written by Mary Ellen Coffey
When you exercise regularly, or are new to exercise you'll have days when you wake up feeling pretty darn sore. It may be an overall soreness, or could be specific to certain areas, but it's during these times in particular that it's important to motivate yourself to move and release that soreness.
By warming up your joints and muscles with these simple mobility, body weight, and resistance band movements you'll ease away that stiffness, release the tension it's causing within your body, and feel your soreness fade away.
Ten simple drills you can do to ease away that soreness:
written by Mary Ellen Coffey
1) Strong Posterior Chain
What are the benefits of a stronger posterior chain? Your hips are part of your posterior chain and kettlebell swings directly strengthen them. Stronger hips allow you to move better and with more power, reduce potential for injury if you were to fall, and keeps you participating in your activities longer. The same for your lower back. According to the National Academy of Sports Medicine low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults. Poor posterior strength can contribute negatively to our everyday tasks and activities, slowing us down, and possibly stopping us from enjoying certain activities. The strength you build through kettlebell swings can significantly improve your lower back and hip health simply because this move alone helps develop back (posterior) strength.
2) Cardio-Respiratory Health
What are the benefits of improving your cardio-respiratory health? There are many, but simply put if you'd like to participate in your activities longer without getting tired or winded than kettlebell swings can help you with that. By improving your heart and lung health you'll decrease your pulse rate which allows your heart to work more efficiently while you are doing whatever cardio based activities you enjoy such as, but not limited to, biking, hiking, walking, tennis, or running. Kettlebell swings offer a unique blend of strength and conditioning all in one move, and your body will become better at bringing oxygen to your muscles.
3) Grip Strength
What are the benefits of having a stronger grip? Not only will you strengthen your grip through kettlebell swings, but also your forearms. Cooking with heavy pots and pans becomes easier with a stronger grip as well as gardening, and carrying heavy loads, or even opening up a jar. As we age weak hands and forearms can limit our ability to do more for ourselves, and possibly stop us from engaging in creative hobbies. The unique design of the kettlebell allows you to develop excellent grip and forearm strength especially during the kettlebell swing.
By learning proper form and technique for the kettlebell swing you'll have the ability to add this powerful effective movement into your current routine. Designed for efficiency, but high on technique, the kettlebell swing could soon become your favorite go-to exercise. With workouts as little as 15 minutes long the kettlebell is an excellent all around tool intended to increase and improve upon your current fitness level including your strength and conditioning.
Useful practical information and a workout or two...