When going to the gym can be bad for you
Biokinetics, Biokineticist, Biokineticists, Illovo, Healthcare, Physical Health, Back Pain, Joint Pain, Neck Pain, Exercise prescription, rehabilitation, HSPCA, scientific assessment, posture assessment, health and wellness
477
wp-singular,post-template-default,single,single-post,postid-477,single-format-standard,wp-theme-bridge,wp-child-theme-bridge-child,bridge-core-3.3.4.9,qode-page-transition-enabled,ajax_updown_fade,page_not_loaded,,qode-title-hidden,qode-smooth-scroll-enabled,qode-child-theme-ver-1.0.0,qode-theme-ver-30.8.9.1,qode-theme-bridge,disabled_footer_bottom,qode_header_in_grid,wpb-js-composer js-comp-ver-9.0.1,vc_responsive

12 May When going to the gym can be bad for you

Posted at 11:35h in Biokinetics, Exercise Rehabilitation, Health and Wellness, Muscles, Rehabilitation, Stretches, Work-outs by
0 Likes

Exercises/Equipment to avoid

I applaud any being who takes the time out of their day and time away from their family in an attempt to gain health and wellness through exercise, and I truly respect those who make an effort to get to the gym. In saying that, however, I am often left cringing whilst watching what people do to their bodies in these attempts. Because of my background, injury prevention is FAR better than injury cure. To that end, here are some exercises / pieces of equipment to avoid if you are not 100% sure as to what it is you should be doing:

  1. Back Extension Machine:

Far too often, this is used to a range of motion that damages the spine. Both hyper-extension as well as hyper-flexion are promoted whilst using this machine. This can cause damage to the discs and to the joints. If you are to use it, be sure to keep the range of motion small (10 – 15°) and use it purely as a glute strengthening machine.

http://bodybuilding-wizard.com/wp-content/uploads/2015/01/roman-chair-back-extension.jpg

  1. Decline Abdominal Machine:

The risks of hyper-extending the back are again prominent in this exercise, together with the risk of lifting off the bench without maintain a completely neutral spine. As soon as the body moves beyond the 90° level, the SI joint shifts anteriorly causing pressure to transfer through the discs of the lower back. Your hip flexors then also need to work over time, which pulls the lower back anteriorly even further. You are far better off by reducing the range of motion and doing smaller movements to ensure you activate only the abdominal muscles.

https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTltVgRol1ZO47RlsKoPYbFQpT8SEd85kBld7pD_fRqFfD_qMcL

  1. Lat Pull Down Machine

Whilst this can be an amazing machine to get that broad, toned back, if done incorrectly this machine can truly damage your lower back and shoulders! Make sure you get the right advice on how to use this machine to your advantage. Mistakes that people make whilst using this machine are numerous:

  1. They lean back too far – this damages the lower back

http://www.fitstep.com/Library/Exercises/back-exercises/close-grip-pulldowns/close-grip-pulldowns-leaning-too-far.jpg

  1. They sit too far upright – this doesn’t allow the shoulders to work in their ideal range of motion and forces the shoulders to function in an anterior plane, which strains the rotator cuff.

http://munfitnessblog.com/wp-content/uploads/2008/02/wide-grip-lat-pull-down.jpg

  1. They bring the bar down behind their neck – this places strain on the neck and pushes the shoulders anteriorly, placing strain on the rotator cuff.

http://www.nhs.uk/Livewell/fitness/PublishingImages/COMMON%20EXERCISE%20MISTAKES/lat-pull-down.jpg

Whilst we never want to deter you from going and getting active, it is always a good idea to ensure you are aware of how you should be doing each exercise. It may seem unimportant now, but you will start to feel the effects in time. Rather do them properly and ensure that you get to stay in the gym!

Live long and prosper,

Jo

Disclaimer: Please consult with your GP, physical therapist/biokineticist, or physiotherapist if you have any pre-existing condition/s that may be worsened with exercise.