Category: Injury Prevention



Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

How to prevent them Train with No pain: Injuries

How to prevent them Train with No pain: Injuries

Below is a list all athletes should have as a reminder at the beginning of their training journal in order to PREVENT injury. 1. WARM UP: No matter how rushed you are to get your workout complete, muscles need to be warmed up. A large percentage of injuries are induced from lack of warmed skeletal [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

Prevent Training Injuries

Prevent Training Injuries

Below is a list all athletes should have as a reminder at the beginning of their training journal in order to PREVENT injury. 1. WARM UP: No matter how rushed you are to get your workout complete, muscles need to be warmed up. A large percentage of injuries are induced from lack of warmed skeletal [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

How to Avoid BodyBuilding Injuries

How to Avoid BodyBuilding Injuries

You’ve been benched! And no…I DON’T mean bench-PRESSED! “Benched” as in out of the game…as in injured…as in kaput. Body building injuries lurk just around the corner, waiting to knock you out of your training regimen if you give them the chance. But hey…what can happen, right? I mean, you can lift a gazillion pounds [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

How to avoid over training

How to avoid over training

Overtraining is a problem that all of us must contend with at some time or another. Overtraining occurs when the body is stressed past its ability to recover from workouts. As you may be well aware, lifting in the gym puts tremendous stress on the muscles in your body. This stress is necessary in order [...]

Staying Safe While Building Muscle

Staying Safe While Building Muscle

You see body builders online or on TV and you wonder how they got to be so big. The truth is, many of them are probably juicing and are risking their safety in order to look bigger. On the other hand, you see numerous multivitamins and other diet pills that claim to have safe results [...]