SPRING TRAINING FOCUS ON EXERCISE
With the spring weather arriving, we all begin shedding our heavy winter gear and boots for shorts, t-shirts and running shoes. The sunshine and warm breeze tells us it’s time to get outside and get moving! Whether it’s dropping a few pounds to get ready for the beach, training for that 10km that we’ve always wanted to do, or just getting stronger for the summer yard work ahead, we often return to our fitness programs and clear the laundry off the weights in the basement. Here are a few exercise staples that you maybe doing wrong! These are all what we call “compound” movements. They are exercises that involve the coordination of several muscle and joints all at the same time to perform them correctly. Because of this, they offer a “best bang for your buck” calorie burn wise and if done correctly, can help build functional strength. The Modified Squat: DO THIS: Chest up, back straight, butt back, knees behind toes, core and glutes engaged. The Front Plank: DO THIS: Elbows under shoulders, flat lumbar spine, head, shoulders, pelvis in straight line, core and glutes engaged, hold for 10 - 30 seconds. The Standing Row: DO THIS: Chest tall, Butt back, knees slightly bend, shoulders relaxed and pulled back, engage core, bring shoulder blades back and pull elbows to sides, hold for the count of 3.
Exercises:
The Modified Squat
The Front Plank
The Standing Row
These exercises can be performed in sequence to create a circuit for 3 rounds. Rest 1-2 minutes in between sets. Check with your physiotherapist to review your technique before attempting them of course!
Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
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Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767
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