Vail Health Magazine 2013 - page 9

Everybody knows cheaters never prosper,
but did you know they run a higher risk of
injury as well? Physical therapists Brooke
Magstadt and Kristen Stangel of Howard
Head Sports Medicine have put their heads
together (along with their shoulder blades)
to come up with the following whole-body
strength circuit for injury prevention, but
they want to emphasize one thing ­— do it
right, or you’re only cheating yourself.
“There are common themes for all exercises,”says
Magstadt. “Positions the shoulders should be in for
arm exercises, what your legs should look like in lower
extremity exercises and what your abs should be doing
for core control.”
In upper extremity exercises, the shoulder blades
should be pinched back and down as if you’re trying
to place them in the opposite back pockets. For lower
extremity alignment in the exercises you’ll see here,
keep your core tight, do not allow your knees to go
past your toes and keep the hip, knee and ankle aligned
at all times. And for proper core activation, keep the abs
drawn in toward your spine for stabilization throughout
the entire exercise.
“The purpose of the 10 injury prevention exercises we
picked out is they do multiple things at once, with
minimal or no equipment needed,”says Magstadt. “It’s
a good strength circuit for the average athlete ... we
designed it to hit a few upper extremity, a few lower
extremity and a few core components.”
Side-lying plank with upper-extremity rotation
Core and pelvic stability as well as glute strength
Begin in right side-lying position with your elbow under your shoulder. Stack your hips and feet, with your
body in a straight line. Use your top arm to reach around toward the bottom hip. This will make your hips
begin to face downward, slowly pull yourself out of this position. Try three sets of 15 repetitions.
Monster walk with band
Overall leg strength, especially focused on glutes
You’ll need some sort of resistance band for this one. (If you don’t have one, try an old elastic waistband
from a pair of shorts before digging the bungee cords out of the garage.) Start by placing it around your
ankles and squatting down. Place your weight through your heels and sidestep with the band, keeping
your head up. Lead with the heel to activate the glute.“If you lead with your toe you’re totally cheating,”
says Brooke Magstadt. Take ten steps in one direction and ten steps back.
10 exercises athletes should be
doing to help prevent injury
Use It or Lose It
Do you need food or an electrolyte drink when
you exercise? Water is fine if you’re exercising
for less than an hour. More than that? Reach
for a sports drink with electrolytes and aim for
4 to 8 ounces every 15 minutes.
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