May Week 1 Exercise and Stretch

May - Week 1 Exercise and Stretch

Deadlift: can be a very effective exercise, but must be performed with proper form and very carefully to prevent injury to the lower back. If done correctly, you can greatly improve the strength and flexibility in your hamstrings and glutes.

• To perform the dead lift, You need a barbell or dumbbells beginning on the floor
• Walk to the bar. Stand with your mid-foot under the bar.  Hip-width stance, toes out slightly
• Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs. 
• Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. 
• Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.

Scissor Hamstring Stretch: a great stretch that can be performed by anyone, even those with a back injury. This is one of the best hamstring stretches you can do if you are really tight or sore. 

• Stand with your feet together
• Step your right foot back about two feet, bend forward at the hip while keeping both legs straight
• Hold for 30 seconds and then switch legs