(Cont’d from last week): There are a few signs to look for that indicate you may not be exercising properly. First and foremost, you should not be feeling pain. Forget what Jane Fonda said: “No pain, no gain” is not a motto that should be applied to working out. According to Dr. Robert S. Jolson, orthopedic surgeon, pain is your body’s way of communicating to stop. Feeling tired or sore during exercise is common, but pain is a sign that you are performing an exercise wrong, which could result in injury over time (via American City Business Journals). Experiencing any pain during or lingering after a workout is a sign that something is off that shouldn’t be ignored.
Another indication you may be exercising incorrectly is if you’re not feeling the target muscles engage during the workout. For example, a twinge in your low back during a squat is a sign that you should evaluate your form. Steven Mack, certified strength and conditioning specialist, emphasizes that there’s not one specific type of “perfect form,” but there is a range of what’s called “acceptable form” that you should aim for (via Simple Solutions Fitness). It’s common to compromise form when you’re pushing yourself too hard, so make sure to keep checking in with your alignment during intense workouts. Let’s explore some common exercises and go over tips for how you can avoid mistakes.
Let’s explore some common exercises and go over tips for how you can avoid mistakes.
Superman
The superman move, where you lay on your stomach and lift your legs and upper body up off the ground, is a popular exercise to help strengthen your low back, glutes, hamstrings, and core (via Healthline). However, it can actually put too much strain on the lower back muscles from repeated overextension, which can result in back pain.
Instead, you can try reverse back extensions, which targets most of the same muscles, without the risk of hyperextending your back. To practice a reverse back extension, begin by leaning on a stability ball with your stomach on the ball and your hands and feet touching the ground. Engage your glutes, core, legs, and back muscles, and press your legs into each other as you slowly lift them up off the ground. Keep your legs straight and only lift them up so that they are parallel to the floor — no higher — then slowly lower them back down (via Best Life).
Leg extension machine
When it comes to proper form, the leg extension machine has poor design. According to Chris Ryan, certified strength and conditioning specialist, it puts a lot of pressure on the back of the knee cap, which is unsafe because this area has only a thin layer of cartilage. “The leg extension machine applies constant tension to the anterior cruciate ligament (ACL) and increases the risk of the patella (knee cap) sliding right or left,” Ryan told Best Life. Instead, he recommends focusing on deadlifts, squats, lunges, or Bulgarian split squats to strengthen your quads and glutes. Lunges are beneficial because they help strengthen your balance and coordination.
To practice a proper lunge, begin standing with your feet hip-width distance apart. Step your right foot forward and widen the distance between your legs until your right thigh, left knee, and left shin are all parallel to the ground. Avoid pushing your right knee past your right ankle. After a brief pause, return to standing and repeat on the other side.
Cardio machines
Cardio is an important physical activity to include in your workout routine, but incorrect form can lead to injury. Bad posture or squeezing too hard on the handlebars of a machine, for example, can jeopardize your body alignment and put excess strain on your spine, shoulders, and elbows (via WebMD). While it’s good to challenge yourself in a workout, setting the intensity too high can tempt you to overcompensate. What you can (and should) do is increase the incline or resistance on a machine incrementally. In addition, instead of tightly holding onto the machine, make sure to use a light grip or don’t hold on to the machine at all — for instance, forgoing the handlebars on a treadmill during a workout can help build your core muscles.
It’s also important to switch up your cardio routine. If you use the same machine every time, you’re increasing your chance for muscle imbalance and injury. Repetitive motion with improper form can lead to problems as well (via Insider). Swimming is a great cardio alternative to biking or running.
Crunches and sit-ups
Crunches are actually quite ineffective at strengthening the core, especially if you’re doing them with improper form, like with your hands behind your head to help pull yourself up (via The White Coat Trainer). Most people focus on stacking quantity over quality, ignoring form to hit a number goal. Bad form is unsafe for your spine and can lead to poor posture and potential spinal injuries. Instead, focus on functional exercises – movement that directly translates to activities you perform in your everyday life – for building your core strength.
A good example is medicine ball wood chops; while you may not be chopping wood on the daily, this exercise will help build you core strength for things like lifting groceries or children (via Best Life). To practice medicine ball wood chops, start by holding a medicine ball and standing with your feet under your hips and knees slightly bent. With straight arms, pull the medicine ball up toward your right shoulder, then move it diagonally across and down toward your left knee. Gently return to your starting position and repeat on the other side. Other core engagement exercises you could try include planks or leg lifts.
