How to stay healthy

                   FIVE MOST EFFECTIVE EXERCISES

How to stay healthy by doing simple exercises

Hello, everyone, I see a lot of injuries throughout my day and a lot of these are sure your sprains and strains and your bumps and your bruises it's really interesting the majority of patients actually all have problems directly related to reconditioning people are just weak they're just not working out there just not exercising their muscles in the ways that they need to and so what I wanted to do is shoot a quick video for you today and explain to you five exercises that I feel like everyone should do every day these are going to strengthen the major muscles in your core your upper body your lower body they're super easy to do really about ten minutes worth of exercise a day it's really gonna go a long way in helping you to prevent injury and helping you to stay a little bit more functional so we'll get right into it right now, this will help you to stay healthy.

 First exercise

1. The first exercise is gonna be for your core specifically for your back and for your butt you're gonna lay down on your back and we're gonna do some bridges lie on your back with your knees bent from here what you're gonna do is you're going to contract your glute muscles and then you're going to use those to lift your hips up off to the floor hold it for about a three-second count and then lower it back down squeeze the butt tighten up and lift up just like this again this is a great exercise for your glutes super important your hips in just movement in general but especially in spine stability, you're also going to fill this one in your lower back as you do these bridges up and down three sets of ten is a good a place to start with this one that's what the bridge looks like.

Second exercise

2. The next one that I like is gonna be the bird dog okay so for this one you're gonna be down on all fours and what you do is you're gonna take your left leg straight back while extending your right arm straight forward  not to fall there we go looks just like that and then return to that starting position now we're gonna alternate left arm the right leg looks just like that this is another great exercise I give this one to low back pain patients, all the time really helps to improve that core stability, as you're working reciprocal muscle groups meaning your left arm, is reaching for my right leg is kicking backward it's a great way to just to activate the spine muscles that are gonna stabilize your back and again about 3 sets of 10 is a good number to shoot for there.

Third exercise

3. The next one that I like is gonna be a plank so you're gonna be down on your elbows and toes that are gonna be a full plank if that's a little bit too difficult modified is gonna be on your knees but what I'm looking for is you're up on your toes I'm looking for a straight line from your shoulders hips knees ankles okay some people will hold it up here others will kind of let their back sag hopefully hips are actually below  shoulders and knees right now what you want to do is try and keep your core nice and tight try to keep your stomach muscles nice and tight to hold that back or hold that plank in a straight as straight in position as possible looks just like that I would say  a good number to shoot for on this would be three reps if you're a beginner and a twenty to thirty seconds if it's more intermediate thirty to sixty seconds if they're your more advanced sixty seconds plus be a great way to just activate some of your stomach and core muscles.

Fourth exercise

4. Number four is going to be some push-ups probably one of my favorite bodyweights exercises no equipment required on this a great way to work the core the shoulders chest and the arms so we're going to get down into that push-up position and again you can do modified push-up if you need to drop down onto your knees so even that tall push-up position slowly lower your chest down to the ground and then use your arms to push right back up into that starting position looks just like that and three sets of ten would be a good number to shoot for your push-ups.

Fifth exercise

5. The last exercise that we're going to be doing is just some simple air squats what that looks like stand with your feet shoulder-width apart try to keep your heels on the ground and then you're going to lower your butt down toward your heels try to keep your back straight and then return up to that starting position and so that's what an air squat looks like  keeping your back straight you don’t have to lean too far forward you can see my weight is on my heels when I get down here I should still be able to wiggle my toes if you can't you're too far up onto your heels could be potentially damaging to your knees and so air squats great exercise for the legs we're using a lot of the quads using a lot in the butt because you're kind of up and down into that squat position looks just like that so there oh and then about three sets of ten on the push-ups three sets of ten on the air squats as well and there you have them seriously takes maybe ten minutes out of your day to do it you're really going to help yourself as far as staying off injury and promoting function promoting strength.

Health is wealth by doing these simple steps you can stay fit and stay healthy

 So there you have my hope you enjoyed this blog about How to stay healthy if you have any questions please leave a comment below.

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