The 3 Best Exercises to Do Everyday!

Are you trying to stay fit? How about trying to prevent pain? Or just need direction in how to exercise?

Then try these 3 simple exercises everyday. They will help improve function, range of motion, and strength.

1. Squats

Squats are one of the most functional exercises anyone can do. This exercise mimics getting up and down off a chair. This exercise is so important that there is a functional medical test that correlates age with the amount of squats one can complete. It is predictive of fall risk and generalized health. To complete this exercise, place your feet hip width apart. Then start to bend at your hips and knees. Keep your weight back on your heels and bring the behind back. Come back into full standing. Repeat this exercise 20 times.

2. Bridges

Although not a functional exercise, bridges are great for improving hip extension range of motion and strength. Additionally, bridges are also a great core stabilization exercise and can reduce back pain. This exercise also makes it easy to understand activation of the gluteal (buttock) muscles. To complete this exercise lay on your back with your knees bent. Squeeze your buttocks tight and tighten your abs. Slowly lift the hips up off the floor without arching the lower back. Return to the floor but maintain the tighten gluts and abs. Repeat 20 times.

3. Rows

This exercise is great for reducing neck pain, shoulder pain, and improving posture. However, many times, rows are completed incorrectly leading to an overuse of the upper trap (neck) muscle. Rows are primarily completed to activate the scapular (shoulder blade) muscles. By activating these muscles, the shoulder blades will then sit in a more neutral position, helping to bring back the shoulders and straighten the spine. When doing this exercise, think about bringing the shoulder blades back AND down. To complete this exercise, stand up tall and attach an exercise band to the doorknob. Hold the band in each hand, slowly squeeze the shoulder blades together and guide the arms back. Keep an upright position throughout the exercise. Repeat 20 times.

Did you find this article helpful? Please share it with your friends and family. You can also visit www.saramikulsky.com for more helpful exercise tips.

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

CONTACT US

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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