Injury Prevention: Stability Training

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Sure, stability training helps people obtain that perfect beach body but more importantly, it helps build a solid and stable foundation in the body’s core. The core affects alignment, balance and posture but it’s also a key player in every day injury prevention. Mundane activities like lifting a grocery bag, walking a dog, or even attempting to not sway on the L all require stability. When stability is lacking, injuries can occur.

Michele Sotak, a personal trainer at HiFi, says she tends to focus on injury-prone areas when stability training. The knees and lower back are just some of these areas and exercises such as a basic lunge engage the muscles, stabilizing them by using the body’s core and back to remain upright and properly aligned. Over time, these exercises strengthen weaker muscles, preventing injuries.
Michele gave us some exercises to try at the gym or even in the privacy of our own homes:

Couch Dips:
1. Sit on the floor with your back facing a couch.
2. Place the palms of your hands on the edge of the couch, fingers facing your back, and elevate yourself into a squatting position.
3. Slowly bend your elbows and knees, dipping down.
4. If you have a bosu you can use this as well, placing your hands on the ball side. For an added challenge, lift one leg straight out, alternating.

Pushups:
1. Using a bosu, flip it so that the flat side is facing up.
2. Grab the outer edges with your palms, get into a push up position, and begin your reps.
3. If you do not have a buso, you can use your couch, placing your hands against the edge of the couch.