Strength training is an important part of
any exercise program. It helps to strengthen your muscles which
offers support and protection to your joints and your ligaments.
Try and make your strength training sport specific, so if you’re a runner or a skier
you could do squats or lunges. And remember the sooner you bring in strength
training into your regime the better prepared your body will be. Stand with your feet shoulder-width apart.
Take a big step forward putting your heel down first and then the rest of your foot.
Your feet should be at a staggered position with your head and back straight.
Place your hands on your hips. Lower your body by bending your hip and knee
until your thigh is parallel to the floor. Your body should follow in a straight line
down towards the floor. And then return to the start position.
Remember to keep your head back and your hips squared throughout the movement.
Repeat the exercise into your muscle is tired. The exact number you need to do will differ
from person to person. Stand with your feet shoulder-width apart
and with your head and back straight. Slowly bend your knees lowering your hips
backwards as if you’re about to sit on a chair. stop when your knees reach a 90 degree angle.
Your chest should lean forward slightly to keep your balance.
Stand up again slowly. Stand on one leg and slowly bend the knee
you’re standing on keeping it lined up with your toes.
Return to your standing position without putting your other foot on the ground.
Repeat this exercise on the other leg. Start with your shoulders over your hands.
Tuck your chin in and bring your toes up underneath you.
Pull in your lower stomach and slowly lower down keeping your neck in line with your spine.
Stop when your head is level with your elbows and then return to the starting position by
extending your arms at the elbows and pushing your body up.
Repeat the exercise until your muscles are tired.
Remember to keep your head and trunk stable, draw in your tummy muscles, never knock your
elbows at the starting position and don’t arch your lower back. Lie on your back on a firm surface with your
knees bent and your hands behind your head. Keep your elbows back.
Your head should be in a neutral position with a space between your chin and chest.
Draw in your stomach muscles and raise your shoulders off the floor looking between your
knees. Return to the starting position.
Remember to keep your head and back in a relaxed, neutral position throughout the exercise. Just a few key points about strengthening
exercises. Try to do exercises that mimic your sport.
Follow exercises carefully to avoid injury and breathe normally.
If you feel any pain at all during any exercises then stop immediately.
This video is intended for general information only and it does not replace the need for
personal advice from a qualified health professional.