TheActiveTimes.com: Exercises That Doctors Would Never Do
Dips
Dr. Daniel Geller, a foot and ankle surgeon, says he doesn't do dips because they irritate the internal part of the shoulders. The body is not mechanically adapted to pushing against things that are behind it. Dips are an example. They feel unnatural and cause needless stress on the shoulders. Many people with even minor shoulder issues avoid them. If, however, you decide to take a chance, proper form is crucial to prevent injuries. Don't let the shoulders go forward and don't shrug them. They have to be just below the elbows, not any lower, as you dip down.(Credit: Shutterstock)
Twisting of the Spine with a Medicine Ball
"The disks of the spine don't like to be twisted," says Dr. Julie Barnett, assistant professor of physical therapy at The University of Texas Health Science Center at San Antonio. "It can be dangerous for the back." Twists combine spinal flexion and rotation, and are unsafe for the lower back. The popular Russian twists and twisted sit-ups are a no-no, too. An almost-sure way to hurt your back is to lift with a twisted spine because it also bends to the side. That's just its structure. Muscle strain and herniated disc are common injuries.(Credit: Shutterstock)
Full Sit-Ups
Full sit-ups are a bad idea because they end up using and pulling muscles attached to the back while skipping the abdominal muscle. "They are not targeting the abs the right way," Barnett says. Full sit-ups actually compress your spine too much, increasing the risk of injury. Partial sit-ups are a good substitute, she adds. "Lift yourself up, but just until your shoulder blades come off the floor."(Credit: Shutterstock)
Seated Machine-Based Exercises
"I prefer exercises that teach people how to move better as opposed to targeting one muscle group at a time," Chris Leib, a doctor of physical therapy at Movement Professional says. Movements that require you to sit are not helpful, he adds, because you've been sitting all day. "You're only applying the same pressure on your body" and the idea is to move around as much as you can.(Credit: Shutterstock)
Overhead Military Press
"You are putting a lot of force on your neck and shoulders," Barnett says. The exercise can lead to shoulder problems because it strains your joints when you're reaching overhead. Imbalances where one arm works harder than the other are common. Simple chest presses are much safer, she adds. "Just don't bring your hands behind your chest because you can damage the front of the shoulder. Lots of muscles are there."(Credit: Shutterstock)
Never Do
Just because some exercises and machines are popular doesn't mean they are good for you
Feb 19, 2016 | 2:33 pm
A gym enthusiast’s life can be mentally, as well as physically, exhausting. The options of exercises targeting the body’s muscles are endless, but the “blacklist” of movements you should never attempt is much shorter.
Having too many choices can lead to a state of intimidation when you find yourself at the fitness center wondering what to do next. You end up copying the first fit person you see, who looks like he or she knows a thing or two working out. This is your first mistake.
“[Gymgoers] need to understand what their bodies are not ready for,” says Dr. Daniel Geller, a foot and ankle surgeon. This is especially true for older adults, who may have high blood pressure or another cardio issue. For them, a full medical clearance is recommended before hitting the gym. “From a mechanical standpoint, it’s also useful to get an overall assessment of your flexibility and muscle range motion.”
“People should get a movement assessment first,” according to Chris Leib, a doctor of physical therapy at Movement Professional.
Certain exercises, even easy ones performed every day, can help you stay unbelievably fit for life. It’s important to know which they are, but it’s equally crucial to be familiar with the varieties you should never do. Some types of crunches, for example, can be useless, according to Leib. “Anything you try to get stronger while sitting is,” he adds. “You are in a position you’ve already been all day and that’s not helping.”
The second and most common mistake people make is not changing their exercise routine. “It should be about changing positions frequently,” Leib says. People get comfortable with certain movements but the body adapts and “too much of the same thing ends up being too little of a workout.” It becomes less effective from a muscle strength point of view.
Any kind of exercise can cause an injury if your body is not ready for it. Even squats – every professional trainer’s favorite – can hurt you if you don’t prepare your body. “You should always get flexible in the hamstrings,” Dr. Julie Barnett, physical therapist, who plays tennis and golf, bikes, skis and hikes, says. She is also an assistant professor of physical therapy at The University of Texas Health Science Center at San Antonio. “You need flexibility in your shoulders, legs and torso before you go to the gym.”
Here are some of the workouts these doctors would not recommend.
Click here to see the Exercises that Doctors Would Never Do
More readings:
6 Easy Exercises for a Strong Behind
16 Surprising Habits that Are Aging You
15 Ways to Re-Launch Your New Year’s Resolutions
Having too many choices can lead to a state of intimidation when you find yourself at the fitness center wondering what to do next. You end up copying the first fit person you see, who looks like he or she knows a thing or two working out. This is your first mistake.
“[Gymgoers] need to understand what their bodies are not ready for,” says Dr. Daniel Geller, a foot and ankle surgeon. This is especially true for older adults, who may have high blood pressure or another cardio issue. For them, a full medical clearance is recommended before hitting the gym. “From a mechanical standpoint, it’s also useful to get an overall assessment of your flexibility and muscle range motion.”
“People should get a movement assessment first,” according to Chris Leib, a doctor of physical therapy at Movement Professional.
Certain exercises, even easy ones performed every day, can help you stay unbelievably fit for life. It’s important to know which they are, but it’s equally crucial to be familiar with the varieties you should never do. Some types of crunches, for example, can be useless, according to Leib. “Anything you try to get stronger while sitting is,” he adds. “You are in a position you’ve already been all day and that’s not helping.”
The second and most common mistake people make is not changing their exercise routine. “It should be about changing positions frequently,” Leib says. People get comfortable with certain movements but the body adapts and “too much of the same thing ends up being too little of a workout.” It becomes less effective from a muscle strength point of view.
Any kind of exercise can cause an injury if your body is not ready for it. Even squats – every professional trainer’s favorite – can hurt you if you don’t prepare your body. “You should always get flexible in the hamstrings,” Dr. Julie Barnett, physical therapist, who plays tennis and golf, bikes, skis and hikes, says. She is also an assistant professor of physical therapy at The University of Texas Health Science Center at San Antonio. “You need flexibility in your shoulders, legs and torso before you go to the gym.”
Here are some of the workouts these doctors would not recommend.
Click here to see the Exercises that Doctors Would Never Do
More readings:
6 Easy Exercises for a Strong Behind
16 Surprising Habits that Are Aging You
15 Ways to Re-Launch Your New Year’s Resolutions
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