5 Injury Prevention Exercises
For Ankles, Knees, and Shoulders
(A) Holding the dumbbell in your right hand, place your left foot on a 4- to 12-inch step or stair. Bend your elbow and bring the weight to shoulder height.
(B) Step up with your left leg and bring your right knee to hip height so that your thigh is parallel to the floor. At the same time, press the weight overhead and balance for 10 seconds. Repeat five times; switch sides.