11 Exercises to Keep You Injury-Free

by Molly McCauley

by Molly McCauley

We all know to take the time to add cardio movements and strength exercises into our workout routines, but do we spend enough time stretching?

Stretching — both dynamic and static — is important too! Injury is preventable, especially if you take the time in each workout to actively warm up your muscles before you start and then cool them down for the final five minutes.

Here are some of my favorite dynamic exercises to use to warm-up your body. Make sure to warm-up for a minimum of 5 minutes before beginning your workout.

  • Glute kicks
  • High knees
  • Side shuffles
  • High skips
  • Walking lunges with a twist or side reach
  • Side lunges
  • Squats

After your workout, statically stretch the muscles you worked to reduce tension and increase range of motion. Hold each stretch for at least 15-20 seconds. Take the time to stretch your upper and lower body. I recommend performing these 4 static stretches for a great full-body stretch and cool-down:

  1. Chest and shoulder stretches using a long resistance band
  2. Spinal twists
  3. Stretch each of your quads in alow lunge with your back knee on the  ground
  4. Hamstring stretches using a long resistance band

Remember to make time for stretching — and enjoy it!


3 thoughts on “11 Exercises to Keep You Injury-Free

  1. Pingback: How to Bust Through the Fitness Plateau | the iGnite blog

  2. Pingback: Stay Cool in the Pool: Swim Workout to Build Endurance | the iGnite blog

  3. Pingback: Finding Mindfulness…on the Mat | the iGnite blog

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