I’ve been feeling the aging pains again today. Instead of a music video, I have asked AKB and NGT48 member Miss Yuki Kashiwagi to fill in. I have translated her article below:
“Having had strained muscles during my onstage, I can tell you that there is no injury that creates more problems in most aspects of sports or dancing. You sometimes have no clue just how much these muscles were used or abused until you are significantly injured. It can keep an Idol out for weeks while it heals.
I encourage flexibility in the groin area. Stretching is absolutely required, as well as some regular adductor strengthening. Warm up by stretching the groin muscles before exercising. Stretching can increase your range of motion and reduce stiffness and pain. It is also important during the cool-down phase of exercise when your muscles are warm. Increase the intensity and length of your exercise program gradually.
As your fitness level improves, you will be able to do more intense dancing without injury.
Wear supportive, well-cushioned shoes for running, aerobics, and walking. A good warm-up is very important: I suggest some stationary cycling, groin stretching, sumo squats, side lunges, and some kneeling pelvic tilts
(Denny edit: Um … I had to look up “kneeling pelvic tilts”)
Strength-building exercise machines should be part of your regular routine. I like ball squeezes. I often use different-size balls, concentric adduction against gravity, cable/elastic standing adduction, or the seated adduction machine.
Use a slide board adductor used with the slide board forward, then the slide board with simultaneous adduction. I spread my legs and bring both together at the same time. Also one-legged lunges are part of my routine.
(Denny’s edit: Yukirin, … we are talking about PREVENTING injury, right?)
Even when not-working out, you can still take preventative measures in your everyday activities. Drink extra water, especially in hot or humid weather. This can help prevent muscle cramps or stiffness.
(Denny’s edit: I can’t tell you the problem I have with stiffness in the morning.)
Use a step stool when reaching for high objects you silly. Try not to stand on chairs or other objects. Never climb stairs with both hands full. Do not strain to lift or carry objects. Get help carrying heavy or awkward objects. I find it easy to get a helper guy to carry my stuff. They are always so enthusiastic!
I hope I have been helpful! Wouldn’t you rather put in some time preventing injury rather spending time backstage waiting for it to heal?”
Thanks Yukirin! Hey, you know when I heard that you were going to be in NGT48, I thought it was a new type of SPORTSCAR!
Ha. … Ha … wait .. Oh, don’t tell me I’m the only one who thought that …
Starlight: I would work out “Everyday” if it was with Yuki : )