Many people start new exercise programs as part of their New Year’s Resolution to lose weight, but be careful! A rushed reconditioning program may find you injured instead. Doing new exercises with repetitive stress being placed on the muscles, joints, tendons, ligaments and bones may find you more susceptible to sprains, pulled muscles, fractures, shin splints and other injuries. Proper technique and form can reduce the risk of injury and decrease muscle tension and weakness. NMR uses a functional movement assessment that finds the weak link or physical imbalances within primary movement patterns. By utilizing the results of this assessment, NMR can help you meet your weight and exercise goals by building your strength, endurance and flexibility by developing an individualized treatment program which takes into consideration your body’s specific needs.
Start the new year and your new exercise regimen healthy, stronger and safe!
Try this exercise to strengthen and tone your abdominals, core,
glutes, thighs and shoulders.
Planks strengthen and tone abdominals, core, glutes, thighs and shoulders.
Starting position: Forearms on the floor, palms down, shoulders and head neutral. Legs extended.
Exercise: Firmly brace abdominals; tighten quads (thigh), squeeze glutes. Slightly tuck pelvis under to protect the low back. Hold for 30 seconds.
CAUTION: DO NOT ALLOW LOW BACK TO SAG OR SHOULDERS TO SHRUG.
Chin tuck exercises are most effective postural exercises for combating neck pain and improving posture. This exercise strengthens muscles that improve cervical spine alignment over the shoulders, it also stretches the scalene and suboccipital muscles (muscles that attach to the back of the head). Consciously activating deep neck muscles can aid in reducing headaches and improving blood flow to the brain!
While lying on your back, tuck your chin towards your chest and press the back of your head into the floor.
Keep your head in contact with the ground throughout the exercise.
Cervical Spine Retraction
While either standing or sitting, start by placing your thumb in the notch in your neck and your index finger in front of your chin. Next, draw your chin straight back in towards your neck. Hold this position for the designated amount of time and then repeat.