People often forget to train smaller, stabilising muscles that play a crucial role in overall strength, balance, and mobility. Some of these include:
1. Rotator cuff muscles: These four muscles in the shoulder joint help stabilise the shoulder and prevent injury. They are often neglected in workout routines, leading to shoulder pain and weakness.
2. Gluteus medius: This muscle in the buttocks helps with hip stability and balance, but is often overlooked in favour of the larger gluteus maximus.
3. Lower trapezius: This muscle is located in the upper back and helps with shoulder blade movement and posture. It is often underdeveloped due to poor posture and sitting for extended periods.
4. Transverse abdominis: This deep abdominal muscle acts like a corset around the waist and helps with core stability. It is often ignored in favour of the larger rectus abdominis muscle.
5. Soleus: This muscle in the calf helps with ankle stability and mobility, but is often overshadowed by the larger gastrocnemius muscle.
Incorporating exercises that target these smaller, stabilising muscles can help improve overall strength, balance, and mobility and prevent injury.
Fitness tips of the week
This week’s fitness tips tie in seamlessly with the above. The first tip is to work larger muscle groups first. Larger muscle groups utilise more energy to train, so exercise those muscle groups first before you get tired. Save the abdominals for the end or your workout. Tiring your core in the beginning of the workout may lead you to compromise your form when training other muscle groups.
The second tip is: any activity is better than none.
Keep your remote next to the television. Force yourself to get up to change the channel.
Exercising 3-4 times a week will help relieve premenstrual cramps. Regular exercise will help strengthen the muscles in your lower back and abdominals area where cramping occurs.
The third tip and one you have to watch is: be careful with sports drinks. These are usually heavily advertised as good for restoring energy. The fact is that they very often contain high levels of sugar and salt. Water is great and has no calories.
