Shown below are the most common risky exercises. They’re harmful and may produce injuries. Safer alternatives to these dangerous exercises are also noted for your guidance. These alternatives serve the same purpose as the originals but without the risk.
As a general guideline, hold each stretching exercise for 30 seconds and repeat three to five times. For each strengthening exercise, do one to three sets of eight to 12 repetitions.
• Sit-Ups
Purpose: Strengthen abdominal muscles.
Description: With legs straight at the knees and hands clasped behind the head, the upper body lifts into the sitting position. Possible harm: Strains back.
Safer alternatives: Partial sit-ups or abdominal crunches. Lie on your back with knees bent. Cross your arms across your chest. Lift your head, shoulders, and upper back off the floor. Hold for a count of three and slowly drop back down.
• Double Leg Lifts
Purpose: Strengthen abdomen and hips.
Description: Both legs rise simultaneously.
Potential harm: Strains back.
Safer alternative: Partial sit-ups (shown above) for abdomen. Single leg lifts for hips: Lying on your back, extend one leg and bend the other. Tighten your thigh muscle and raise the straightened leg about six inches off the floor, then lower it slowly. Repeat with other leg.
• Deep Knee Bends
Purpose: Strengthen hamstrings and quadriceps (large muscles at front and back of thigh).
Description: Knees bend 90 degrees or more, so the buttocks are at level with or lower than the knees.
Potential harm: Strains knees.
Safer alternative: Chair squats. Stand in front of a chair with your feet shoulder-width apart. Squat in a slow, controlled motion. When your buttocks just touch the chair, stop and rise slowly.
• Deep Knee Lunges
Purpose: Stretch hips.
Description: Knee thrusts forward beyond the ankle while body shifts weight forward.
Potential harm: Strains knees.
Safer alternative: Partial lunges. Stand with one foot stretched out in front of you. Slowly shift your weight to the forward leg and bend that knee, keeping the other leg straight. Stop bending when your knee is directly above your ankle.
• Standing Toe Touches (Bending Exercises)
Purpose: Stretch hamstrings.
Description: With legs straight, body bends at the waist and fingertips stretch toward the toes.
Potential harm: Strains back and knees. Can also cause falls due to lost balance and fainting due to quick drops in blood pressure, especially among older people.
Safer alternative: Hamstring stretch. Sit on the floor with legs positioned as shown. Reach forward along the extended leg until you feel a gentle stretch in your hamstrings. Flex from the hips, keeping your back straight. Repeat with other leg.
• Hurdlers Stretch
Purpose: Stretch hamstrings and quadriceps.
Description: To stretch the hamstrings, the body tilts over the outstretched leg and the hands reach for the outstretched foot. To stretch the quadriceps, the body lowers backward so that the back rests on the floor.
Potential harm: Strains knees.
Safer alternatives: Hamstring stretch (as shown above) and quadriceps stretch. For quadriceps stretch, stand still with back straight and knees slightly bent. Holding the back of a chair or another object to keep your balance, bend one leg behind you and grasp that foot with your hand. Gently pull foot upward until you feel the stretch across your quadriceps. Repeat with other leg.
Here are a few more ways to avoid injury while performing any exercise:
• Warm up for a few minutes before you stretch, perhaps by jogging in place.
• Stretch slowly to the point of tension, not pain.
• During strengthening exercises, breathe slowly and steadily, exhaling as you exert yourself and inhaling as you return to the starting position.
• Perform exercises with a slow, smooth motion.
• Cool down after your workout with a few minutes of light activity such as walking. Then, stretch again.