| Safer Lifting, Less Injury | | | | about the size of their legs. The higher weights just |
| Strong legs, hips and back are the essential foundation | | | | strengthen the muscle fibers faster. Following this |
| for upper body strength and the ability to lift safely and | | | | approach gives you stronger, more balanced leg |
| play most sports. When lifting something, the leg, hip | | | | muscles in much less time. |
| and core muscles are responsible for a majority of the | | | | A Brief Exercise Review |
| power. In the golf and tennis swing, strong core and leg | | | | Squats are the corner stone of any good leg workout. |
| muscles generate straight, powerful shots. Weak legs | | | | With your feet hip width apart, back straight and head |
| contribute to poor body lifting and hitting mechanics and | | | | up slowly lower your body until your legs are bent 90 |
| upper body overuse and injury. Common injuries seen | | | | degrees. If you do have knee problems or are very |
| are lower back strain, rotator cuff injury, tennis elbow | | | | de-conditioned, start with a ball squat against the wall. |
| and carpel tunnel syndrome. | | | | This takes weight and stress off the knees while you |
| Good examples of everyday lifting are picking-up the | | | | learn good technique. Have an instructor at the club |
| kids, pushing a heavy wheelbarrow full of dirt or | | | | show you good form so as not to injure the knees. |
| cleaning out the garage. Any of the tennis strokes | | | | Squats strengthen gluteus maximus and hip flexors. |
| along with wood and iron shots in golf apply as well. | | | | Lunges, both stationary and walking, are a great |
| So to minimize your trips to the chiropractor, here are | | | | exercise to add movement and balance to your leg |
| a series of leg strengthening exercises to help build | | | | strengthen program. Standing with your feet hip width |
| core and leg strength when you need it the most. | | | | apart, take a larger than normal step forward. Pause |
| The Best Leg Strengthening Exercises | | | | and balance your body. Return to your staring position |
| To work safely and effectively, strong legs need a | | | | and step forward with the opposite leg. Always keep |
| strong core (the back and abdominal region muscles) | | | | your back knee at least 6 inches off the ground. |
| to push against. The best four exercises for creating | | | | Lunges strengthen quads, core and back muscles. |
| strong legs and core are squats, lunges, box jumps | | | | Box jumps can start with box steps (a 4 to 12 inch |
| and vertical leap. In combination, these four exercises | | | | step is good) if you don't feel comfortable jumping. |
| create a strong and unified lower body as well as a | | | | Using your arms for balance and lift, jump on the top |
| balanced and stable core. What makes these | | | | of the step landing with your knees nice and soft. You |
| exercises so good for leg strength? They most | | | | can step back down or jump depending on your ability |
| closely imitate the lifting movements we perform in | | | | and confidence. Box jumps are a total leg, hip and core |
| daily life as well as the sports based hitting motions. | | | | strengthener. |
| These four exercises are also effective at training | | | | Vertical leap is a great total body exercise. You will be |
| your muscles and brain to work in harmony while | | | | surprised how much cardiovascular benefit you get |
| stimulating your cardiovascular system. | | | | from this one. Stand facing a wall with arms above |
| Lower Repetitions and Higher Weights | | | | your head. With both feet, jump straight up noticing |
| The leg and core muscles are designed to provide | | | | how high on the wall your fingers touch. After 10 or 12 |
| both strength and support for the entire body. These | | | | tries, mark the highest spot on the wall as your effort. |
| are large muscles so they respond better to fewer | | | | Next time try and beat your mark. Vertical leap is a |
| repetitions and higher weights. Of course, you only use | | | | great total leg, hip and core and cardiovascular |
| weights that you can handle safely. The higher weights | | | | strengthener. |
| do not present a problem for women concerned | | | | |