Life Desk :
If you’re not cautious with your workout regime, it could get you in trouble. Seven exercises that could pose a problem
Going to the gym can sometimes be a risky proposition. If you don’t have flexibility at each joint to perform an exercise safely, then really any part of the body is at risk of injury. For instance, any exercise that makes you bend backwards should be done slowly and with great caution. There are many small and delicate discs in the back that can herniate with the slightest wrong movement. Here are seven exercises that could land you in a problem.
The Overhead Squat
When you lift anything overhead, it is a challenge for your whole body, especially the nervous system. An additional squat while lifting weight can make your form go for a toss. If you don’t have enough mobility in your hips, knees and ankles then getting into a deep squat, even without the overhead press, will be troublesome. Your shoulder, cervical, thoracic and lumbar regions are also at risk of buckling under stress. If you insist on attempting this move, make sure you stop going down as soon your lower back starts to arch excessively, your knees drive forward past your toes or your arms move forward.
The Kettlebell Swing
While many think this movement is about the arms, it’s actually powered from your posterior chain including the glutes and hamstrings.Thanks to the speed and the force of the swinging motion of the kettlebell, the shoulder is at significant risk of getting injured. It is one of the best strengthening workouts. But you need to have great technique to practise it. If performed incorrectly, the repetitive swinging motion could result in inflammation of the shoulder.
Seated Leg Extension
Since there is no natural movement in life where you sit and straighten your knee with a 100-pound load against it, the seated leg extension machine might actually be doing more harm than good. When you isolate any muscle and put an intense amount of weight on it, you risk creating muscle imbalances. Avoid flexing your toes when performing this exercise to pre vent overworking already tight muscles like the hip flexors. You might also be placing undue stress across your knee joint affecting the delicate cartilage under the patella. Squats are a better alternative.
Fitness ball rotation
When you rotate or swing your body (when playing golf for instance) the most powerful part of the movement is when the body rotates forward, not backwards. The backward rotation does nothing for the client from an athletic standpoint. If you want rotatory power, then opt for fit ness ball throws but make sure you restrict it to lateral and for ward throws.
Bicycle Cycle
It no doubt works out your core muscles like no other. But if you push back and forth too fast, you are doing it all wrong. Twisting at high speeds is a recipe for disaster (read: herniated discs and muscle spasms). Besides, many people clutch the back of their heads and crane their necks backward and forward subjecting their cervical spine to injuries, too. You rather slow down and perform it well, than perform it all.
Preacher Curl
While the aim of the preacher curl is to activate the bicep muscle, the position makes the rest of your body vulnerable.It puts the muscle in an active insufficiency, which means the muscle is already shortened, and puts your shoulders in an anterior tilted position and in abduction, which means they are farther apart. There is no stabilization of your core or lats because your shoulder blades are out of place and you are in a forward posture. You are strengthening in a bad position. Instead of this, go for bicep curls in a half-kneeling position.
Pull-up
This exercise targets the lats, which is one of the most underused muscles in the body, especially for women. To get the benefits of a pull-up, the lats must be activated.The correct way to do to it is having your chest up with your abs engaged, and leading the pull with your elbows. You can end up with short, tight pecs if you’re doing pull ups when your lats aren’t working or aren’t strong enough. This is because your body compensates by using the upper traps and chest to do the movement. Learn the pull up using a band and checking your form in the mirror. Get guidance from a certified trainer to avoid shoulder issues.
If you’re not cautious with your workout regime, it could get you in trouble. Seven exercises that could pose a problem
Going to the gym can sometimes be a risky proposition. If you don’t have flexibility at each joint to perform an exercise safely, then really any part of the body is at risk of injury. For instance, any exercise that makes you bend backwards should be done slowly and with great caution. There are many small and delicate discs in the back that can herniate with the slightest wrong movement. Here are seven exercises that could land you in a problem.
The Overhead Squat
When you lift anything overhead, it is a challenge for your whole body, especially the nervous system. An additional squat while lifting weight can make your form go for a toss. If you don’t have enough mobility in your hips, knees and ankles then getting into a deep squat, even without the overhead press, will be troublesome. Your shoulder, cervical, thoracic and lumbar regions are also at risk of buckling under stress. If you insist on attempting this move, make sure you stop going down as soon your lower back starts to arch excessively, your knees drive forward past your toes or your arms move forward.
The Kettlebell Swing
While many think this movement is about the arms, it’s actually powered from your posterior chain including the glutes and hamstrings.Thanks to the speed and the force of the swinging motion of the kettlebell, the shoulder is at significant risk of getting injured. It is one of the best strengthening workouts. But you need to have great technique to practise it. If performed incorrectly, the repetitive swinging motion could result in inflammation of the shoulder.
Seated Leg Extension
Since there is no natural movement in life where you sit and straighten your knee with a 100-pound load against it, the seated leg extension machine might actually be doing more harm than good. When you isolate any muscle and put an intense amount of weight on it, you risk creating muscle imbalances. Avoid flexing your toes when performing this exercise to pre vent overworking already tight muscles like the hip flexors. You might also be placing undue stress across your knee joint affecting the delicate cartilage under the patella. Squats are a better alternative.
Fitness ball rotation
When you rotate or swing your body (when playing golf for instance) the most powerful part of the movement is when the body rotates forward, not backwards. The backward rotation does nothing for the client from an athletic standpoint. If you want rotatory power, then opt for fit ness ball throws but make sure you restrict it to lateral and for ward throws.
Bicycle Cycle
It no doubt works out your core muscles like no other. But if you push back and forth too fast, you are doing it all wrong. Twisting at high speeds is a recipe for disaster (read: herniated discs and muscle spasms). Besides, many people clutch the back of their heads and crane their necks backward and forward subjecting their cervical spine to injuries, too. You rather slow down and perform it well, than perform it all.
Preacher Curl
While the aim of the preacher curl is to activate the bicep muscle, the position makes the rest of your body vulnerable.It puts the muscle in an active insufficiency, which means the muscle is already shortened, and puts your shoulders in an anterior tilted position and in abduction, which means they are farther apart. There is no stabilization of your core or lats because your shoulder blades are out of place and you are in a forward posture. You are strengthening in a bad position. Instead of this, go for bicep curls in a half-kneeling position.
Pull-up
This exercise targets the lats, which is one of the most underused muscles in the body, especially for women. To get the benefits of a pull-up, the lats must be activated.The correct way to do to it is having your chest up with your abs engaged, and leading the pull with your elbows. You can end up with short, tight pecs if you’re doing pull ups when your lats aren’t working or aren’t strong enough. This is because your body compensates by using the upper traps and chest to do the movement. Learn the pull up using a band and checking your form in the mirror. Get guidance from a certified trainer to avoid shoulder issues.
– Mumbai Mirror
