HOME EXERCISE TIPS FOR GOOD HEALTH.

(1) . Side Plank Clams.

This exercise is good for strengthening the core and gluteal (hip) muscles and also helps with shoulder stabilization. Lie on your side with your knee bent. Push up onto a modified plank position. Keeping your feet together, raise your top knee toward the ceiling (separate about 12 inches high). Slowly lower back down. Make sure your hips do not move backwards. Perform 3 sets of 10 repetitions on each side.

(2) . Side Lying Abduction against Wall.

This exercise is good for strengthening the gluteal and core muscles to improve your landing mechanics. Lie against a wall on your side. Place a towel against your heel. Keeping your heel pushed back against the wall, slide your foot up about 24-48 inches. Slowly lower back down. Make sure you maintain contact with the wall at all times. Perform 3 sets of 10 repetitions on each side.

(3) .Way Heel Taps

This exercise is good for strengthening the gluteal and quadriceps muscles to help with alignment during the take-off of single leg jumps and during single leg landings. Stand on one leg and reach your opposite heel straight out in front of you. Make sure your supporting knee does not cave in and your heel stays on the ground the entire time. Return to your starting position. Reach your heel out to the side, tap the ground and return. Make sure your knee does not move inwards. Reach your toe as far as you can backwards while keeping your chest up. Return to the starting position. Perform 10 repetitions to each direction on each leg.

(4) .Anterior Cone Taps

This exercise is good for strengthening the core, gluteal, and hamstring muscles and challenges your balance. Place a cone (or a cup upside down) about 12 inches in front of you. Stand on one leg, slowly hinge at your hip and reach towards the cone. Be sure to keep your back straight and your knee slightly bent. Perform 2-3 sets of 10 repetitions on each leg.

(5) .Chair Squats

This exercise is good for strengthening your quadriceps, gluteal muscles, and core and it helps with improving your landing mechanics. Stand with a chair slightly behind you. Squat down by bending at your hips and knees. Lightly touch the chair and return to standing. Make sure your knees do not go in front of your toes and you keep your chest up. Perform 3 sets of 10 repetitions.

(6). Cheerleaders.

This exercise is good for strengthening your shoulder muscles and improving your posture. Hold onto a resistance band with your elbows straight. Pull the resistance band apart. Return to the starting position. Pull the resistance band to a diagonal. Return to the starting position and pull to the opposite diagonal. Perform 3 sets of 10 repetitions.