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Move to Maintain Flexibility
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Strategic Moves
Five exercises to help keep your body flexible, strong and safe from injury.
You made a decision to regularly work out from now on? Congratulations! But before you start, you should know about a few exercises that will help you avoid some of the most common injuries caused by muscle overuse during walking, hiking, running, swimming or cycling. Do the following moves at the end of your warm-up or right after your workout.
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For Your Ankles
Before you go hiking, balance on one foot, bend your knee and slowly lower your body a couple of inches with a straight back. Slowly straighten your knee and stand upright again, then rotate your upper body from the hip from left to right. Repeat 10 times and switch to the other leg. This will strengthen your ankles.
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For Your Lower Back
To counter lower back pain while cycling, get down on your hands and knees and slowly extend and lift your right arm and left leg. Look toward the floor, keeping your body stable and your abs contracted. Hold for 15 seconds and repeat five times. Then switch to the opposite side.
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