EExercise is supposed to be good for us, but could some of the most popular moves performed at the gym actually do us more harm than good?
“There are a lot of movements that have become very fashionable but aren’t really appropriate or relevant for most people,” says Dalton Wong, a performance coach at London’s Nexus Club. . “Doing some of these exercises in high volume can make you more susceptible to back pain, injury, and muscle and nerve problems.”
So what exercises should we avoid? And what should we do instead? Here, we ask experts which movements to eliminate from your fitness plan.
Reasons to avoid Most people lack the strength and flexibility to perform a kettlebell swing This results in poor technique and increased risk of injury. “Too many people swing kettlebells just to prepare for serious injury,” Wong says. “The swinging motion requires speed and power, but most people lack stability and strength in their lower back and thoracic spine, which can be very bad news for the lower back and lower back movement. should be driven from the legs, but many people focus too much on arm movements, putting stress on their shoulders and putting them at risk for rotator cuff injury, pain, and inflammation.
what to do instead Deadlifts work similar muscles, but with less risk, Wong says. Stand with your feet shoulder-width apart and hold your weight in both hands beside your body. Keep your back straight and your shoulders relaxed. Bend from your hips and lower the dumbbells toward the floor, keeping the weights close to your thighs. Once the weights are just below your knees, bend your knees slightly and bring the dumbbells a little closer to the floor. Raise your legs and the dumbbells, pushing your hips forward and squeezing your glutes until you return to your starting standing position. Start with a weight of 3-4 kg (women) or 6-7 kg (men) and aim for 10-12 repetitions. As you get stronger, add another set and gradually add heavier weights over time, but only when you feel ready.
Perform safer neck stretches
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neck circle
Reasons to avoid If you perform neck rotations to relieve neck stiffness, you risk making things worse. “Neck rotation is considered potentially harmful because it puts the neck in a vulnerable position,” says Pilates instructor and posture expert Joe Tuffley. “Rotating the neck causes hyperextension and twisting, which in some people can compress and cause painful nerve impingement, or ‘nerve compression.'” Performing at speed highlights the risks. Masu. “This is not a normal movement for the body, so turning your head can cause instability in the facet joints in your neck and lumbar spine. Many of us have some cartilage degeneration by the time we reach middle age. , which can cause further damage to the cartilage in the neck area.
what to do instead Stretch in individual movements, rather than rotating your neck clockwise or counterclockwise, Tuffley says. Tilt your head to the right side as far as is comfortable, turn your right ear toward your right shoulder, and move your right arm above your head. Hold for 2 to 3 seconds, or as long as feels comfortable. Repeat on the left side. Next, clasp your hands behind the base of your head and tilt your head so that your chin touches your chest and your upper back is rounded. “You can repeat this all day long,” Tuffley says. “It’s important to do this as often as necessary to reduce tension in your neck and shoulders.”
sit-ups exercise
Reasons to avoid While sit-ups were once touted as the best exercise for your core, they have long fallen out of favor among fitness experts. In 2018, the British Army removed the exercise from its physical fitness tests after a scientific review of basic training methods suggested it was outdated. According to research by Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Canada and author of more than 400 clinical papers on spinal health, the flexion associated with repetitive sit-ups can cause hundreds of pounds to be applied to the spine. It has been shown that compressive forces of . The spine “causes damage over time and repetition.” And they don’t give you a six pack.
“Sit-ups work your rectus abdominis, or upper abdominal muscles, at the expense of other core muscles,” says Wong. “When you do sit-ups, your rectus abdominis muscles contract and tighten, but to develop good core strength, you also need to work the opposing muscles, the multifidus and erector spinae.”
what to do instead “Dead bugs are great for core strength, as they work the transversus abdominis, rectus abdominis, and obliques,” says Wong. Lie on your back and extend your arms straight out over your chest (toward the ceiling). Bend your legs at 90 degrees so your shins are parallel to the floor. Engaging your core, slowly lower your right arm toward the floor behind you while simultaneously extending your left leg toward the floor. Pause briefly before returning to the starting position. Repeat on the other side, alternating for a total of 12 times. Once you get used to it, add 2-3 sets and do it 3-4 times a week.
• Stop doing crunches — here’s how to get a rock-solid core
IT band bubble wrap
Reasons to avoid Pain in the iliotibial band (ITB), a ligament-like structure that begins at the hip and runs along the outside of the thigh to the knee, is “one of the most common chronic gym injuries, especially among runners and cyclists.” says sports physiotherapist Paul Hobrow. This happens when the ITB is overworked trying to keep the knee in the proper position, but Hobrow says that “foam rolling on the outside of the leg during warm-ups and cool-downs can help improve knee alignment.” “We’re seeing a large-scale trend toward keeping things in place.” “Please take it easy” is useless. “ITB has the strength of steel, and to get all the benefits it brings, it’s as good as wrapping your refrigerator in foam rolls,” he says. “Using a foam roller for the ITB is pointless because you can’t stretch it and you’re not going to change the fascia or tissue in the area.”
what to do instead Use a tennis ball to massage the tensor fasciae latae (TFL), which is located on the outside of the hip joint and lies between the superficial and deep fibers of the ITB. “Lie on your side on the floor and place a tennis ball on the floor below your hips, at the same height as your jeans key pocket,” Hobrow says. “Slowly roll over the ball until you find a soft spot, like a knot, and pause there to release tension.” Hold for as long as is comfortable to release tension. Repeat several times a day if necessary.
Bimbapī (done by mountaineers)
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burpees
Reasons to avoid It’s notorious as a torture exercise, but the good news is that many trainers have abandoned the notoriously grueling burpee in favor of a more effective exercise. “Performing a burpee exercise can injure your lower back because most people don’t have the shoulder stability or core strength to perform it well,” says Wong. “For people who have tight hamstrings from sitting for hours on end, burpees are bad news because they require good hamstring mobility to jump your feet toward your hands.” , increasing the risk of injury to your wrists, shoulders, and elbows. “When you do something like a two-minute burpee challenge, fatigue takes effect and your form deteriorates,” Wong says. “This is an exercise that many people should avoid.”
what to do instead Climbers get their heart rate up, strengthen their arm, back, shoulder, core, and leg muscles, and increase their endurance. Start in a push-up position with your hands directly below your shoulders. Quickly pull your left knee towards your chest without letting it touch the floor, then return your leg to the starting position. Repeat the same step with your right foot. Keep your movements as fast and light as possible while maintaining good technique. If you are new to mountain climbing, try to “walk” your technique before increasing your speed. Climbers aim for 30 to 45 seconds, increasing to 60 seconds over time. As you improve, add 2-3 sets and perform them 3-4 times a week.
Holding a board puts a lot of strain on your lower back.
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plank challenge
Reasons to avoid Planks are good for exercise therapy, but physical therapists don’t like the plank challenge, which requires holding for several minutes. Mechanically, holding a board puts a lot of stress on your back. “When you strain to maintain the stability needed to maintain your posture, your pelvis tends to sink toward the floor, which puts stress on your lower back,” says physical therapist Sammy Margo. “Muscle fatigue can also lead to rounding of the neck and shoulders, creating tension in those areas.” Holding your breath emphasizes tension in your lower back. “It’s common to hold your breath while doing a plank,” says Margo. “However, this makes your posture stiff and puts extra strain on your lower back.”
what to do instead “If you want to do a plank, hold and repeat for no more than 30 to 60 seconds, instead of holding for too long,” says Margo. “Ideally, core exercises should include dynamic movements, adding rotations and arm raises to planks to stretch and contract your abdominal muscles without straining your lower back. Or try the bird dog, which strengthens your core, upper back, and glutes, stabilizes your lumbar spine, and improves shoulder and hip mobility.
Get on all fours with your hands under your shoulders and your knees under your hips. Engage your core and simultaneously lift and stretch your opposite arm and leg. Stretch your arms out as long as possible. Hold for a moment, tighten your glutes, and return to the starting position. Repeat on the other side. Do 12 reps total (6 on each side), adding 2-3 sets as you get stronger.
