• 4 Exercises You Shouldn’t Be Doing

    4 Exercises You Shouldn’t Be Doing

    stretching-498256_1280Image courtesy of Pixabay

     

    Many people believe that all exercise routines are safe and effective. After all, it works up your body so that has to count for something, right? Wrong.

    The truth is, some exercises cause more harm than good. So as much as you might love a certain routine, you could possibly just downright wasting your time performing the same set of moves week after week. Doing certain exercises can even lead to strains or serious injuries.

    Before you try to start your strength training, read up to find out which exercises are good and which ones you should avoid at all costs.

     

    #1 Crunches

    There are a variety of ab workouts that won’t put you at risk of injury, but crunches are not one of them. Abdominal crunches may seem like a simple movement, but the act of rounding your lower back, bending your waist, and flexing your spinal column often leads to a herniated disc (stinging nerve root pain) in the lower back.

    Workout Alternative: Planks. They work better on toning your abdominal muscle. Plus, planks don’t pose any risk of injuries to your spine.

     

    #2 Leg Extensions

    Typically a single-joint isolation movement, open chain exercises, such as the classic leg extensions, allow the feet to move freely. Because the quads are contracting and shortening through tension, this kind of exercise results to shearing force which impacts the knee.
    Workout Alternative: Squats, leg presses, and deadlifts. Incorporating these compound exercises will encourage a co-contraction of other muscles to promote balance and keep knee strain to a minimum.

     

    #3 Upright Rows

    You may not realize the stress you are placing on your rotator cuff when performing this exercise, but upright rows can cause a great deal of strain on your shoulder. One significant injury you can get from it is the shoulder impingement syndrome or the pain a person feels when arms are extended above the head.

    Workout Alternative: In this case, you can simply adjust the way you perform the movement for a productive and pain-free routine. Turn the upright row into a high pull and initiate the lift with leg drive for a more explosive move.

    Workout Alternative: In this case, you can simply adjust the way you perform the movement for a productive and pain-free routine. Turn the upright row into a high pull and initiate the lift with leg drive for a more explosive move.

     

    #4 Behind-the-Head Lat Pulldowns

    Often, people think that adding variation to workouts will build more strength. What they tend to neglect, however, is the stress certain exercise variations are putting in the body. When you perform behind the lat pulldowns, you are flexing your shoulders in a way that they were not meant to. This motion overstretches the ligaments and tendons of the shoulder, leading to injury.

    Workout Alternative: Work your lats by pulling the bar down in front of you instead of behind. While sitting straight, pull the bar down until it is parallel to your collar bone before slowly raising your arms back up.

    If you are doing any of these exercises, it may be time to re-think your ways to be able to develop and maintain a fit and strong body.

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