- Perfect your proprioception
Proprioception is your sense of how your limbs are moving in space without looking at them. Perfecting
it is important as it will enable you to move with grace and balance during exercise, and it helps prevent
injury in joints that are easily damaged by a lack of balance, such as the knees. Take off your shoes for the
exercises – it makes them easier as you can feel the ground.»
Stand on one leg with the other knee raised to hip height. Close your eyes and hold for 30 seconds. Swap legs.
To make it harder, do it on an uneven surface such as grass. Repeat 10 times on each leg.
»
Stand on one leg, arms out to the side. Slowly bend at the hip to bring your upper body horizontal to the ground
with your leg extended out behind you. Hold for a few seconds and return to standing. Repeat 10 times on each leg.
»
Walk forwards, crossing your right leg over to your left and vice versa, without looking down. Keep the upper
body facing forwards. Do 10 forwards and the same backwards.(
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‘Working on
your flexibility
combats
tightness’
Perfecting it is important as it will enable you
to move with grace and balance during exercise
- Focus on flexibility
“Working on your flexibility combats tightness and also enables
you to stay injury-free and perform exercises such as squats
more effectively,” says Harkirat Mahal, founder of Motivate PT.
“After a brisk five-minute walk, find a quiet space in a park and
repeat the following sequence a few times.”»
LUNGE MATRIX
To open your hips, stand with feet
hip-width apart and lunge forward,
diagonally, sideways and then
backwards with your right leg,
coming back to standing between
each one. Repeat on the other leg.
»
DOWNWARD DOG
This common yoga pose is
excellent for stretching the calves
and hamstrings. Begin on your
hands and knees. Align your wrists
under your shoulders and your
knees under your hips. Exhale, tuck
your toes and lift your knees off the
floor. Reach your pelvis up toward
the ceiling so you’re in an upside
down ‘v’ shape. Your heels may not
touch the ground, but gently ease
them towards it.
»
LEG SWINGS
This fun move opens up the hips
and lower back. Stand side on toa wall. Place your hand on it for
balance and swing the right leg
backwards and forwards for 30
seconds, keeping your upper body
still. Swap legs. You may not swing
far to start with, but you’ll progress.
»
SUMO SQUAT
This squat is an effective move for
mobilising the muscles in your
bottom and stretching the inner
thigh. Stand with feet wide apart,
toes turned slightly out. Keeping
your back straight, bend your knees
to lower yourself as far as possible.
Return to standing. Do as many as
is comfortable.
»
FORWARD SPINE ROLL
From a standing position, let your
shoulders roll forwards and allow
your arms to hang. Allow the spine
to flex forwards with a bend at the
hip. Release the tension in the
shoulders and feel a deep stretch.be informed
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