Proper Lower Body Exercise Tips From A Physical Therapist

Physical exercise can keep you staying healthy. Here are a few tips from an expert on how to stay in shape, easily.

A high percentage of ailments can be improved or avoided altogether with an ongoing fitness program. The problem is that you must be motivated and determined to be fit.

Finding the time and motivation to exercise can seem like an impossibility to most people so many are opting to pay a visit to a physical therapist to get a comprehensive evaluation and personalized program that suits their current health status. The physical therapist can also provide valuable advice on how to perform the exercises properly so you get the most out of your routine in the least amount of time.

When it comes to exercising the lower body it is extremely important to use the proper exercise methods because lower body exercises can make you susceptible to severe back injury if you do not perform the exercises properly. Here is some practical advice from a physical therapist on exercising the lower body properly.

Lower Body Exercise for Aerobics

Low impact aerobics such as walking or using the stair climber are highly recommended. However if you do engage in long distance running or any other type of high impact aerobics it is important to warm up and stretch properly and then top it off by wearing high quality exercise shoes. You should also run on soft, flat surfaces instead of uneven terrain which can inflict injury.

Always Warm Up and Stretch

Properly warming up and stretching is an essential part of a lower body workout since you will be using the muscles in your back and abdomen to perform lower body exercises. This will also prevent injury to parts of your lower extremities such as the ankles and hamstrings which can easily get strained if they are not prepared properly for exercise. Your warm up routine should include a few minutes of low impact aerobics and stretching techniques that include slowly stretching different muscle groups and then relaxing before stretching again. When it comes to the lower body also avoid bouncing during stretching routines because this can cause injury.

Use Proper Form

Proper form is a must when you are performing exercises for the lower body because the risk of back injury is much higher.

For example, if you are performing squats using the wrong posture you can easily injure your back. One of the most common mistakes is that people bend their knees over their toes. Squats require your back to remain straight at all times with the focus on using the strength in your legs to squat and then return to a standing position.

Another common mistake is people think lunges are a front leg exercise but are really back leg exercises. It is proper to lower your body to the ground using your back leg.

Increase Intensity Gradually in Increments

With lower body exercises it is important to begin with high reps and light weights to get the blood flowing to the muscles for the exercise and then gradually increase the intensity.

1. If you are just starting out it is best to remain with light reps until you feel ready to handle more weight or your physical therapist gives you the green light.

2. Doing low reps with a lot of weight may seem like it makes more sense in terms of time but it places you at a very high risk for injury.

3. Do lower body exercise at a cardio pace.

Vary Your Workout

To get the most out of your workouts, dont do the same thing over and over again. Your body will get used to your exercise and adapt to it. The result will be your body will not be challenged to get stronger, and youll get no progression, and possibly even retrogression.

These are a few tips that a physical therapist will tell you when you receive a comprehensive evaluation. If you are uncertain about any type of exercise it is a good idea to consult with your physical therapist who can guide you through the proper methods of exercising the lower body. They can also place you on a personalized program that is designed to target your weaknesses and prevent future injury as well as help you maintain optimum health.

About Dr. Kevin McGovern

Dr. McGovern is the founder 3 growing companies:
McGovern Physical Therapy Associates, one of the fastest-growing privately-owned companies in the U.S. recognized by Inc. Magazine;
Game 7 Training, a physical-therapy-designed strength and conditioning company; and
Velocity Rx, a physical-therapy designed rehabilitation & instruction program for athletes.

Dr. McGovern is also the inventor of the McGovern Movement Score (MMS), which measures the quality of basic human movements and can score how well one moves to help predict possible future injury.

Dr. McGovern has been analyzing the biomechanics of golfers and baseball pitchers for over 15 years in order to improve athletic results. As a sports enthusiast and athlete himself, his passion is helping people get in the best possible shape for a healthier, happier life. Visit http://www.mcgovernpt.com.