightweight Ball
Why: To prevent knee injury.
How: On a standard leg-press machine, place a lightweight ball between your knees and press up.
Reps: Three sets of eight reps; 45 pounds on each side
-
Single-Leg Dead lift
Why: Hamstrings are notoriously weak and tight. This exercise stretches and strengthens them.
How: Holding a 10-pound weight, tilt forward on one leg until the weight touches the ground, then slowly rise back up. Keep your back straight.
Reps: Three sets of 10 per leg
—-
This article originally appeared in the July/August 2009 issue of Men’s Journal.
Print this article
Leave a Reply