Photo: Supawat Punnanon / EyeEm
According to the US Department of Health and Human Services, adults should do muscle strengthening exercises on all major muscle groups 2+ days a week in addition to cardiovascular exercise. Strengthening your muscles is the key to a healthy life, as it helps prevent diabetes, strengthens your heart, improves mental health, and leads to a longer life.
Sadly, more then 80% of Americans don't meet the government's guidelines for muscle strengthening. Those who do work on strength training tend to just work the same muscles repeatedly. However, here are five often-overlooked muscles that also need to be added to your workouts in order to avoid common injuries and pain and videos that will demonstrate each recommended exercise:
1. THE GLUTES
The glutes are the muscles in your rear. These provide stability when walking, climbing stairs, and moving from sitting to standing, as well as to the pelvic, hip, and back areas. Strengthening these muscles will help you avoid back and knee pain.
RECOMMENDED EXERCISE: GLUTE BRIDGE
Lay on your back with your knees bent, feet shoulder with apart, and your arms at your sides. Press your back into the floor and then lift your rear up into the air, squeezing your butt cheeks, and hold. Then slowly lower your hips back down to the ground in a controlled motion. Repeat.
2. THE OBLIQUES
The obliques are the muscles along your sides that stabilize your entire body and help you bend and turn from side to side. This is part of your core. Ignoring these can lead to back and hip problems.
RECOMMENDED EXERCISE: BIRD DOG CRUNCH
Kneel on all fours. Stretch out one leg, pointing your toe, and then stretch out the arm on the opposite side of your body, keeping your abs tight, and hold. Return to the starting position and then switch sides.
3. THE FLEXOR/EXTENSOR MUSCLES
The flexor and extensor muscles provide the strength you need to grip, lift, and carry things. Poor grip strength can interfere with your ability to carry or hold things and can even affect your fine motor skills.
RECOMMENDED EXERCISE: DUMBBELL FARMER'S CARRY
Hold a dumbbell in each hand with your arms hanging down at your sides. Standing straight with shoulders slightly tilted back and abs tight, walk 10 brisk steps in a straight line.
4. THE ROTATOR CUFF
The rotator cuff is made up of four muscles that surround the shoulder joint. The shoulder is an incredibly complex joint that provides all arm and shoulder movements. Weakness in this area and lead to very painful injuries that are difficult to recover from.
RECOMMENDED EXERCISE: STANDING BANDED ROW
Tie an elastic band with a 3-foot loop to a stable object. Grip the band underhanded and step back until there is tension in the band. Then slowly pull back to your belly button and slightly apart. Return to the the start position.
THE POSTERIOR DELTOIDS
The posterior deltoids are located under the back of your shoulders. These muscles help your posture. Ignoring these can lead to muscle imbalance, injuries, and a hunched posture.
RECOMMENDED EXERCISE: DUMBBELL REAR DELT FLY
Choose light dumbbells. Then sit down on the edge of a seat or bench, and lean forward with a dumbbell in each hand, palms facing back and thumbs pointing in toward your body. Remain in the forward position as you raise your arms out and up to shoulder height in a slow, smooth, controlled motion. Hold for a second and then slowly lower back down to the starting position.