5 exercises to prevent injuries

1. Pyramidalis stretching. This alleviates the usual pains in buttocks and thighs, legs and feet when climbing stairs or spending a long time sitting down. This is due to the overloading of the pyramidalis muscle, but it can be alleviated with these simple stretches. You must stretch out on the floor or a hard surface, facing upwards and pushing your knee towards your opposite shoulder and stretching the foot backwards. After holding this posture, gradually return to the initial position. This can be carried out at home when getting up in the morning and before going to bed. These stretches are also a good routine for looking after your back health

2. The cat-cow is a perfect exercise for relaxing and oxygenating your entire body. It also alleviates rigidity and overloads on the spine. Furthermore, it strengthens the abdomen and gives elasticity to the muscles. Both hands and feet must be placed on the floor and in this position, breath in while lifting your head and arching your back downwards. When breathing out, the opposite movement is carried out. That is to say, contracting the abdominal muscles and arching the back upwards, dropping your head to look at your navel. This posture is habitual in yoga and it provides a significant rest for the lumbar region. For this reason it is one of the regular exercised for treating or preventing injuries in this area.

3. If you want to strengthen the buttock area, one of the most recommended exercises that can be done at home, without any equipment, is the glute bridge. Although it does not only work on this area, it also works the back, the abdomen and the quadriceps. You must lie on the floor, facing upwards, with your knees bent and your feet on the floor. Keep your arms stretched out alongside your body. Then, lift your pelvis and keep it in this position for one minute. Once this time has passed, return to the initial position. It is a perfect exercise for people who do not usually work these muscles and a good starting point for strengthening the buttocks.

4. Squats are one of the easiest strength exercises to do and they have the most benefits. These movements work strength, resistance and also coordination and they are considered to be the most complete exercise for the leg area. Squats mainly work muscle groups such as the quadriceps, the calves, the buttocks, the abdomen and the back. They are used to strengthen ligaments and to tone different parts of the body, in addition to being incredibly effective for losing weight. There are several types, the free squat is the most popular and it consists of maintaining the back straight and the feet in line with the shoulders, it is carried out using just the actual body weight itself when bending the knees slowly, then the hips and the ankles, lowering the body until reaching a 90 angle. It is important to breathe in when lowering and breathe out when returning to the initial position.

5. Neck stretches allow the muscles in this area to become more flexible and decrease the probabilities of neck injuries. They also have an immediate effect on the mood. They are an effective movements that can be carried out anywhere and at any time. Put one hand on one of the upper sides of the head and let the weight of this bring the opposite ear closer to your shoulder. Then change hands and side, and let the weight of the hand on the head exert this force.