Exercise 1: Squats

Squatting is an important functional movement that we use regularly during activities of daily living. One of the greatest benefits of a squat is that it is a compound exercise, meaning that it exercises many major muscle groups. That is why it is a great exercise to help prevent injury in the back and lower body! #ifyoucantsquatyoucantgetoffthepot

Exercise 2: Lunges

Lunges are a fun and great way to build strength and resilience. They can be done stationary or while walking, and you can progress them by adding weights. To do them properly and prevent knee injury, the front leg should be bearing most of the weight and the front knee should not pass beyond the toes.

Exercise 3: Plank

Planking is an excellent way to strengthen the core and prevent back injury. The beauty of the plank is that there are so many variations – you can start from your knees, work your way to a full plank, and then add movement progressions to keep it fun and interesting. Try a plank challenge with your friends or work your way up to a strong 60-second hold and you will feel the difference this exercise can make!

Exercise 4: Tension band – Clamshell

The clamshell is a classic and simple exercise, but too often it is done incorrectly. It works a muscle called the gluteus medius, which is an important muscle to help control knee alignment. If it is strong, many potential injuries can be shoved aside. Hips should be stacked and remain still. The core is engaged and the top knee is lifted by engaging the gluteus medius.

Exercise 5: Tension band, Rotator Cuff

This exercise helps to strengthen your rotator cuff muscles, which work to stabilize your shoulder joint. If these small muscles are not strong, the shoulder may be susceptible to injury. Get out those bands and try it!

Exercise 6: Tension band row

Working in front of a computer for 8 hours per day? This one’s for you. This rowing exercise will help strengthen the upper back muscles and postural muscles that often turn off while we are slouching or rounding forward. Doing this exercise regularly can help improve your posture and prevent back pain.

Interested in learning more about how more complex exercise and stretching techniques can help with injury prevention? Read about our physiotherapy services.