These Exercises Will Help You Minimise The Risk Of Muscle Injury

I hope you are having a great day. Today I decided to share with you some exercises that will minimize the risk of muscle injury.

Every exercise has a detailed description of how to do it. Make sure you follow the instructions carefully!


Forward lunge:

  1.  Get on one knee. 

  2. Place the other leg forward at a right angle. 

  3. Lean forward to feel the stretch in your inner thigh.

  4.  Hold this position for 20 to 30 seconds.

  5.  Switch legs. 

Side lunge:

  1. Stand with your feet far apart.

  2. Bend one leg and lean toward that knee.

  3. Hold this position for 20 to 30 seconds, then bend and lean toward the opposite leg. 

Standing quad stretch:

  1. Use a chair or a wall as support.

  2. Raise your back foot.

  3. Stretch the thigh by pulling the foot toward the buttocks with the hand on the same side of your body.

  4. Keep your hips forward and your knees bent.

  5. Release after holding for 20 to 30 seconds.

  6. Change legs.

Seat straddle lotus. 

  1. Put your feet together in front of you when you sit down.

  2. Kneel on the ground.

  3. The forearms should be placed on the inside of the knees. As you slant toward the floor, press down.

  4. Put your hips forward and lean.

  5. Hold this position for 20 to 30 seconds.

Side seat straddle. 

  1. With your legs apart, sit down on the ground.

  2. Grab the shin of one leg with both hands.

  3. Forward, chin resting on the knee.

  4. For 20 to 30 seconds, hold.

  5. Change legs.

Seat stretch. 

  1. Sit with your legs out in front of you.

  2. Leaning forward with your hips, hold onto your shins or ankles.

  3. Put the chin in line with the knees.

  4. For 20 to 30 seconds, hold. 

Knees to chest. 

  1. Lying on the floor, bend your knees and bring them to the chest. 

  2. Rock gently. 

  3. Hold for 20 to 30 seconds. 

After every workout, repeat these same exercises to help your body cool down and increase flexibility while your muscles are still warm.

You can follow me on my social media @finefitfitness_, where I post videos showing you how to perform various exercises correctly.

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