𝟑 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐘𝐨𝐮 𝐇𝐚𝐯𝐞𝐧’𝐭 𝐓𝐫𝐢𝐞𝐝 𝐭𝐨 𝐊𝐞𝐞𝐩 𝐘𝐨𝐮𝐫 𝐁𝐚𝐜𝐤, 𝐇𝐢𝐩𝐬, 𝐚𝐧𝐝 𝐊𝐧𝐞𝐞𝐬 𝐇𝐞𝐚𝐥𝐭𝐡𝐲!
If you have struggled with chronic back, hip, or knee pain, you are certainly not alone.
Strength training is one of the best ways to help minimize and prevent such chronic pains. However, there are more effective exercises than others to improve weaknesses and imbalances.
Let’s dive into 3 exercises you probably haven’t tried, that you can start adding into your routine today!
𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟏: 𝐒𝐥𝐨𝐰 𝐁𝐨𝐝𝐲 𝗪𝐞𝐢𝐠𝐡𝐭 𝐒𝐭𝐞𝐩 𝐃𝐨𝐰𝐧𝐬
This exercise works so many muscles it’s tiring to do without any added weight.
The focus here is not only to slow down your movement, but to focus on pushing your butt back to engage your glutes.
This exercise is great to build hip stability through a greater range of motion! This helps prevent future hip and knee pain.
𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟐: 𝐒𝐢𝐧𝐠𝐥𝐞 𝐀𝐫𝐦 𝐅𝐚𝐫𝐦𝐞𝐫’𝐬 𝐇𝐨𝐥𝐝
The farmer's carry is a fantastic exercise that we do on a regular basis without even realizing it. Think about anytime you pick up something by a handle and carry it someplace… that’s a farmer's carry.
Why’s it called a farmer’s carry? Because farmers are strong AF, duh.
With a single arm farmer’s hold, you are only holding something on one side of your body and instead of walking, you stand in place.
This stationary movement forces your core muscles to fire, keeping you from being pulled to one side. In this example I’m using a litter container. Building strength with exercises like this, will help you prevent future back problems because the muscles of your core fire more effectively.
𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟑: 𝐁𝐚𝐧𝐝𝐞𝐝 𝐆𝐨𝐨𝐝 𝐌𝐨𝐫𝐧𝐢𝐧𝐠𝐬
If you already workout, this exercise will look very similar to a Romanian deadlift. The key difference here is the resistance is placed on your upper back instead of in your hands.
The banded good morning works on firing your posterior muscles (back, glutes, and hamstrings) as well as your core muscles to maintain your posture.
Doing this exercise with a band instead of a barbell allows you to practice with some resistance while getting the movement down.
If all three of these exercises are new to you, consider trying just one in your next workout. This way you can practice it like you would with any other new skill without being overwhelmed.
𝘓𝘢𝘴𝘵𝘭𝘺, 𝘭𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘵𝘩𝘪𝘯𝘬, 𝘰𝘯𝘤𝘦 𝘺𝘰𝘶’𝘷𝘦 𝘨𝘪𝘷𝘦𝘯 𝘵𝘩𝘦𝘴𝘦 𝘢 𝘵𝘳𝘺!