Exercises That Can Backfire
by Olivia Putnal
Though most of us would agree that any exercise is better than none, fitness experts have found that some tried-and-true moves, when done incorrectly, can cause more harm than good. WD spoke with top-notch personal trainers, instructors and physical therapists to better understand why certain exercises can be harmful and what alternative moves can help you achieve the same results.
Sit-Up
Sit-ups are easy to do anywhere and definitely work your abdominals, but unfortunately, the exercise also puts strain on your spine and can cause back pain. "The mechanics of the movement and position of the body throw the [momentum] into the lower back, forcing your hip flexors to pull directly on the spine. Over time, this will leave you with lower back pain," explains Jon Gallo, CPT, certified fitness trainer and founder of Now I'm Fit, Inc. and Cycle Revolutions. Photo: Thinkstock
Replace with the plank: Like sit-ups, the plank-holding a push-up position on your hands (or forearms) and toes with your body in a straight line and your abdominal muscle tightened-can be done anywhere you have the space. But unlike sit-ups, the plank is much easier on your back, while still strengthening your core. "The plank is an isometric strengthening exercise. It tightens the muscles without causing damage to the joints," says Gallo. Find a video demonstration here. Photo: Shutterstock
Push-Up
Although push-ups can tone your arms and abs, often they're performed incorrectly, causing harm. "Most people don't really know if they have shoulder 'stability' as they execute the exercise, nor do they know if their body is in proper alignment. There are a multitude of body malfunctions that can (and often do) happen in a push-up, like lower-back caving," explains Karyn Klein, cocreator of Do or Die Fitness tools and former director of dance at the University of Southern California. "When people are lowering their body toward the floor, they are usually working so hard at managing the difficulty of the exercise, they lose the ability to stay connected to their core." Another typical problem? "Winging shoulder blades-when the muscles in the back and shoulders aren't strong enough to stabilize the arms to the body-which can make the back vulnerable," Klein adds. Photo: iStock
Replace with a modified push-up: "By making a few adjustments to the push-up, you can maximize the benefits and get rid of these problems," says Klein. Performing push-ups on your knees, instead of on your toes, allows you to draw your shoulder blades down and keep them stable-challenging your triceps and back muscles instead of stressing your back. Other tips: Keep your head aligned with your neck and spine, and tuck your abs and ribcage in to protect your back. Find a video demonstration here. Photo: Thinkstock
Crunch
While you lift and lower your entire upper body when doing a traditional sit-up, a crunch is a smaller movement that focuses on lifting only until your sternum meets your pelvis. But like a sit-up, it can also injure your back. "If done improperly (and they often are), crunches can cause stress fractures and spinal injuries. Many people tuck their chins and strain their necks to lift their bodies," says Daniel Holland, DPT, physical therapist and special advisor to the Women's Sports Foundation. Photo: Thinkstock
Replace with C-curve: The Pilates C-curve-when you sit up straight with your feet on the floor and pull your lower abs in as you curve your spine-is much more beneficial to your abdominal muscles than crunches. "It's an orthopedic back stretch, which works the abdominal muscles more deeply (by using part of the abdominal wall), while releasing tension in the lower back," says Suzanne Bowen, certified group fitness and Pilates instructor and creator of the Gorgeous Core workout program. Find a video demonstration here. Photo: Thinkstock
Lateral Lunge
Even though lunges can help strengthen legs, they are also very taxing on the body. "Lunges cause issues with your knees due to misalignment, huge range of motio n and pre-existing conditions," says Bowen. "A lateral lunge travels sideways and is designed to target the glutes and quads-however, it places stress on your knees and other body parts, too. Improper alignment is extremely common-for instance, when your toes are pointing toward the outside, the knee can be unduly stressed," says Klein. "In addition, a curved (or flexed) lower back can strain your lumbar spine." Photo: iStock
Replace with a wall sit: Holding a seated position with your back pressed against a wall works the lower body in the same way lunges do, but without the potentially harmful up-and-down motion. "Keep your legs parallel about hips' width apart, bend down and sit back into your hips for optimal results. The point is to be still and hold-it's very safe to do," Klein says. Find a video demonstration here. Photo: iStock
Behind-the-Neck Lateral Pull-Down
When you pull a weighted bar down behind your head, you work the upper back muscles, but you can also put strain on the neck and shoulders. "This exercise puts the head in a forward tilt, which puts undue stress on the neck. The exercise also puts your shoulders into an externally rotated position, which could compromise the shoulder joint," explains John Dull, certified personal trainer and sports medicine professional. Photo: iStock
Replace with front lateral pull-down: When you pull a weighted bar in front ofyour body instead, you still work the upper-back muscles, but "it eliminates unnecessary stress on the neck and shoulders," says Dull. Find a video demonstration here. Photo: iStock
Weighted Side Bend
Toning the midsection is at the top of many exercise to-do lists. However, holding on to a weight while performing standing side crunches can actually create the opposite effect. "People use these to minimize their love handles when in fact, using resistance creates thickness in the waistline," explains Dull. "Using a weight will cause hypertrophy (an increase in the size of the oblique muscles), which will, in turn, produce a thicker waist." Photo: Thinkstock
Replace with a side plank-hip lift combo: Performing a side plank with a hip lift-balancing on your side with only your forearm and feet on the floor and then moving your hips up and down-will minimize thickness in your midsection while toning the core and love-handle areas, explains Dull. Find a video demonstration here. Photo: iStock
Pec Deck Fly
This "butterfly" machine exercise is used for toning the major and minor pectoral muscles and chest, but it's also hard on the shoulders. "It can overstretch the front of your shoulders and cause muscles around the rear of your shoulders to stiffen. Doing this movement can also lead to shoulder impingement syndrome (or rotator cuff tendinitis)," says Gallo, which can cause pain, weakness and loss of motion, according to the American Academy of Orthopaedic Surgeons. Photo: Shutterstock
Replace with a flat bench press: Bench-pressing a bar while lying flat on your back is a safer way to tone up the chest. "The flat bench press will work the overall pectoral muscles without the excess stress on the shoulders applied by the pec deck," explains Gallo. Find a video demonstration here.Photo: Thinkstock
Lying Leg Press
Using the leg press machine can put added strain on your body. "This exercise causes compression on the spine and strain on the knee joint-it can happen the first time or it can [happen gradually] over time," Gallo says. "It puts unnecessary pressure on the disks and spinal cord due to the seated positioning and downward force of the weight." Photo: Shutterstock
Replace with a squat: Standing with your feet shoulder-width apart and sitting back into your heels (as if you're sitting down into a chair) uses similar movements as a leg press machine, but is actually recommended by experts for toning the lower body. "Squats work the quads, glutes and hamstrings, but without the strain on the knees and lower back," describes Love. "Squats also work your stabilizers and core, making them a great regular exercise." Find a video demonstration here. Photo: Thinkstock
Upright Row
Upright rows are meant to work your deltoids, biceps and trapezius muscles (back of the neck and down the top center of your spine), but trainers urge you to avoid them altogether. "Upright rows are one of the most harmful exercises performed. The problem stems from the weight being applied, because when you pull up, a small tendon gets pinched by the bones in front of the shoulder. Over time, the tendon will wear down and become damaged," explains Gallo. Photo: Thinkstock
Replace with front and side shoulder raises: Shoulder raises-when you stand with your feet shoulder-width apart and use straight arms to raise dumbbells to the side or front of the body-do not cause shoulder injury, but produce the same desired results, Gallo says. To reduce your likelihood of injury even more, Gallo recommends performing these within a range that starts at the hip and ends at eye level. Find a video demonstration here. Photo: Thinkstock
Original article appeared on WomansDay.com.
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