May 31, 2008
Topic:
When Weight-Training Can Be Bad for Your Health
Most health experts are in agreement as far as the numerous health benefits of weight training. On the other hand, if not done properly it can end up not improving your health at all and only creating more problems. Here are two things people do that will guarantee a trip to the chiropractor or doctor and how we can avoid them.
Working only mirror muscles - This is very common, especially among young men. Often times if a person only works the chest, biceps (what I call mirror muscles) they’re forgetting to train their posterior. If you train your chest and don’t train your back, the pectoral muscles can hypertrophy, shortening the muscles and drawing the shoulders forward. Here’s a tip. Every time you do a push in the gym, do a pull. If Kyle does a horizontal push like a push-ups, he needs to do one set of horizontal rows like a row. If he does a vertical push like a shoulder press, he needs to do a vertical pull like an upright row or pull-up.
Poor body alignment – The are two specific movements that I see people do in the gym all the time that will guarantee back problems.
1. Beware of spinal rotation with feet fixed. It is common to see when people are warming up but this puts tremendous stress on the spine. If you rotate, your feet need to rotate as well.
2. Forward flexion of the spine with external load. This is very common in the gym and is one of the worst positions to put your body in. Rounding the back, whether in squats, dead lifts or just picking a weight up is very hazardous. This is a sign of a weak lower back and it needs to be addressed. Try this. It’s called a back extension.
Question from viewers: (Received via Phone calls)
Steven Claunch
What’s the best way to work around a shoulder injury?
Leona
I am 72. Is it still safe for me to lift weights and exercise? If so, what execises should I do?
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