7 Risky Exercises and Better Bets

No. 1: Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. {So the move– done wrong– can lead to several complications including shoulder impingement or worse, a tear in the rotator cuff.|The move– done wrong– can lead to several complications including shoulder impingement or worse, a tear in the rotator cuff.} And if the bar hits the back of the neck, it could injure cervical vertebrae.

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A Safer Lat Pull-down
On the pullРdown machine, lean back a few degrees, use a widerРthanРshoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pullРdown works both lower and upper back muscles. For more  For more visit allphysique.

No. 2: Military Press Behind the Head
This shoulder move, in which you lift a barbell up and down behind the head, can cause the same problems as the lat pull– down behind the head.

A Safer Military Press
{A safer shoulder alternative: When doing the military press, keep the bar in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.|A safer shoulder alternative: When doing the military press, keep the bar in front of your head. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.}

No. 3: Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin can compress the nerves in the shoulder area, impinging the shoulder and causing possible nerve damage.

Safer Alternative to the Upright Row
Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body. Keep a slight bend in your arms.

No. 4: Leg Press with Cramped Knees
From a reclining position, you push the plate up and bring it down in this common exercise to work the {quadriceps, hamstrings, and glutes|quadriceps, glutes, and hamstrings|hamstrings, quadriceps, and glutes|hamstrings, glutes, and quadriceps|glutes, quadriceps, and hamstrings|glutes, hamstrings, and quadriceps}. {The problem comes when you bend your legs too far which can hurt your back and knees.|When you bend your legs too far which can hurt your back and knees, the problem comes.} {If you begin experiencing pain, do not bend any further.|Do not bend any further if you begin experiencing pain.}
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. The move– done wrong– can lead to several complications including shoulder impingement or worse, a tear in the rotator cuff. On the pull– down machine, lean back a few degrees, use a wider– than– shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. A safer shoulder alternative: When doing the military press, keep the bar in front of your head.

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