Hurricane Preparation Left You Feeling Sore? Here are 6 Exercises to Get You Stronger than any Storm!

First Published Nov. 15, 2016.

When Hurricane Matthew veered its path towards South FL, many of us found ourselves caught with the urgent task of preparing for the massive storm. This preparation included demanding physical tasks, like lifting heavy and large objects (storm shutters, furniture, boxes, etc.) and climbing ladders. It’s also no surprise that many of us found our necks, shoulders, arms, backs, and legs sore on the days after.

I put together the below exercise routine to help get those muscles stronger and ready for whatever demanding tasks that come your way (hopefully not preparation for hurricanes).
 
Please ALWAYS consult your doctor before starting this or any other exercise program.
 
Level:                             Beginner / Intermediate
Equipment needed:    Dumbbells
Sets:                              1-3 sets
Reps:                             10-15 reps
 

Shoulder Press
 

• Avoid if you have neck, shoulder, or spinal injury
• Stand with feet shoulder-width apart, knees slightly bent
• Bring dumbbells up to head level (elbows at 90°)
• Press arms up until fully extended
• Carefully return to starting position (elbows at 90°)
• Keep back straight throughout the exercise

​Mid Rows
 

• Stand with feet shoulder-width apart, knees slightly bent
• Lean forward and fully extend arms down
• Bring dumbbells as far up as possible and close to torso
• Keep back straight throughout the exercise

Shrugs
 

• Stand with feet hip-width apart
• Hold dumbbells to the side of the body
• Bring shoulders up as high as possible
• Keep back and arms straight throughout the exercise

Deadlifts
 

• Avoid if you have lower back, spine, or hip injury
• Stand with feet hip-width apart
• Grab dumbbell with arms full extended, back is straight, and eyes looking forward
• Move back to full standing position
• Must keep back straight throughout the exercise

Squats
 

• Avoid if you have knee pain or injury
• Stand with feet shoulder-width apart
• Keep back straight throughout the exercise
• Squat down until thighs are almost parallel to floor
• Move back to full standing position

​Low Back Extensions
 

• Tilt hips forward, keep back straight and chest up
• Place hands by head
• Keep knees locked though out the exercise
• Lean forward until back is parallel to floor

I hope you find the above exercises helpful and easy to follow. For your convenience, there is an attached downloadable, printer-friendly copy of this email. Feel free to print and share with anyone who can find this helpful. Please email me or give me a shout out on facebook If you have any questions about the above exercises.
 
Stay safe and strong!
Your Trainer,
Rami

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