Common Exercise Mistakes and How to Correct Them

CEBU, Philippines – Your calisthenics routine may be doing you more harm than good. Look over these most common exercise blunders and be sure that you're not making the same mistakes.

Spine strainers

Blunder: shoulder stand leg bicycling

Cycling the legs in the air while propping the entire torso up with the arms.

.This position can hurt the neck muscles and their connective tissues if you lack the strength, flexibility and balance needed to hold your body up this way. Shoulder stands also create a forward slouching of the head, which strains the muscles behind the neck and promotes a rounding of the shoulders.

.Remedy: Do leg cycling with the shoulders and back flat on the floor and prop up the buttocks only.

Blunder: prone chest lift

Lying on the stomach, arms at the sides and arching the sine as you raise the upper body.

.This exercise exaggerates any curvature of the spine while shortening and tightening the lower back muscles. It can cause pain and strain if you have a weak lower back or any other back problems.

.Remedy: Do your chest lift push-up style. Lie on your stomach, bend the knees and place the hands at shoulder level. Using the arms, lift the upper body off the floor, but remember to hold the neck and back straight and keep the stomach muscles tightened.

Blunder: back bends and waist circles

Any standing position where you bend backward as a stretch or twist.

.If you have a lower spine problem or previous injury to the joints of the spinal column, bending backward can cause pain and injury.

.Remedy: Bend the body forward or to the sides only.

Blunder: pelvic tilt

Lying o the back with bent knees and pushing the buttocks high up off the floor as you tighten them and the stomach muscles.

.Pushing the buttocks so high up will cause your back to arch and puts a strain on the neck and shoulders. It also makes it harder to tighten the buttocks muscles, and that's the movement you need to raise and shape your fanny.

.Remedy: Move your feet closer to your body and, keeping the small of the back on the floor, tip the buttocks up to no more than five inches. From there, squeeze them and tighten the abdominals.

- from Hints, Tips & Smart Advice By FamilyCircle