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Feeling ouchie? 4 moves to help those everyday aches

One day, you do something awesome, like walk all over your neighborhood or race your bestie to the pool. And the next day, boy, do you feel it! Here are four aches we’re working through this spring, and four moves to help you tone up for next time. See ya, soreness!


The problem: When you walk a lot, the spot between your pelvis and your thighs hurts.

The move: That spot you’re feeling is your hip flexors. One of our favorite exercises that will strengthen and stretch out those flexors is a slow lunge. Stand tall, feet shoulder-width apart. Take a big step forward with your right leg, dropping your back knee down until it almost touches the ground. Your right knee should form a 90-degree angle, with your thigh parallel to the ground. Step your left leg forward, then step forward again on your left leg, repeating the move on the other side. Repeat 20 times, 10 on each side.


The problem: Your back totally kills after a day spent taking standardized tests

The move: It’s time for the bridge! Lay down on your back with your knees bent, feet flat on the floor and arms at your sides. Squeeze your bum and use your abs and glutes to push your pelvis toward the ceiling. Make sure to keep your back straight. You want to press up as high as you can go, forming a straight line between your head and knees. Slowly lower, then press back up again. Repeat 10 times.


The problem: You helped Mom with some yard work and your upper arms are super sore

The move: Grab two full water bottles, stand with your feet shoulder-width apart and get ready to do the cheer circle press. Hold one water bottle in each hand, arms forming an inversed V. Slowly bring your arms straight up and out until the V stretches over your head. As you move your arms up, draw tiny circles in the air. Make sure you use your entire arm, not just your hands and wrists. Lower slowly, reversing the direction of the circles. Do 20 reps.


The problem: A long bike ride yesterday has made ya wanna do anything other than park it on your bum

The move: Let’s do a superhero squat. Get down into squat position, with your feet shoulder-width apart, 90-degree angle at your knees and your bum out behind you a bit for balance. Stretch your arms out straight in front of you, Superman-style, then extend your right leg straight out behind you. Hold for 5 seconds, then return to the squat. Repeat on the other side. Alternate legs for 1 minute.


What’s your “ouch” moment? Tell us in the comments and we’ll get ya the move you need to work it out in an upcoming post!



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BY BRITTANY TAYLOR ON 4/12/2014 12:00:00 AM

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