Three Ways To Build Strength and Exercise Without Pain
When it comes to getting out of pain and living an active, healthy, and happy life, exercise should be part of the solution…NOT the problem. Unfortunately for many, their favorite exercise routine is actually the source of their pain. For every one day on, they have to take 3-4 days off to rest their achy joints. Without a clear understanding of how to move and safely build strength we end up putting too much force on our joints that leads to more pain and limits our ability to keep active. The opposite of our goal!
In this weeks article we cover three things everyone should know to be able to build strength without overstressing their joints so they can continue to build the strength and confidence to live active, healthy and happy lives.
1. How To Hinge and Lift
Hinging (bending forward) and lifting are used in almost every exercise routine (from HIIT classes, to yoga, pilates, barre, etc.). For such a simple movement, there is a lot that can go wrong that can contribute to neck, back, hip and knee pain when exercising...especially in a fast paced, exercise environment.
Understanding what a proper hinge and lift should look (and more importantly feel like) will save you from years of pain when exercising. Below are some introductory hinge and lift movements to help you get started.
2. How To Squat
The squat is another movement that is almost universally used in the exercise world (and in our daily life). Improper sequencing, form, and stance on the squat leads to repeated irritations on our joints and over time (and numerous repetitions) will contribute to back, hip, and knee pain.
Building a proper understanding of how to perform the squat will protect your back, neck, and knees from exercise related pain. The Box Squat (shown below) is a safe and effective way to learn how to squat.
3. How To Create Tension and Properly Brace
Our body has two stabilizing systems. Active (our muscles) and passive (our joints, ligaments, etc.). During our exercise routine, when we lose tension or don’t properly brace - we begin to rely on our passive stabilizers (like our joints and ligaments) which will lead to pain over time. Adding weight and fast movements to this only makes it worse.
This is why learning how to properly create tension and brace while we exercise is absolutely VITAL to exercising without pain. While bracing should be maintained through all movements - one of our favorite ways to retrain tension is through the Spinal Stabilization Exercise shown below.
When it comes to getting out of pain and living an active, healthy, and happy life, exercise should be part of the solution…NOT the problem. If pain is keeping you from being as active as you would like - schedule a time to speak to one of our pain free fitness specialists and see if we’re able to help keep you active, strong, and doing what you love.
Are you someone who wants to start exercising but has no idea where to start? Maybe you’re nervous to start out of fear of aggravating old injuries? Our Fitness Foundations Course is perfect for you!
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At Evolve Performance Healthcare we help adults aged 40+ keep active, strong, and doing what they love - even when nothing else has worked. Is pain keeping you from being as active as you would like?
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