Wellness Wednesday: Injury Prevention

Welcome Back To Wellness Wednesday!

We hope that you had a wonderful and relaxing holiday weekend! For those of you who spent the weekend relaxing and grilling at the BBQ, this week’s Wellness Wednesday exercise tip will be kind to you. Today’s focus is injury prevention through stretch and strength. Stretching and strengthening your muscles is a good way to avoid injury, especially the killer back and knee injuries. Here are a few tips for wellness…

-Wellness Work-Out-

Exercise: Yoga/Stretch Knee to Chest

Goal: This exercise helps reduce the risk of injury to the lower back by stretching hip flexors and hamstrings. 


  • Lie on your back. Bring one knee into the chest and hold for approximately 5 seconds.
  • Release slightly and repeat 3 times then switch legs.
  •  At the end, bring both legs into chest. Knees can be slightly apart as to not put too much stress on abdominal wall.
  • Breathe slowly and allow body to “give in” to the stretch. Make sure to relax the head and neck.

*Another golden injury prevention tool is using a foam-roller. Use a foam- roller to help speed soft-tissue recovery from muscles soreness. Utilizing a foam-roller will also improve your flexibility.

– Nutritional Wellness-

Eat food that will complement your exercise efforts! Eat foods that have the most antioxidants [these foods fight against heart disease, cancer, aging and many other diseases]: small red beans, blueberries, red kidney beans, pinto beans, cranberries, artichokes, blackberries, prunes, raspberries, strawberries, apples, pecans, cherries and plums.

-Mental Wellness-

The happiest of people don’t necessarily have the best of everything; they just make the most of everything that comes along their way.”

“If you’re going to throw a club, it is important to throw it ahead of you, down the fairway, so you don’t waste energy going back to pick it up.” –Tommy Bolt


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