Spring into action

Dust off your gym clothes and get in shape for a seasonal cleaning binge

By Elaine Paoloni, amNewYork Features Editor | epaoloni@am-ny.com

March 21, 2007

Each March, spring pops up like a breath of fresh air. But when we rush to open the windows, a thick layer of grime on the sill often dampens our mood. So we sweep, dust, lift, push and pull our homes into shape in an annual ritual called spring cleaning.

But after a long winter of inactivity due to cold weather and harsh conditions, the sudden rush of motion can create a body full of aches and pains. The forgotten movements can be a shock to the body.

Dan McGrath, a personal trainer at Crunch Fitness' Kips Bay location, says a few simple exercises can help prepare you body for the twists and turns that you might not be accustomed to and strengthen the muscles that you will use to clean.

"All the lifting, pulling and twisting done during spring cleaning that causes most people to be sore for days can be lessened by using these four simple movements," McGrath says. "If you use the proper movements and muscles that you have been strengthening in the gym, your body will thank you."

1. Squats with weight on back
Place a weighted bar on your back, with your hands a comfortable width apart on the bar. Position the bar so that it rests on your upper back muscles and not on your neck. Place your feet shoulder width apart with your toes pointed forward.

Squat down, pushing your butt back and keeping your weight in your heels. Do not extend your knees past your toes or cave them in toward the center of your body. Do not allow your back to round -- keep your shoulders pulled back and your eyes up. Lower your body until the middle of your knees are aligned with the middle of your hips -- your thighs should be parallel to the ground.

Push up through your heel and instep until your legs are straight again.

Complete three sets of 12 reps.

2. Lateral squats with cross-body pulls
Stand with your feet shoulder width apart and your hands at your sides.

Step to the side with your left foot, pushing your butt back, bending your knee and keeping your stomach tight. As you lower yourself, reach across your body with your right hand to the outside of your left foot. Keep your eyes and shoulders up; do not round your back.

Push through your left heel and the outside of your left foot, and come back up into starting position. As you push up, pull your right arm up and across your body so that your hand ends about 2 inches higher than your shoulder and your arm is straight.

For a greater challenge, hold a free weight in your right hand.

Complete three sets of 15 reps on each side.

3. Front raises
Stand with your feet shoulder width apart and a slight bend in your knees. Hold a medicine ball in your hands in front of you.

Keeping your stomach, back and core tight, raise the ball up to eye level, without arching backward. Pause for one second.

Lower the ball back to starting position, still holding your core tight.

Complete four sets of 20 reps.