Editor’s Note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
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| The obliques, or core muscles on your side or waist, are worked with the bird dog crunch. |
The human body has more than 600 muscles, and it is difficult to strengthen every single one of them. However, there are several whose strength you can increase, and doing so is essential to leading an active, healthy life.
According to research, having strong muscles helps prevent diabetes, improves cardiovascular, musculoskeletal, and mental health, and lowers mortality. The health of elderly people, whose muscles deteriorate with age, depends on them as well.
According to the US Department of Health and Human Services' physical activity guidelines for Americans, people should engage in muscle-strengthening activities involving all major muscle groups on two or more days per week. (This is in addition to engaging in moderate-intensity exercise for at least 2 hours and 30 minutes each week.)
Unfortunately, the muscle-strengthening recommendations set forth by the federal government are not being met by more than 80% of individuals. Additionally, people who strength train frequently target the same well-known muscles, such as the quads, hamstrings, and triceps.
Even though that can be a terrific place to start, there are a few frequently neglected muscles that, if developed, may help prevent some common aches and injuries. Here are five of them together with the suggested exercises for workouts.
The gluteal muscles help with daily activities and constitute the buttock region. Amy Koch, physical therapy clinic manager at Methodist Physicians Clinic in Omaha, Nebraska, said, "Gluteal muscles help offer us adequate support and stability with walking, stair-climbing, and transitioning from sitting to standing.
Koch claimed that because they support pelvic, hip, and trunk motions, strong glutes can also aid in the reduction of back discomfort.
These muscles can help reduce knee pain by increasing pelvic stability because an unstable pelvis can put greater load on the knee. On the other hand, weak glutes can cause degenerative disc degeneration and chronic lower back pain.
Glute bridge: Lie on your back with your arms at your sides and your feet hip-width apart. Lifting your back into the air, press your heels into the ground. Squeeze your butt cheeks for two seconds, hold, and then gradually lower yourself back down.
The obliques, which are muscles on your side or waist that join to your spine, are a part of your core. They contribute to excellent spinal alignment and stability and help you bend and turn your body from side to side. If you neglect your obliques, you could experience back and hip problems.
The obliques are crucial because they act as your body's complete stabilizer, according to Cat Kom, a certified personal trainer and the owner of Studio SWEAT and Studio SWEAT onDemand in San Diego. "Most people think about working on their six-pack, but the obliques are really important, too," she said.
Bird dog crunch: On all fours, crouch. While extending your left leg and right arm, maintain your abs firm. Then get back on your hands and knees.
A strong grasp makes it simpler to lift and carry objects, as well as to carry out various daily tasks like holding a racquet or opening jars. Your grip can deteriorate over time if your regular activities don't include a lot of lifting and carrying. Injuries to the neck, shoulder, wrist, or hands might also have a negative impact on it, according to Zach Webster, a physical therapist at Columbus's Ohio State University Wexner Medical Center.
You may be able to carry less weight and hold it for shorter periods of time if your grip strength is weak. Even your fine motor skills may be impacted.
People commonly complain that they have problems putting on a dress shirt or bra or that they drop objects more frequently as a result of their inability to maintain their grasp, according to Webster's patients. Fortunately, you may strengthen your grip significantly by simply carrying something heavy as you walk.
Farmer’s carry: Grab a dumbbell in each hand, stand tall, walk at least 10 steps in a straight line with your hands hanging down at your sides.
The rotator cuff, which is made up of the four muscles around the shoulder joint, aids in the powering of arm and shoulder movements. The shoulder is the body's most movable joint, hence abuse or overuse can lead to injury. Baseball and tennis players, as well as anyone with occupations that require repetitive overhead motions, like construction workers, are at risk for rotator cuff injury.
Standing row: Take a 3-foot looped elastic band and fasten it to a doorknob or other sturdy object. Your elbow should be bent and at your side as you hold the band. Return to the starting position by slowly pulling your elbow back while maintaining your arm close to your side.
Your delts, also known as the posterior deltoids, are tucked beneath the back of your shoulders and support your upright posture. Additionally, they are located right across from your chest's pectoralis muscles. According to Kom, a lot of people focus on their pecs while neglecting their posterior delts, which can result in a muscle imbalance, injury, and a stooped posture.
The anterior delts and pecs in the front of the body are shortened as a result of the amount of time we spend driving, using computers, and performing other tasks while slumped over, according to Kom. Therefore, it's crucial to lengthen them, and strengthening the posterior delts and trapezoids is a fantastic approach to do that.
Seated dumbbell rear fly: Leaning forward while seated, lift a dumbbell in each hand. Keep moving forward while raising your arms to shoulder height and lowering them back down gradually.
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