The exercise movement is important to strengthen muscles. However, not all of the exercises were safe. Certain movements are susceptible to injury when you practice. Therefore, before starting practice, first know what movements are at risk of causing injury. Also know how to prevent it so you can keep practicing safely.
1. Bicycle crunch
In this movement the spinal cord injury turns out to be very risky. Especially if driven at high speed. No wonder if you can get injured while practicing the bicycle crunch movement, aka pedaling a bicycle.
In addition to the back of the neck, this movement can also cause injury or stiffness of the lower back muscles to cause spinal hernias. Because, excessive movements performed quickly will exert excessive pressure on the top of your spine, which ultimately affects the lumbar spine.
Therefore, the way to prevent injury when practicing bicycle crunch is:
- Lie on your back with your feet against the wall (so that your knees and hips are bent will form a 90 degree angle).
- Tighten your abdominal muscles and lift your head and shoulders from the floor.
- Try crossing your arms over your chest, not behind your head to avoid tension in the neck.
- Slows down the movement.
2. Kettlebell swing
This is one of the most popular strength training. However, it needs a very appropriate technique to get the benefits of the swing kettlebell.
Many people think that the swing in this movement comes from the arm. In fact, all this energy starts from the muscles of your lower body, including the buttocks and the back of the thigh.
With the wrong swinging technique, and doing this movement with high speed will be at great risk of making your shoulder injured, according to John Galluci Jr., MS, ATC, PT, DPT a physical therapist.
If done incorrectly, repeated swinging can cause rotator cuff injury or inflammation of the shoulder structure.
Some important things to remember when doing a swing kettlebell are to focus on your lower body movements. When swinging the kettlebell forward, push your hips forward to make your arms naturally move away from the body carrying the burden. Not your own hand that swings this load forward.
3. Lat pull-downs
This movement risks causing injury during exercise on the front shoulder joint capsule and also potentially causes tears around the shoulder joint. Jessica Malpeli, DPT from the Florida Orthopedic Institute, said that when doing this movement the shoulder suddenly feels uncomfortable, stop and replace it with just another exercise. This movement puts a huge burden on the shoulder.
Therefore, to make it safer to carry out the motion that triggers this injury, do the lat pull down exercise on the front of the head (iron in front of the face, not behind as shown above). Doing the lat pull down in front is still safer than the back of the head.
4. The Romanian dead lift
Another trigger for injury is Romanian deadlift. The movement of this exercise is good for your back and hips, if done with the right technique. However, this movement is very vulnerable to hurt your back.
If the weight lifting motion is not properly distributed on the foot and you slide too far to lift it forward, the buttocks and thigh muscles to the lumbar spine will work too hard. The edges have the potential to make the lower back tighten.
The safest way to do this movement should be to do it with the trainer and do it slowly, gradually. Do not immediately lift the heaviest load.
5. The overhead squat
Lifting the weight above your head is a movement that is indeed challenging. Moreover, coupled with a squat movement where the foot must hold all these loads. This movement can train your hips and knees. However, doing this movement can actually increase shoulder tension, cervix, thorax, and also the lumbar portion.
So, the safe way to do this movement is to make sure you go down and up with your back position straight, not curved. When you are not strong enough to hold back, and your lower back starts to curve, immediately stop and rest first.
6. Seated leg extension
This exercise focuses on the muscles in the legs, especially the quadriceps. Strong quads are very important in this movement to maintain the strength of the legs, hips and knees. Although this movement is good for the strength of the muscles in the legs, this exercise machine puts a heavy burden on your ankle.
As a result, this can cause your cartilage to hurt. When this upward movement of the foot also gives tremendous loading to the knee, it is very dangerous if you hold the movement for too long.
To prevent injury during training with this tool, make sure all the leg muscles move. Do not let only one muscle that works hold the weight. Perform regular movements, not suddenly fast or slow down.
Reporting from Peak Fitness Mercola, this movement is actually not recommended. Because the risk of injury at the foot is very high while the benefits are not worth the risk.
Pull-up is a very challenging strength training, against gravity lifting the body up. Correct lifting techniques are needed when doing pull-ups. If it is wrong, your shoulder may be injured. Pull-ups do not merely use your hands to lift your body up. You have to train the muscles of the lower part of the body which will later support you to lift up.
This condition can cause problems in your shoulder due to the origin of attraction. It is safe, if you are not strong enough to pull it with the right technique, do not immediately attract. Start from hanging with straight hands first. You can also ask for help from the trainer at your gym to guide you so that you don't get injured during training.
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