Working out is great, but the last thing you want to do is injure yourself in the process. So pay attention to these moves that, if performed incorrectly, can cause serious injury.
1. Overhead Press
Many people hunch their shoulders up to their ears during overhead presses, which increases tension and can lead to neck and shoulder injuries. The most common problem in the gym is shoulder injuries.
The shoulder joint is a highly complex ball and socket with numerous muscles and ligaments—a lot can go wrong. When performing an overhead press, focus on pulling your shoulders away from your ears or do some push-ups instead. The front head of your deltoid muscles is still working, but the range of motion is much more familiar to most trainees and provides a safer environment for the scapula to move.
2. Bicep Curl
The bicep curl is only dangerous because of the human ego. People overdo the bicep curl, causing their shoulders to rotate internally and pull their scapula towards their ears at the bottom of the movement. To avoid injury while still working your arms, substitute a row for a curl. You'll still have to work your biceps in a much safer range of motion, that forces more muscles to work harder.
3. Squats
Squats are popular because they can be done anywhere and at any time—but you must do them correctly or risk tendinitis, ligament strains, meniscus tears, and even cartilage deterioration. Squats should be performed with the legs parallel. Excessive stress is placed on key tendons and ligaments in the knee when the knees pass the toes or collapse inward or outward. You can practice proper form by squatting against a wall, which will help ensure your knees don't go over your toes and your upper body doesn't lean too far forward. Learn how to use squat exercises to transform your body.
4. Straight leg deadlifts
Straight-leg deadlifts can put undue strain on the lumbar discs in the low back, resulting in injury. To make this safer, use a lightweight, keep a small arch in your low back, and use your buttocks and legs to take some of the strain off your back. Prone leg lifts, which involve lying flat on your stomach and lifting and lowering one leg at a time off the ground, are a safer alternative.
5. Crunches
Crunches are typically the go-to exercise for developing abs, but you must exercise caution when performing this move. Crunches can cause the back to flatten out. You can overwork your neck, causing tension and poor posture. PPlanks, bent knee fallouts, and other ab exercises that do not involve crunches can be safer alternatives because they also engage the lower abdominal muscles.
6. Burpees
Burpees are an excellent all-body exercise that incorporates planks, push-ups, and plyometric jumps. However, many people let their hips drop once they reach the plank component, which causes the low back to hyperextend. The repeated hyperextension of the low back will almost certainly result in low back pain during and after the workout. It is preferable to lift the hips into a slight downward dog rather than drop them and arch the low back.
7. Side bends with a weight
This popular abdominal move can lead to a slew of issues. One, in particular, is that the person is prone to hyperextending their back. To avoid injury, switch to a similar exercise that works your sides without straining your back. Lift one foot off the floor in a basic plank position. Hold for a maximum of 10 seconds. When performed safely, this unstable exercise will activate your entire core.
8. Lunges
Lunges are excellent lower-body strengtheners, but if performed incorrectly, they can result in knee injuries and low back injuries, as well as ankle injuries. The most important thing to remember when performing a lunge is to keep your knee from crossing over your toes. You should always be able to see your toes when you look down. It is also beneficial to perform lunges in front of a mirror to ensure that your knees are pointing forward throughout the movement.
9. Planks
A plank can effectively work out your core in as little as 30 seconds, but if you're not paying attention, you could injure your lower back, shoulder, neck, and hip. This is because many people fail to engage their legs and shoulders while holding the plank position. Engaging your legs by straightening them as much as possible while in a plank position is extremely beneficial.
I am Amelia Grant, a journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness, and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.