No pain no gain, right? Well, there’s a little bit of truth behind this saying. You can use working out as a vessel to prevent pain. We’ll be breaking down 5 workouts to prevent pain.
Pain can set you back on major fitness goals and everyday life. Although workouts can cause soreness this shouldn’t be mistaken as pain. Soreness tends to clear up after a few days. However, pain is something that lasts longer and can physically prevent you from living your life. There are ways to prevent pain from entering your life. In fact, working out even while injured can speed up the recovery process. This shouldn’t be mistaken as continuing your normal workouts at 100 percent. This means to work out, but with little to zero weight when injured.
Working out will send blood and nutrients to the muscle. Meaning, that if an injured area gets put through a workout then it receives that rush of blood and nutrients. Thus, helping those damaged areas to repair themselves naturally through a workout.
Don’t underestimate the power of yoga workouts! Yoga is a natural way to bring balance and strengthen your muscles. Movements like the glute bridge or cat-cow can help with the pain. The glute bridge targets the lower back and glutes. Having strong glutes and hamstrings will support your upper body. Stronger legs mean that the likelihood of pain is lowered. The cat-cow targets your upper-back muscles. It relieves stress by releasing tension that’s locked up. It will also improve posture and bring balance to your back. Many yoga workouts will also improve core strength.
The next exercise in the 5 workouts to prevent pain is walking! Walking at your own pace will help your cardiovascular system. It’s best to do walks first thing in the morning. Exercise releases endorphins, which is the body’s natural painkiller. Endorphins can also boost your change of mood in a positive way. This positive change can help you when tackling the rest of the day. Walking is a form of cardiovascular exercise. Heart disease is one of the leading causes of death in the US. Doing this steady-state cardio for longer periods of time can help combat heart disease.
The squat is one of the 5 workouts to prevent pain. With practice, this workout proves to be an overall effective exercise. The squat is a compound movement that involves the legs, back, shoulders and core muscle groups. Start off with your natural body weight to perform this exercise. It’s best to use shoes with little soles to ensure your body’s natural squat.
First, stand up straight. Then, spread your feet about shoulder length. After that, point your feet outwards so that they’re not pointed straight. Use your best judgment when it comes to the length of your feet that are spread apart. Taller people will benefit from a wider stance than shorter people. Whatever feels right is the best stance. Lastly, put your hands to your chest and grip them so that it’s in a ball shape. Once you’ve done that take a deep breath and flex your core. Squat down slowly until your knees are at a 90-degree angle. Then, exhale and squat upwards. Repeat this process until you have the motion down.
The lat pulldown is a great machine that targets your back muscles. You’ll need a lat pulldown machine in order to do this exercise. First, set the appropriate weight and seat height desired. After that, grab the bar with an even and wide grip. Grab the bar so that your elbows and forearms are at a 90-degree angle. After that, take a deep breath and pull the weight down towards your chest. Try to get the most optimal squeeze at the bottom of the position. You should feel everything on your back at the bottom of the movement. If not, then check your form and reset the weight.
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