| Everyone wants to workout safely and effectively | | | | patella back into the femur increasing joint |
| but some exercises can cause more damage rather | | | | compressive forces. In my experience, squats and |
| then helping us. It is important to realize that just | | | | lunges are just as valuable in building muscles in our |
| because an exercise might make us stronger, it does | | | | legs. |
| not mean that it will not cause injuries. Having | | | | Exercise # 4 Shoulder press behind the neck-I have |
| worked for a physical clinic as a physical therapy aide, | | | | worked with physical therapists who have said this |
| I have seen many injuries that are caused from | | | | exercise places the shoulders in a bad position. |
| performing exercises incorrectly in the gym. I have | | | | Physical therapists have also said it is possible that |
| decided to compile a list of exercises that all us of | | | | this exercise can lead to a dislocated shoulder. This |
| should avoid | | | | range of motion is not safe for our neck or |
| Exercise # 1 Full squats with the knees going past | | | | shoulders. Similar to a lat pull down, we should not be |
| the toes-A squat is an excellent exercise when | | | | pulling or pushing anything behind our heads. |
| performed correctly. Proper form is crucial with a | | | | Exercise #5 A full sit-up with the feet anchored-This |
| squat and if the knees go past our toes, it puts too | | | | is a very old fashioned exercise that is not effective |
| much extra stress on our knees. Research shows | | | | in working our abdominals. When our feet are |
| this could possibly lead to injury which can easily be | | | | anchored the stress is placed on our hip flexors and |
| avoided. Recently some professionals have said that | | | | not our abdominals. Research shows the shearing |
| it is okay for the knees to go past the toes during a | | | | forces on the vertebrae and spinal discs when the |
| squat. It is simply not worth the risk of injuring the | | | | spine is flexed and rounded can cause small ruptures. |
| knees and this outweighs any benefit that might be | | | | Exercise #6 Bringing the bar to touch our chest |
| gained. | | | | during the bench press-The bench press is a great |
| Exercise # 2 Lat pull down performed behind the | | | | exercise that has been around for years and is highly |
| neck-A lat pull down is another exercise that can be | | | | effective. When we touch the bar to our chest it can |
| effective and safe if performed correctly. A lat pull | | | | put our shoulders at risk for injury such as a torn |
| down should always be performed in front of the | | | | rotator cuff. It is safer to limit our range of motion |
| body. Research shows the neck can be strained | | | | during the bench press to protect our shoulders. Most |
| when pulling the bar behind the head. This is also a | | | | strength and conditioning professionals might instruct |
| bad idea for our shoulders since this range of motion | | | | athletes to go through full range of motion. Strength |
| can lead to shoulder injuries. This range of motion is | | | | gains are made without bringing the bar down past |
| not normal for our bodies and should be avoided. | | | | 90 degrees; furthermore a full range of motion is not |
| Exercise # 3 Leg extension using a full range of | | | | necessary. |
| motion-The leg extension machine has been used in | | | | It is important to consult with a doctor before |
| gyms for a long time. We know it can build strength | | | | beginning any exercise program. When a person is |
| in the quadriceps muscle but when the knee is fully | | | | cleared to exercise, the fitness professional needs to |
| extended, this may put extra stress on the knee | | | | go through exercise history including a list of injuries. |
| joint. A partial range of motion without locking out is | | | | This will minimize the risk of further injuring someone |
| highly effective in building strength and muscle around | | | | with a history of injuries. It is important to take |
| the knee. Research studies have shown the | | | | proper precautions and avoid the high risk exercises |
| ligaments in the knee may be damaged with this | | | | so that painful and impairing injuries can be avoided. |
| exercise. This is because the exercise draws the | | | | |