Prevent Injury with This Great Hip Warm Up – Swing Kicks (for Hip Mobility)

The Swing Kicks for hip mobility will work your glutes, hip complex and core, and is a great warm up to prevent hip injury. This is a beginner exercise, however, should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the glutes, and hip complex but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and SBB Inventor
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StrongBoardBalance.com

Steps

1. Begin with StrongBoard Balance in lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.

2. Step up onto the platform. Standing leg has slight bend in the knee but stays in same position throughout exercise. Keep spine erect and abs braced. Swinging leg is straight. Knee joint is showing no movement. Ankle is Dorsi-flexed throughout movement.

3. Holding this position and hinging forward from the hips, swing your leg out in front of you, straight leg high kick (hip flexion). Immediately, let the leg drop and swing behind you, like a pendulum (hip extension). Keep hips square and glutes engaged.

4. Repeat for desired number of repetitions or duration. Switch legs and repeat.

Tips

Keep abs braced during the entire movement. Stabilize hips through dynamic portion of exercise. The swing should be in the sagittal plane. For more of a challenge you can add weight. You can also slow tempo of swing.

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Seniors Haven’t Felt This Balanced in Years

StrongBoard Balance Board and Kathy Smith — Kathy Smith & StrongBoard Balance Board

Seniors have been balancing responsibilities for years. Balancing on StrongBoard, and specifically StrongBoard Mini, can help seniors maintain their physical balance, so they remain injury free. For anyone with ankle, hip, knee, or core injuries, StrongBoard Mini is ideal for those looking to feel as physically balanced as they were years ago.

StrongBoard Mini has springs which are 2” shorter than StrongBoard, making it somewhat less reactive, while still providing the benefits of 360 degrees of tilt on an unstable surface. Standing on StrongBoard Mini immediately engages the core of all users. Balance training helps elderly people improve proprioception and strength, as well as strengthening ligaments and tendons and other stabilizing muscles.

For most seniors, flexibility and strength training, combined with balance exercises, can help prevent slip and fall accidents more effectively by training the mind and body to naturally respond counter intuitively to instability.

Don’t forget to subscribe to our YouTube Channel for additional videos on exercises on improving balance, recovering from injury, or preventing injury.

Competitive Lifters, Balance and Injury Prevention

Any personal trainer with a reputable certification, whether it be in body building, CrossFit, or HIIT, won’t start you off by throwing you right into the workout. They’ll start by warming you up, teaching form and injury prevention.

Balance is an integral part of injury prevention and mastering form. Having a good sense of balance will help prevent any accidental injuries which may occur from losing one’s balance, and help you avoid potentially scary injuries.

Strong goals aren’t achieved over night, and can take years of dedication to reach, which is why longevity is so important. While freak accidents happen, it is more often the little details, which build up over time and prevent someone from reaching their goal. In this case, we’re talking about being a little off balance, leading to compromised posture and improper form.

Being a little off balance isn’t a big deal, but over time it will catch up with you, creating extra soreness and even chronic injury or pain. By getting on your StrongBoard and working on exercises you regularly do at the gym or your box, you can practice great form, see your posture improve immediately, and prevent future injury.

Check out this video of our StrongBoard Ambassador Auwana Brown @AuwanaIsGifted and see how she’s using StrongBoard to work on perfecting her form:

https://www.Instagram.com/p/BCx1Mv2E3FX/?taken-by=StrongBoardBalance

Don’t forget to subscribe to our YouTube channel for many more videos on form, and different exercises you can do on your StrongBoard.

A Balancing Act

Getting on or off your StrongBoard can be challenging at first – it’s a balancing act. Luckily, there are proven techniques you can use to avoid injury. When you first get your StrongBoard, there is a card that explains how to properly get on/off your board. We’ll quickly review the steps and tell you what to expect when you first get on your board.

To get on, place your left foot on the board with all your weight, and then make sure the platform is touching the base. Put your right foot on the other side, transfer your weight and keep a slight bend in the knees.

To get off, transfer all your weight to your left foot until the platformm touches the base and step off the board with your right foot, then your left.

It sounds simple, but using the board can be challenging for first time users. Getting comfortable with getting on and off the board is recommended at first, before getting into more advanced exercises. Some people like to use a wall, counter or partner to help balance. Keeping your arms out horizontally can help as well. It is important to practice getting off and on several times before beginning any exercise routine. This will open the neuro pathways and improve your mind body connection.

You can expect some imbalance causing you to go back, forwards, left or right. Bounce around a little to get a feel for the range of motion. The imbalance you feel on the board comes from the spring technology. Your body weight or external weights (dumbbells etc.) compress the springs creating a reactive energy, destabilizing your platform. You may get good but you will NEVER find a point of total stabilization. Unlike other balance devices, StrongBoard will not get low in air, puncture, deflate, or ever stop challenging you. The more you strengthen and control your core and stabilizing muscles, the less imbalance you will feel. Of course it takes practice. Keep practicing and you too can become a master of balance!

Bring Balance to Your Routine with the Squat

Summer isn’t too far off, and for those wanting to get fit, the squat is an essential part of a workout routine. The squat is often overlooked or avoided. Perhaps not being able to walk up the stairs, or walk at all the next day is the reason why. However, there’s no denying the importance of the squat.

The reason squatting often is so beneficial is because it is a complex exercise, involving multiple major muscle groups, including the calves, quadriceps, and hamstrings. The more muscle you build in your legs, the more calories your body will burn at rest to maintain your muscles. The power of compound calorie burning is a great thing.

Squatting will not only cause you to be faster, stronger, and jump higher, it can even improve your bone density, according to a study. Bone density in the neck and spine was improved by 2.9% and 4.9%, and which was only during the course of the study! The great thing about squatting with StrongBoard Balance is muscle confusion can happen without having to do different exercises. Simply trying to balance while squatting will work your leg muscles in different ways.

While squatting can be a challenging exercise to do on StrongBoard, the squat is perhaps the best exercise for having great balance, as it requires your whole body to be in control. Don’t be shy and try some squats on your StrongBoard today. We promise you’ll start seeing benefits!