Injury prevention exercises

By Jill Schiller, private trainer

To aid in Age Related Injury Prevention, perform two or three sets of 10 repetitions for the following exercises:

Hip Bridge: Lay down on the floor with your head, torso and buttocks planted firmly on the ground. Your knees should be bent with your feet planted on the floor. As you exhale, lift your hips and buttocks off the ground. Raise your hips as high as you can, making a bridge with your pelvis. Slowly lower your entire body back down to the ground.

Wall Squat: Facing a wall, bring your arms upright. Keep your weight on your heels. Push your butt back and sit down through your heels, keeping your chest up. The wall won’t let you roll your chest forward; this will help. Keep weight in your heels and be sure to engage your core tightly throughout the entire movement; this protects your back. 

Single Leg Balance: With the right foot planted on the ground, lift the left knee to hip height and find your center of balance.  Keep the right foot firmly planted into the ground while you step the left foot back, lightly tapping the ground behind you.  To help maintain balance, find a spot on the floor and fix your gaze on that spot.

Jill Schiller is a group instructor and private trainer at NW Personal Training.  For more information, contact Schiller at, call 360-574-7292 or visit the NWPT website at

Hip Bridge - Up
Wall Squat
Single Leg Balance - Up
Single Leg Balance - Down