Strengthen Your Muscles and Reduce Your Risk of Injury with These 4 Compound Exercises
Strength training is an essential component of any fitness program, and compound exercises are an excellent way to maximize your time and effort. Compound exercises work multiple muscle groups simultaneously, making them efficient and effective. But did you know that they can also help to reduce your risk of injury?
Here are four compound exercises that will not only strengthen your muscles but also the tendons and joints they attach to, reducing your risk of injury:
1️⃣ Pendulum Lunges: These are similar to walking or climbing stairs, both forward and in reverse, and can improve knee stability and ankle mobility.
2️⃣ Forearm Planks: These teach us how to stabilize the pelvis, spine, and shoulders, improving overall posture and reducing the risk of injury.
3️⃣ Side Lying Hip & Shoulder External Rotations: These improve mobility and strength in these joints, reducing the risk of injury during activities that require rotation.
4️⃣ Prone YTWs: These exercises can help correct a kyphotic (rounded) upper back and forward shoulders, improving posture and reducing the risk of injury.
To reap the benefits of these exercises, aim to do 10-15 reps of each exercise at least twice a week. Hold the plank position for at least 30 seconds, gradually increasing the duration as you get stronger.
Incorporating compound exercises like these into your fitness routine can help you achieve your goals while reducing your risk of injury. Remember to always use proper form and technique, and consult with a fitness professional if you’re unsure about how to perform an exercise correctly.
Stay safe, stay strong, and happy exercising!
*This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.*
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