3 Exercises You Should Be Doing

Each of us have muscle imbalances and poor body mechanics we've developed because of pain, injury, or bad postural habits we've picked up over time. These poor postures or movement patterns place our bodies in a de-conditioned state and making us susceptible to chronic pain and injury. The point of corrective exercise is to identify these imbalances and create a program to correct them.

Here are the top three corrective exercises you should be doing right now:

  1. Lateral Band Walks
    How: Strap rubber tubing around your ankles. Stand with your feet shoulder width apart so that there is tension on the bands. Keep your feet straight.  Do not externally rotate your feet. Take 10 to 15 steps to your left, maintaining the straight foot position. Take 10 to 15 steps to your right, maintaining that straight foot position.

    Why: There are many large and small muscles within the hips. At times some muscles become weak and others start to overcompensate for those weak muscles. The lateral band walks will help strengthen those weak muscles.

  2. Cobra w/Scaption
    How: Lay face down on the ground. Bring your arms to the side of your body with your palms toward the ground. Slowly lift your chest and arms off of the ground as high as you can and squeeze your shoulder blades together. Look towards the ground while you do this. Bring your chest and arms back to the ground. Repeat this movement for 10 to 15 reps.

    Why: Many of us have a job where we are leaning forward over a desk or a computer. This position causes our muscles in our backs to be underused and become weak. This exercise will help strengthen those postural muscles.

  3. Foam Roller Shoulder Snow Angels
    How: Lay on a foam roller face up, lengthwise so that your spine lines up with the roller and your head is able to rest on the roller. Press and hold your low back to the roller. With your palms in the air, make a snow angel movement with your arms, keeping the back of your hand as close to the ground as possible. Do not let your low back come off the foam roller. Do this 10 to 15 times.

    Why: Again, many of us have a job where we are leaning forward over a desk or a computer. Due to this position many of your muscles in your chest become shortened or tight. This will help open up the chest and shoulders.

Garrett Arndt, MBA, NSCA-CPT*D, CSCS*D, CES, is a certified personal trainer at Mettler Center.