DENVER--(BUSINESS WIRE)--October is filled with scares as everyone gets in the Halloween spirit, but the Fitness Together® brand, the largest one-on-one private, personal training franchise in the U.S., wants to make sure that your workout regimen doesn’t lead to any “scary” injuries that will continue to give you nightmares. James Mingle, Lead Personal Trainer at the Fitness Together studio in Greenwood Village, Colorado, has successfully rehabilitated from his own “horror story” of a broken back after a football-related accident in high school, and knows first-hand how debilitating injuries can be.
“Injuries from exercise can be extremely serious, even life threatening in my case. People 50+ years of age who are getting back into shape may need professional guidance to avoid injuring themselves,” says James. “After successfully rehabilitating from my broken back, I decided to take physical training seriously and pursued a degree in kinesiology from the University of Maryland because I want to help keep people from injuring themselves. From what I’ve seen as a trainer, the most common injuries are found in the back and lower back areas, meniscus damage in the knee, and in the neck – which can all be avoided by strengthening other muscles that support those high-risk areas.”
James says the most common injuries he sees can often be avoided by incorporating these stretches and movements into your workout:
Overall Back Injuries
- Superman – Lay on the ground with your legs and arms straight, lift your chest off the ground, and hold for five seconds. Repeat. This exercise engages abs, core, and strengthens your back.
- Resistance Band Rotation Hold – Anchor a resistance band to your side while standing, pull the band with both hands straight to the opposite side the band is tied, and hold for five seconds. Focus on pulling the band by twisting your core, not your arms. Slowly return until you feel no resistance in the band. Repeat this movement for multiple reps.
Lower Back – Non-specific l ower back pain
- Bird Dogs – On all fours, lift your leg and your opposite arm to full range of motion in a straight line. Hold for five seconds, slowly return to all fours, and do the same movement with the other leg and arm. This exercise not only stretches the lower back, it engages other muscles that build stability for your lower back that can prevent future strain.
Meniscus Knee Injuries– Meniscus-related injuries are slow to heal.
- Leg ABC’s – Lay on your back, straighten and lift your leg, and spell the alphabet with your toes. This exercise tightens and conditions muscles around the knee in an isolated manner.
- Step Downs – Using the stairs at your home, stand on the top stair and face downstairs. Set one foot on a stair while the opposite leg is hovering, and slowly lower yourself as you were to take a step downstairs. This exercise also works to strengthen muscles around your knee.
Neck Injuries – An extremely sensitive area surrounded by nerves that can be impacted by your shoulders, back, and even your legs.
- Shrug-to-Relax – A progressive relaxation exercise to reduce stress that can be carried in your neck, gently lift your shoulders to your ears as you would to shrug, hold for five seconds, and slowly release for five seconds, and repeat. By squeezing these muscles, you can release tension and increase blood flow in the area.
- Head Rolls and Neck Rotation – Slowly roll your head around your neck and change direction. Emphasize slowly rotating your neck, as it should take a full ten seconds to rotate your neck to avoid any injury to your vertebrae.
There are currently over 140 convenient Fitness Together locations throughout the U.S., so now is the perfect time to book your private personal training session with a certified personal trainer. To find a studio near you, please visit fitnesstogether.com
About Fitness Together
Fitness Together® is a one-on-one private, personal training franchise focused on changing clients’ lives with improved fitness and health. Whether the aim is to lose weight, tone and tighten muscles, or simply achieve better health, Fitness Together pairs clients with a personal trainer and a workout plan tailored for the individual’s goals, and focused on results.
Fitness Together Franchise, LLC began franchising in 1996 and has approximately 140 locations across the United States with additional locations planned for 2019. To learn more about the brand and owning a Fitness Together® franchise, visit www.fitnesstogetherfranchise.com. Each Fitness Together® is independently owned and operated. Fitness Together® and Fitness Together + design are registered trademarks owned by Fitness Together Franchise, LLC.