There is a risk of serious injuries associated with a number of exercises if they are not performed properly. Those exercises include the simple exercises which are performed daily.
Below are some of those exercises which can cause harm so if you cannot do them properly, then it is better to skip them:
Lunges is one of the exercises of the legs that elevate the risk of hip, lower back and knee injury. You can risk serious pain if the knee is extended over the toe and you bend it forward to do it quickly. So, learn to do properly or skip it from your exercise routine.
Squats is one of the best lower body exercises, but if you perform it improperly, then they will be causing injuries to you. When you do deep squats, you are actually risking your lower back and knees. Taking squats deeply means that you bend in the forward direction and extend the knees over the toes. If you are doing squats, then you should first properly learn to perform them before the added weight to your exercise.
This is one of the beneficial exercises for the stomach which can lead to harm and also it is one of the least effective exercises. If you pull too hard, then the hands behind your neck can actually strain your neck.
4. Thigh Abduction and Adduction
There is a machine in the gym that you might have used which splits the legs wide open or closes them together. These movements include the involvement of hip muscles. Whereas these muscles should be stabilizers and should not be prime movers. So these movements if not properly done can cause a strain on the hips or the lower back.
5. Upright Row
Upright row is one of the great exercises for chest and shoulders but the risk associated is extremely high. The weight should be raised only to nipples level ideally. Any higher raised weight will cause a painful injury, and it will make your shoulder movements difficult.
6. Leg Extensions
The movements performed in this exercise are unnatural, and the quads get isolated in an unusual way. Another thing that guarantees injuries through this workout is the immense pressure which this exercise puts on the knees.
7. Jump Squat
In jumping squats, many joints are involved, and a lot of power is required. So, unless you do serious heavy weight exercises in the gym, the jump squat can lead to injury if the barbell is shifted even a little.
8. Behind Neck Shoulder Press
Any workout that needs you to raise the barbell over your head will cause injury to you as it is very difficult to maintain this posture in proper form. The movement of neck shoulder needs the strength and flexibility. It is very dangerous and is needed to perform perfectly, as even a slight strain would cause serious injury.
9. Behind Neck Lat Pulldown
When performing the Pulldown, do not be tempted to pull the bar behind your neck. As you need to be in total control to perform this movement safely and a slight improper posture can lead to shoulder impingement.
If the exercises are performed rightly then they are excellent. But for newbies, without any expert’s help, these exercises can turn out to be harmful. If you don’t have a trainer then skip these exercises and go