Staying active this year doesn’t have to be complicated. With simple, effective exercises, you can maintain your strength and reduce discomfort even during the busiest times of the year. Regular movement helps manage aches and pains, while strengthening key areas like the shoulders, back, hips, and pelvis ensures you’re supporting your joints rather than overloading them. Here are five targeted exercises that are easy to fit into your routine and require minimal equipment.
1. Shoulder external rotation
Strengthen your rotator cuff muscles to improve shoulder stability and arm movement. This exercise is essential for maintaining shoulder health and preventing injuries.
How to do it:
- Use a theraband or loop band held in both hands.
- Tuck your elbows into your sides and pull your hands outward.
- You should feel a squeeze between your shoulder blades.
Click here for detailed instructions and reference pictures.
2. Wall push-ups
Wall push-ups are an excellent way to build dynamic scapula stability, which supports better posture and shoulder health. They’re simple, equipment-free, and easy to modify.
How to do it:
- Stand an arm’s length away from the wall.
- Place your palms shoulder-width apart and just below shoulder height. (For wrist discomfort, use your knuckles instead.)
- Brace your core and keep your body in a straight line.
- Bring your chest toward the wall, bending your elbows, and then press back out.
Learn more about wall push-ups here
3. TA basic (Level 3)
Keep your core engaged and your spine supported with this exercise, which targets deep abdominal muscles. It’s particularly beneficial for counteracting the effects of prolonged sitting.
How to do it:
- Lie down with your knees bent and feet hip-width apart.
- Activate your core by pulling your belly button toward your spine while keeping your abdominals relaxed.
- Lift one leg off the ground and extend it away from your torso.
- Relax your core between repetitions to build muscle control.
Learn more about TA Basic here
4. Glute bridge
Strengthen your glute muscles to improve stability and reduce strain on your lower back and hips. As one of the largest muscles in the posterior chain (back, glutes and hamstrings) it plays a major role in movements such as walking, sitting and standing.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart.
- Brace your core and lift your hips as high as possible, squeezing your glutes.
- Control both the upward and downward movements.
- Progress to single-leg bridges for an added challenge.
Double-leg glute bridge instructions
Single-leg glute bridge instructions
5. Seated hip abduction
Target your glute medius for increased hip and pelvis stability. A strong glute medius reduces lower back discomfort and provides better overall support.
How to do it:
- Loop a band around your thighs just above the knees.
- Sit with your feet flat on the ground, hip-width apart.
- Push your knees out to the sides against the band, ensuring controlled movement.
- Avoid rolling your ankles outward.
Click here for detailed instructions.
Do you have any questions?
Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)
Email us at admin@mdhealth.com.au
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Our clinical staff would be happy to have chat if you have any questions.
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