Good Lifestyle

Exercise is one of the key elements of a global healthy lifestyle. However, if you don't pay attention, training can do more harm than good. "The injuries arise from the exercise of various ways," explains Kevin Lees, DC, director of chiropratic operations, of Joint chiropractics , the largest chiropractic care provider in the country. Dr Lees and Kendra Gamble, Have fitness training , Huntingdon Valley, PA, NPTI certified personal coach and nutritional consultant reveal TK exercises that are in fact harmful, and advice on how to do them without injuring yourself.

The Romanian earth lifting, or RDL, can do major damage to your back. "If this is poorly done with a rounded back, this exercise can cause major stress in the lower lumbar area of your back and cause a possible injury to the lumbar disc," explains Gamble. To do it safely, she suggests tightening all of your nucleus "so that it helps you prepare your back, keep a neutral spine all the time and lift with your legs (as you push them in the floor) instead of your back. "

Kettlebell swings are one of the most common exercises. However, they are dangerous, explains Dr. Lees. "This exercise is a leg and buttock exercise that involves many muscle groups, giving complete body training," he explains. "Exercises where the weight is not regularly controlled can often cause injury." Make sure to execute them with an appropriate shape "to avoid injury from the lower back, wrists, elbows and shoulders".

Vertical rows can lead to "damage or tension injury", explains Dr. Lees, due to the angle of wrists and elbows and also "impinite or pinch the nerves and muscles in your shoulder socket ( This is called your gleno-utility joint, "explains Gamble. To do it properly," place the shoulder width of the hands outside the bar, pull the bar halfway from your chest or glue with side increases to a Angle of 45 degrees, "she explains. AE0FCC31AE342FD3A1346EBB1F342FCB

Here is a surprise: the race can be bad for your body, says Dr. Lees. "One of the most common exercises and which almost everyone has access, running can be very hard for the body if he did not wear good shoes or run with good shape," he said. The feet, ankle, knees and lower back are frequent.

Barbell or Smith Machine Squats: If it is done incorrectly, Barbell or Smith Machine Squats can cause excessive load on the lower spine, causing an injury, explains Gamble. "It can also cause knee injury if it is badly done," she adds. Do it safely. Start with a light load, the width of the legs away and enter your pool to reduce the anterior inclination.

The use of a leg extension machine may seem a safer option than to do leg exercises by yourself, but that is not the case, explains Dr. Lees. "This exercise is used to focus on the force of the quadriceps. Although the weights of the machines may seem to be a safe alternative for leg training, this exercise can add a lot of stress on the knee, worsen old wounds or create them new ones, "he said.

Press or press press exercises can put pressure on the shoulder if they are incorporated into an incorrect manner and also cause the rotator cuff and a dislocation of the shoulder, explains Gamble. "Avoid pressing the neck," she advises. If you are seated, try not to press the upper back to the back of the seat to allow the scapula rotation, "preferably, stand to stabilize with your back and your kernel," she said .

In general, to avoid injury, plan to work with a professional or training boyfriend who has a lot of experience. "Having a set of eyes to make sure you don't lose a appropriate posture or form is very important to prevent injuries," said Dr. Lees. "Even experienced athletes can lose a good shape when they are tired or do not concentrate."

Dr. Lees also suggests warming up before training. "The muscles become more elastic and reactive when they have a good blood flow. Building in a training session before reheating your muscles can quickly cause strains and tears," he said.

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Finally, do not overload your body. "Training creates small tears and damage to muscles and joints. The overwork of a muscle can really weaken the muscles over time instead of strengthening," said Dr. Lees. "Giving a few days of rest to repair the muscle group will show better results. The amount of rest required increases as you age, so do not assume that your body will respond in the same way as when you have done the exercise in the twenteeth."