Exercises people should avoid are sometimes even traditional moves passed on from time to time which are, unknowingly, not really beneficial at all and may even cause more harm than good.
Exercises people should avoid those not founded on facts
A lot of people believe that exercise is ideally good and that is correct, but the question lies on how some of those moves are carried out. In fact, some of the traditional exercise moves may even be harmful for some, especially those that are experiencing joint, muscle or some other health problems.
That is why it is always important to know what’s in store for your workout program and to prepare by making sure that you have a clean bill of health before doing any physical or workout program.
As they say, never walk on hot coals if you have nothing on your feet.
Exercise moves that can put you at risk of injury
Make no mistake, the exercise moves listed below does not necessarily mean they are totally bad, the point is that due to the nature of these exercise moves, it can place undue stress on body parts that may be going through some unhealthy circumstances like an injury or inflammation.
Here are some considerations you may need to watch out for;
- Any movement that may cause discomfort or pain no matter how light or difficult.
- Movements that may increase muscular imbalance that are already existing
- Unnatural or unusual movements or patterns of exercise
- Movements that require joint flexibility beyond your range of motion
- Risky exercise moves that is likely to cause more harm than good.
Behind the head lateral pull downs
Experts believe that pulling the bar behind the neck causes too much stress on the shoulder joints that it could even cause your neck and back to misalign. It causes an unstable effect and pushes the top of the humerus outward and away from the joint.
Instead, use the standard lateral pull-downs toward your chest, the benefits are way better and is safer.
Hovering leg lifts
It is effective in engaging the abdominal muscles and core, unfortunately, it applies undue stress on the lower back and can lead to injury. The risk is too high for this move and you’d rather do planks and bicycle crunches, which are ideal ab workout routines with the most punch.
Seated knee extensions
This may be popular for those who want to work on their quads, but is in fact also a risky move. Applying too much weight on the knees when fully extended may cause shear stress on the knee joint that could end up injuring the tendons and cause too much compression on the knee cartilage.
Do simple squats and lunges instead, they are safe alternatives that help build your quads and at the same time, even help shape your calves and inner thighs.
Extreme inner and outer thigh machine exercises
These gym machines may be good for a certain degree of pressure that they apply, but placing too much weight and resistance can strain small muscles and increase the risk of injury for those with lower back and hip problems, especially when done in a seated position.
To avoid further damage, just make sure to perform standing adduction and abduction, lying adduction or Pilates workouts that make use of resistance bands. Just make sure to start with smaller weights and gradually increase the load, instead of overloading right away.
Sudden overloading
Unless you have been fully prepped to carry a lot more load, then avoid doing sudden overloading. This may cause more injury and may even strain some tendons and ligaments and not worth the trouble.
Make sure to start small and slow, allow your body to adjust, especially those who are above 40.
Always remember to listen to your body and not overdo what you think is good for you lest it may turn out opposite from what you expect.
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