Good exercise form is vital to getting the most from your workout and avoiding injury. We often default to improper form, which can manifest into strains, sprains, and even chronic pain. Learning about the common mistakes you should avoid will prevent injury and get you better results.
In this post, we will examine 13 exercises commonly executed improperly and discuss the injuries that can result from bad form. We will also advise you on correcting your technique to get the most out of your workout and keep everything corrected as you work out.
Squats
Squats are a top-three lower-body strength training exercise but can damage your knees and back if done incorrectly. Bad form can lead to knee pain, lower back pain, or even herniation of vertebral discs. Other things you must do for great form are to keep your feet at shoulder distance, push back with your hips as you squat, and stay on those heels, not toes.
Planks
Planks are a single exercise that works your whole core. But something nasty happens to the lower back and neck when we arch or hold our breaths during planks. The “plank”: Start in a prone position on your hands or forearms, with your body straight from head to heels. Always have your core engaged and keep a steady breathing pattern while doing this.
Deadlifts
Deadlifts are a powerhouse full-body exercise that builds strength and muscle. But if done with improper form, injury such a lower back strains or herniated discs could occur. When waiting in the cue line to pick up a client for transport, keep your back flat and engage your core lift with those legs (not that back).
Push-Ups
Not only do push-ups strengthen the muscles in your chest, shoulders, and triceps…. But I see many people arching the back when they do push-ups and flaring all elbows way out when they are doing their push-ups. This puts unwanted stress on your shoulders and wrists. You may not realize it now, but when things start to hurt later, you may know where it began. The proper push-up form is a straight line from your head to your heels, full core engagement, and pushing with your Innova at a 45° angle.
Lunges
This exercise is a great way to target your glutes and legs. However, lousy lung form can cause knee pain or lower back strain. Remember to keep your front knee over your ankle as you lunge down—there is no need to lean too far forward or back!
Bicep Curls
Bicep Curls are one of the best-known arm exercises, but I see 501 people at the gym doing this wrong daily. They swing their arms and use momentum to help lift that heavy weight, reducing the exercise’s effect and significantly increasing shoulder and elbow injury. Keep your elbows by your sides and make controlled movements in the biceps.
Crunches
Crunches, significantly when done incorrectly, can strain the neck and are not recommended for everyone who suffers from bad posture or neck pain. During a crunch, avoid lacing your fingers or pulling on your head or neck, and concentrate on lifting from the core muscles.
Bench Press
Bench Press The bench press is one of the most common compound exercises, and it helps build strength in the chest, shoulder, and triceps. However, done with bad form, this lift greatly strains the shoulder and wrists. Keep the wrists straight and contract your core when doing bench presses, engaging in a slow and controlled movement.
Lat Pulldowns
One great back exercise is a Lat pulldown. However, many people do them improperly, using their arms without engaging their back muscles. To do lat pulldowns correctly, make it a point of pulling with your shoulder blades squeezed tightly together as you go through each pull.
Running
It is the most prevalent cardiovascular exercise and will also help strengthen your leg muscles. But if your form is off—you’re overstriding or landing heavy on your heels—that can result in shin splints and knee pain. Ensure you make shorter strides and always land softly on the mid-part of your foot instead of landing heavily on the heels.
Shoulder Press
The shoulder press is a full-body lift that targets the shoulders, triceps, and parts of the upper back. However, many people make the error of arching their backs or using too much weight, which can result in backache and shoulder issues. Brace your core and select a weight you can do while maintaining good form.
Pull-Ups
Pull-ups are a challenging and rewarding bodyweight exercise for your back. If your form is off, like swinging or cheating to get up, it will place unnecessary stress on the shoulders and wrists. When you do pull-ups, keep your body straight and make slow motion to emphasize the back muscle.
Yoga Poses
Practice — Yoga is an excellent way to increase flexibility, balance, and muscle strength. Some poses can cause additional pain and wrist strain; if you do them with poor form, you might get injured! Don’t forget to check in with yourself and not overstretch the limits beyond you. If you experience pain or discomfort in any poses, cut back your effort and modify the posture so that you can perform it in a way that allows you to practice with comfort.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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