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How to avoid common injuries

From my experience most new clients that come to the studio suffer from limitation and pains in similar joints . The majority of complaints are about neck , shoulders , upper back , lower back and hip.

Most likely these problems are caused by the sedentary lifestyle most people now days practice.

It comes into expression with Internal rotation in the shoulders , short upper trap muscle , posterior hip tilt , limited hamstring flexibility and bad lower and upper back posture.

In addition to stretching there are a few exercises that are a must-have for me with new clients , these exercises are proven to improve the posture and reduce joints pain.

Here you an example for a few and their function

ROTAOR CUFFS: iNTERNAL & EXTERNAL ROTATIONS
The rotator cuffs main function is to press the Plug into the socket , strengthening those muscles will allow the shoulder to deal against heavier loads without risking an injury it will also improve the shoulder mobility while improving the posture.

ERECTOR SPINEA: RDL
The Erector Spinea are the two big muscles across our back which keep us standing upright , working on these muscles will allow the spine to handle heavy weights without overloading it. Using the RDL will also provide an active stretch to the hamstring which will reduce tension from the lower back and posterior chain in general.

MID TRAP & RHOMBOIDS: OPPSITE FLYS
The mid trap and rhomboids are the muscles that are responsible for adducting the shoulder blades , isolating these muscles from time to time will help you keep a correct upper back posture in exercises like DL and Bentover row which ultimately will lead to a better posture and a stronger upper back.

TRANSVERSE ABDOMIN: HOLLOW PLANK
A belt shaped muscle underneath the abdominals which is responsible for stabilising the spine by bracing the abs and spine , learning how to use this muscle will help you to avoid lower back pain and improve the lower spin posture. Another nice benefit of strengthening the Transverse is that it will improve the physiques by “holding” the stomach in.

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