PUBLISHED ON Nov, 04, 2024
The Most Common Age-Related Injury: Falling
As we age, falling becomes one of the most common and dangerous potential injuries. Falls often lead to serious issues like fractures, making daily tasks more difficult and lowering quality of life.
"If You Don't Use It, You Lose It!"
This simple phrase captures the reality of aging. As we get older, if we don't stay active, we lose muscle strength and flexibility. This makes us more likely to trip, lose balance, and ultimately fall. Staying consistent with exercises that target key muscles can help us avoid this fate.
5 Movements to Avoid Age Related Injury
The Hyper Pro is designed to strengthen critical muscles needed for stability and movement. By incorporating these five key exercises, you can improve your balance and strength that starts to decline in most people after the age of 40. Adding these movements to your routine will help to reduce the chance of falling by giving you a stronger foundation.
1. Incline Nordics
This movement targets the hamstrings, which are essential for controlling leg movements and providing stability. Strong hamstrings help prevent sudden falls by improving your ability to catch yourself when you lose balance.
How to:
- Set your Hyper Pro to Nordic Incline Mode. As a beginner, 30-40° is a great place to start.
- Insert your feet in between the ankle rollers, pressing firmly against the footplate.
- With your knees pressed against the Nordic Pad, you will align your shoulders over your hips.
- Lean forward until you feel some tension in your hamstrings and fight the way down.
- Use assistance to come back up to the top and repeat.
- 3 sets of 5-8 reps is a good starting point.
2. Back Extension
Strengthening your lower back is crucial for posture and core stability. A strong lower back helps you maintain an upright position and move confidently, reducing your risk of injury.
How to:
- Set your Hyper Pro to 45° Back Extension Mode.
- Slide your feet into the ankle rollers pressing firmly against the foot-plate.
- The hip pads should be positioned just at or below the hips.
- Start the movement by hinging forward until you feel a stretch in your low back and glutes.
- Repeat this for 3 sets of 8-12 reps.
3. QL Raise
The Quadratus Lumborum (QL) muscles, located in the lower back, play a vital role in lateral stability. Strengthening these muscles helps you stay balanced, especially during side-to-side movements or when you need to quickly shift your body.
How to:
- Set your Hyper Pro to 45° Back Extension mode.
- Get into the machine sideways with your feet pressing against the footplate.
- Your working-side leg will be on top and in front of the opposite leg.
- Bend down until you feel a stretch along the side of your hips.
- To make this a stretch-strength movement, come back up and repeat for 3 sets of 8-10 reps.
4. Leg Extension
The front of your legs (quads) helps support you while standing, walking, and moving up or down stairs. Strong quads make it easier to move around safely and reduce the chances of tripping or stumbling.
How to:
- Attach your Leg Developer to your Hyper Pro (it takes just 5 seconds!)
- Sit on the edge of the Hyper Pro and insert your legs into the Leg Developer.
- Start the movement by extending your legs until you feel a strong contraction in your thighs.
- Aim to complete 3 sets of 15-20 reps.
5. Hamstring Curl
This exercise strengthens the back of your legs, improving stability and control in your lower body. Hamstring curls complement Incline Nordics by focusing on the opposite strength curve. The Nordic Curls will strengthen your hamstrings in their lengthened position, while the Hamstring Curls will strengthen them in the shortened position, leaving no weak links behind!
How to:
- Attach your Leg Developer to your Hyper Pro (it takes just 5 seconds!)
- Lay belly-down on the edge of the Hyper Pro and insert your legs into the Leg Developer.
- Start the movement by flexing your legs until you feel a strong contraction in your hamstrings.
- You should try and get your heels as close to your glutes as possible.
- Aim to complete 3 sets of 15-20 reps.
Conclusion
🚨Screenshot for quick reference!
- Incline Nordics 3 x 5-8
- Back Extensions 3 x 8-12
- QL Raise 3 x 8-10
- Leg Extension 3 x 15-20
- Hamstring Curl 3 x 15-20
Falling is a major concern as we age, but it’s not something we’re powerless against. The key to avoiding falls is consistent exercise that strengthens the muscles responsible for balance and stability. Using the Hyper Pro for movements like Incline Nordics, Back Extensions, QL Raises, Leg Extensions, and Hamstring Curls will help build a strong, stable foundation.
Of course, always consult your doctor before starting a new exercise regimen to make sure it is right for you.
Ready to start working against aging? Get your Hyper Pro today for $300 off! With this all in one home gym, you’ll be able to start working directly against aging, right from home!
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