If you haven’t mastered the proper form yet, exercise machines can
be a great way to teach yourself to lift weights the right way. However,
if you use them incorrectly, you may be unintentionally forcing yourself
to overcompensate when performing certain motions, which could result
in serious harm to the shoulders, back, and more. Be sure to enlist the
help of a spotter, trainer, or other fitness professional at your gym
when using any of these exercise machines:
If you don’t use a hyperextension machine properly (also called a
Roman Chair), you could end up harming your lower back, herniating discs
in your spine, and accidentally do long-term damage to your back. It’s
important to maintain a neutral spine position and avoid arching backward,
throwing your head back, or going hard and fast. (Sharp pain in your lower
back is a bad sign.) This machine is best used when you bend from the
hips until your back is at a 90-degree angle with your legs (which should
be locked in place), then slowly, deliberately return to an upright, flat-back position.
Seated Leg Press
This is another one that can do serious damage to your back if done incorrectly.
If you haven’t mastered the proper form, too much weight can put
too much strain on your knees and lower back. One way to keep your back
from having to overcompensate for poor form is to press into your heels
and ensure your legs do not bend at less than a 90 degree angle at the
beginning and end of each motion.
Ab Crunch Machine
In an effort to get shredded abs, you may actually shred your spinal muscles
(and not in a good way). If you use this machine incorrectly, you could
significantly decrease your spinal range of motion and do so much damage
to your back that you may have to stay home from the gym for good. Due
to the potential harm posed by this particular machine, it may be best
to just stick with crunches, planks, and other bodyweight exercises.
Best Practices for Avoiding Injuries at the Gym
Whether you’re a competitive athlete, a regular gym-goer, or a recovering
couch potato, it’s crucial to make evaluating your form an integral
part of your fitness routine. Take advantage of the resources available
to you through personal trainers and fitness instructors, and make a habit
of working out in front of a mirror when doing exercises that require
special attention to form. Most importantly, don’t let zeal for
working out turn into recklessness, and always make sure you take the
time to learn the proper form, moderate your weightlifting, and allow
your body to ease into your fitness routine.
Professional Physical Therapy in Aberdeen
If you’re reading this too late, our team at
ProFysio Physical Therapy can help you recover from your gym injury. Our
Aberdeen physical therapy team can help you re-learn motion patterns and help you figure out the
best way to recover, avoid re-injury, and avoid overcompensation when
doing different exercises and weightlifting motions.
Schedule your free, no-obligation consultation by
sending us a message, or call us at (732) 333-6360 today.