6 Injury Prevention Exercises from Athletes from Our Fort Lauderdale Chiropractor
Treatment of injury or disease is important. But Fort Lauderdale chiropractor Dr. Jeffrey Tartack believes that prevention of injury or disease is just as important, especially for athletes.
Why? Aside from helping you avoid pain and dysfunction, preventive measures to avoid sports injuries can maximize your physical potential and increase your likelihood of a long and healthy athletic career.
6 Injury Prevention Exercises for Athletes
A prior history of a sports injury can increase your risk of another one in the future. This is often due to:
- Formation of scar tissue, which can limit range of motion
- Weakening of muscles, tendons, ligaments, and other connective tissues
- Disruption of your central nervous system's ability to communicate with your body
So, reduce your likelihood of a sports injury by performing preventive exercises that build core strength, develop postural awareness, strengthen shoulder and hip stabilizers, and increase your overall flexibility. Try these first:
- Superman - Lie on your stomach. Stretch your arms in front of you. Tuck your chin into your chest and raise your arms a few inches off the ground. Your biceps should be in line with your ears. Lift your legs a few inches off the floor while keeping them straight. Hold for a second, and then slowly lower.
- Bird dog - Start on all fours. Look down toward your hands to keep a neutral alignment in your neck. Brace your abdominal muscles ("flex your abs"), and then slowly lift your left arm in front of you and extend your right leg behind you. Keep your back as still as possible. Hold for a second, and then repeat with the opposite limbs.
- T's, I's, and Y's - Stand with your knees slightly bent. Hold light dumbbells and raise your arms out in a T (palms face down). Then raise your arms forward and over your head, so that your biceps come next to your ears (palms facing in). Finally, bring your arms up in a Y-shape (again, palms facing in). Begin each movement by squeezing your shoulder blades together.
- Supine Bridge - Start on your back. Bend your knees so that your feet are flat on the floor. Then, press your lower back into the floor. Squeeze your butt and press through your heels to lift your buttocks off the ground as far as you can go.
- Figure 4 stretch - Sit on a chair with your feet on the floor. Using your hands to help, bring the outside of your right foot to rest on top of your lower left thigh. Gently press down on your right knee until you feel a stretch on the outside of your right hip. Repeat on the other side. Aim to hold each stretch for at least 90 seconds--any less and you won't actually increase tissue length or flexibility. Only hold static stretches after you've already warmed up--stretching a cold muscle can cause injury.
- Front calf raises - Stand on a step (facing the stairway) with your heels hanging off the edge. Hold a rail for support. Come up on your tip toes, and then slowly lower yourself down until your heels pass the step. Pause and then rise back up to your tiptoes. This is best done after you have properly warmed up.
Call Our Chiropractor in Fort Lauderdale Today!
Our chiropractor in Fort Lauderdale can offer pain management and chiropractic care services for every athlete in your family. Contact Tartack Chiropractic today at 954-764-4042 to schedule your initial consultation!