Exercises to Keep You Out of the Doctor’s Office

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Check out these tips from our very own Dr. Jason Saleh!

With repeated use, our body can get a little rusty.  In studying orthopaedic surgery I have noticed a few parts of the human body that tend to wear out more quickly than the rest.  Here are the exercises that I think everyone should do several times a week to maximize the chance for functional, pain-free (and surgery-free) aging.

1) Core strength.  This means your abdominals, your lower back, and your pelvic muscles.  They’re involved in almost every movement we do so keep them strong.

2) Quadriceps strength. Quad strength is key in preventing knee cap pain, a common problem in active adults.

3) Hamstring flexibility.  This is also important in preventing knee cap pain but also in preventing injuries and maintaining good form in exercise.

4) Scapular retractors.  These are the muscles that pull your shoulder blades back. They not only help maintain good posture, but they are involved in a host of shoulder problems that often arise with age.

5) Practice good posture.  Shoulders back, head up straight.  There are actually reasons why you should do this (even if the people who told you to do it didn’t know why).  Good posture is important in preventing injuries to the low back, shoulder and neck.

6) Hip strength.  Strengthening the hip flexors, abductors and lateral rotators helps to maintain good leg alignment and minimize hip pain.