As a physical therapist, a large part of my day is being able to identify weakness and in key muscle groups and then prescribe exercises to strengthen these areas. Over the years I have developed a firm conviction that strength training is critical element in everyday life, not just personal fitness. Many of the most common injuries plaguing today’s society can be assuaged and even eliminated with regular performance of the proper exercises. Over the years I’ve identified patterns in the exercises I prescribe; whatever the problem I’m usually recommending one of my five “go-to exercises” to help people overcome pain and increase function. Today I’m sharing my 5 must-have exercises to keep you healthy, active, and enjoying life to the fullest!
Bridge
One of my favorite exercises for low back pain. It’s amazing how much back pain can be eliminated by increasing strength in your glutes and spinal extensor groups. Bridging is an excellent way to work these two areas. Make sure you squeeze your buttocks tight while up in the bridge to maximize the contraction.
I usually recommend 3 sets of 10-20 reps
Bird Dog
Another one of my favorites for spine pain; works everything from your pelvis up to your neck. The reciprocal motion of opposite arm/opposite leg contracting is a great way to promote strength and stabilization.
Usual recommendation is 3 sets of 20-30 reps
Squat
One of the most functional moves a human can perform. Unfortunately it’s also one we lose the quickest as we age. Body-weight squats are an excellent way to train the muscles of the thighs, butt, hamstrings, and core in one total-package exercise.
Usual recommendation is 3 sets of 10-15 reps
Push Up
One of my go-to’s for upper body stabilization. Works your shoulders, upper back, neck, and even core as you keep your stomach tight throughout the motion. Many of my routines on T&T involve push-ups; it’s one of the best total-body exercises out there.
Usual recommendation is 3 sets of 10-15 reps
Plank
Nothing works all the muscles of your core harder as they stabilize your back in a plank. The key here is you have to keep your stomach sucked in towards your belly-button to make them as effective as possible.
Usual recommendation is 30-second hold 3-4 times
How many of these do you do regularly? I would encourage you to add them in to your regular routine in order to enjoy a lifetime of healthy movement!
Looking for more great exercise tips and advice? Here are a few of my favorite fitness education posts on T&T:
Make it happen,
Jared
To view the rest of this post, be sure to head over to www.tone-and-tighten.com.
Have a great day!
Jared