It is always advised that we exercise and get in shape to keep our bodies and minds healthy. How you choose to exercise is dependent on your endurance and capacity. You wouldn’t voluntarily kill yourself in the process of working out, that defeats the whole purpose.
Some exercises can be dangerous, especially when performed incorrectly. IOL, an online publication provided a list of these dangerous exercises:
Upright rows
The upright row is a weight training exercise in which you grab a weight with an overhand grip and draw it straight up to your collarbone. This is an intensive workout that targets the trapezius (a major back muscle), deltoids (the muscle that forms the rounded shape of the human shoulder), and biceps. When performed with a wide range of motion, this exercise may strain the shoulder joints, increasing the risk of shoulder joint problems.
Healthline suggests a safer way to perform this exercise. Stand with your feet shoulder-width apart, holding the barbell with an overhand grip down in front of you with your arms extended. Your grip should be shoulder-width distance. Begin to lift the dumbbell up, pulling through your elbows and keeping the weight close to your body as you go. Stop when your elbows are level with your shoulders and the barbell is at chest level. Keep your torso upright throughout the movement. Pause at the top, then return to start. Repeat for the desired number of reps.
Behind the neck presser
This is an exercise for your shoulders. It’s a version of the shoulder press, commonly known as the overhead press. This is also one of the most controversial exercises in the fitness industry since it might place too much tension on your neck and shoulders. Front shoulder presses are a less hazardous option that still exercises the shoulder muscles. According to Muscle and Fitness, there is a safer way to perform this workout. Start with a light barbell resting across your traps, as if you’re about to squat. Place your hands slightly wider than shoulder-width. You can start with your pinkies in the ring of the knurling (the rough part of the barbell) and adjust your hands from there. Tuck your elbows in and then press the bar straight up until your elbows are fully extended. Lower the bar back down slowly.
Kipping Pull-up
This is a workout where the person keeps their legs together, makes a fast hip motion, and elevates their body toward a bar. This exercise may place undue strain on the shoulders, leading to injury.
Lat pull-down from behind the neck
This cable workout focuses on the muscles of the upper and middle back. If you have enough shoulder mobility, you can target upper back muscles like the trapezius. The incorrect position may cause stress on the shoulder joints and cervical spine. Pull-ups and front lat pull-downs are better for you.
Smith Machine Squats
In this workout, you push your hips back to start the squat on the machine, maintaining the knees in line and slightly past the toes until the thighs are at least parallel to the ground. This exercise requires keeping the chest up and the weight evenly distributed between the heels and toes on the ground. The fixed motion of the Smith machine can drive the body into incorrect movement patterns, potentially leading to knee and lower back problems. Free weight squats with appropriate form are an ideal option.
Also see: Muscles always sore after an exercise? Here is why…
