Injuries and injuries are the worst that can happen to us during exercise. Caring for safety, minimizing the risk of injury should be the basis for continuous and well thought-out development. The mentioned prophylaxis is influenced by properly performed warm-up, impeccable technique and selection of an exercise appropriate to your level of advancement and limitations resulting from past (or ongoing) injuries, posture defects or lack of mobility.
Unfortunately, among generally known exercises there are those that are potentially dangerous to our health, and those whose technique of exercise is controversial. We do it, often without knowing that in the long run they can do us more harm than good. It’s good to know what exercises and be aware of the risks they carry.
Exercises on machines
If you are not a beginner after an injury or bodybuilder who refines the details of your figure, try to avoid exercises on the machines. They limit the range of motion and force its track and work in the ponds. Exercises on them are non-functional and do not develop stabilizing muscles. Two of them deserve special attention because of the potentially high danger they carry with them.
The first are leg extensions (lex extension). In this exercise, the work of the quadriceps muscle is strongly isolated, and the muscles of the ischio-shin group are inactive. The result is a lack of proper stabilization and protection of the knee, which are subjected to high shear forces. Excessive stretching of the anterior cruciate ligament (ACL) occurs, which increases the risk of its damage. In addition, this machine forces one axis of rotation for the knee, which in its normal operation is variable. Try to avoid this device, and if you can not resist, perform one-leg exercises on it, trying to strain the two-headed muscles before each repetition.
The second non-recommended exercise on the machine is squatting on the Smith gantry. The guides force here the path of movement, which becomes unnatural, and improperly distributed forces affect the load on the anterior cruciate ligament, the patellar ligament and the lower spine. This exercise, like most of the machines, excludes stabilizing muscles from work, and its effectiveness (muscle involvement) in comparison to an ordinary squat is 43% lower.
Exercises dangerous for the shoulder joint
A large group of exercises considered to be dangerous are those whose exercise overloads the shoulder hoop. We include the removal of the upper lift bar to the neck, pulling up to the back of the neck and squeezing the bar from behind the neck.
When you do these three exercises, your hands are in an unnatural position. The external rotation and the trajectory behind the back cause a large extension of the anterior part of the shoulder joint, the subscapular muscle and intensify subarachal conflict. In addition, pulling the head forward may lead to irritation of the brachial plexus.
Pull the rod to the chest instead of the nape. According to the research, there is no difference in the activation of the back muscles here. Pulling is done only to the chest. Squeezing the bar from behind the neck is best forgiven, and if you have to do it, try to catch the barbell wide and do not leave it too low.
The group of exercises dangerous for the shoulder girdle can include pumps reversed on the basis of a bench. It loads heavily on your shoulder and clavicular joint, smaller pectoral muscle and rotators. Turn them into classic dips on the handrails, where the arms will be in a neutral position, which will put a strain on these structures to a lesser extent.
HERE YOU CAN READ: What should you know about your shoulders training?
Dangerous internal rotation of the arm
Our body is not adapted to lifting the weight with the arms in the internal rotation. Unfortunately, gym regulars have been repeating a diagram for years, in which it is recommended to perform shoulder exercises with such an unfavorable shoulder position. I am talking about three of them raising the dumbbells sideways, forward and along the torso.
Internal rotation combined with an upraised hand causes irritation of the supraspinatus tendon. This conflict most often occurs when the hand is visiting between 60 and 120 degrees and in people with a strongly curved shoulder appendix (about 40% of people). If you do these exercises, you should know what to change in them, to keep them effective while minimizing trauma.
It is often advisable to keep the small toe above the thumb when lifting the dumbbell to the side, as if you would like to pour the water out of the jug. In this way, you significantly restrict the sub-space space, exposing yourself to tendonitis of the supraspinous muscle. If you want to do this exercise safely, take care of the outer rotation of the arm. You will get it if you lift your thumbs up during the raising of arms. In order to strengthen the lateral shoulder acts, lean slightly forward. Try not to raise your arms above the level and guide them slightly in front of you at an angle of about 30 degrees (in the plane of the shoulder).
During the raising of the weight of the dumbbell in the front in the rapper, you increase the podkarkowy conflict. It is recommended to use a hammer grip (with the thumb pointing up) during this exercise. As a result, the arm is positioned in a preferred outer rotation. If you have problems with the lumbar spine, do this exercise by lifting the dumbbells alternately or based on a bench at an angle of 60 degrees.
The most dangerous exercise of the three are lifting the barbell along the torso. It is often performed with a strong hand rise above shoulder level with hands below elbows. If you want to inadvertently perform this exercise, use a wider grip on a banner or dumbbell that will increase your range of movement. During each repetition, make sure your palms rise slightly higher than your elbows. Thanks to this, you will avoid internal rotation of the arm and problems in the future.
Exercises dangerous for the spine
In the absence of proper technique or mobility, spinal overloads occur. However, there are exercises in which the correct technique will not protect you from excessive load.
One of them is the traditional sit-ups performed with the lower back in the lumbar region. This exercise, due to the negative impact on the spine, was withdrawn from the pool of examination exercises to the American army. Stuart McGill, authority on biomechanics of the spine, advises against practicing sport for health. During this exercise, the intervertebral discs are compressed with a force equal to 3300 N (about 330 kg). This value is considered critical when it comes to the potential risk of spine injury. Doing extra crunches, you also strengthen the hip flexors, which in most of us are excessively tense due to the sedentary lifestyle. A better option would be to replace this exercise with, for example, McGill’s crunches.
Russian sit-up is an exercise that overstresses the lumbar spine by combining compression, flexion and rotation in one movement. This lethal combination puts pressure on the intervertebral discs while weakening them, which is a quick way to injury.
An alternative to this exercise will be
– pallof press;
– full contact twist;
– side plank.
Superman is a popular exercise that requires maximum spinal hyperextension. It puts pressure on the interstitial joints and intervertebral lumbar ligaments with a force of 590 kg. Such a large overload results in damage to these structures. A similar effect, without damage to the spine, you get by doing torso extensions on fitball or bird / dog.
These increasingly popular group activities can contribute to problems within the pelvic-pelvic complex. Women who are pregnant or overweight often take part in them, in which the pelvic floor muscles are very weakened and stretched. If you participate in these activities, having problems with core muscle control, then your pelvic floor muscles will significantly weaken. As a result, you can lead to their dysfunctions and related problems, such as urinary incontinence, deterioration of sexual life and other complications resulting from disorders of the core muscle structure.
As you can see, there is a group of exercises that can be potentially dangerous. Including them in your training plan, you should be aware of the risks they carry. Will you take this risk, including the costs of your goal, will you choose a safe version of the exercise to enjoy good health? The choice is yours.