5 Exercises Your Physio HATES
As Physiotherapists we love to exercise and we love our patients exercising, but with all forms of exercise, there are always some that should be avoided. Continue reading below for the Top 5 exercises that your physio hates you doing and their alternatives.
UPRIGHT ROW
The upright row is considered a staple amongst gym goers for working the deltoids, but why do physios hate it so much? Well, when the barbell is raised with resistance with the shoulders in an internally rotated position, the bones of the shoulder joint compress the tendons and bursa, causing an impingement. Although you may not feel symptoms suggesting an injury initially, rotator cuff tendon and bursa related injuries can arise with repetitive resisted upright rows over time.
Want an alternative? Try the dumbbell shoulder press or lateral raise.
SMITH MACHINE SQUAT
The Smith machine is one of the most versatile machines and can be found in virtually every gym. It is often considered a ‘safe’ alternative to many free-weight exercises because of the safety pins. But is it actually the right version of the squat to choose? The problem is, when using the Smith machine, you are stuck in the plane of movement of the machine. Looking from the side, the bar goes up and down in whatever forwards or back motion is allowed by the frame. This is not what happens when performing a free-weight barbell squat and therefore, the Smith machine version does not adequately mimic the desired movement. If you stand at the machine with your feet directly below you, excessive pressure will be placed on your lumbar spine as you squat down, increasing your risk of sustaining a low back injury. If you stand with your feet in front of you, excessive load will be placed on the patella and patella tendons, increasing your risk of a knee injury. This is combined with people loading more weight then they can handle as they ‘feel’ safer in the machine. This is a recipe for disaster.
Alternative? Barbell squat.
LAT PULLDOWN (behind head)
I have no idea how behind the head variations of the lat pulldown weaved itself into gym routines across the globe, but they are ever so popular! This exercise puts excessive pressure on the supporting ligaments at the front of the shoulder and rotator cuff muscles, increasing the likelihood of excessive shoulder joint laxity, rotator cuff strain and shoulder dislocations. And we haven’t even mentioned the neck stress yet either. Those who aren’t flexible enough to rotate their arms back that far will compensate for this by bending their head forwards, placing unnecessary stress on the spine.
The alternative? The front version!
ABDUCTOR/ ADDUCTOR MACHINE
Known widely throughout the physio and fitness industry as the “Good Girl”/ “Bad Girl” machine, it sits as a pet hate for many. The main reason we strongly discourage the use of this machine is its lack of functionality and the fact it only targets one very small area. This exercise is also very ineffective at achieving its proposed purpose of toning and strengthening the inner thighs and gluteals.
Try this instead – LOOP band resisted Fire hydrants, Adductor plank
SIT-UPS
Traditional sit-ups (curling your head off the ground and launching your chest upwards to your thighs) places incredible strain on the muscles at the front of your neck, potentially causing neck pain, tension and headaches. Having part of your spine lift off the ground and lowering back down again, if not performed correctly, can also lead to unnecessary strain on the lumbar spine. This is heightened as fatigue sets in and any concept of technique gets thrown out the window! The list is never ending for bodyweight exercises that work on abdominal strength and tone that are superior to sit-ups. Add fitballs, LOOP bands, Pilates rings and reformer and the list keeps growing!
Some suggestions…Plank, plank to side plank slide, 4 Point Kneel on foam roller with arm/leg extension. Follow our Facebook (https://www.facebook.com/carlingfordactivehealth) and Instagram (@cah_physiotherapy) pages for more suggestions.
As always, enjoy exercise safely and with common sense. Ensure good foundations of movement with listing before getting carried away with loading on weight. If you are showing signs of a niggle or injury with returning to the gym or simply want to stay injury-free, book in with one of our experienced physiotherapist today (https://bookings.nookal.com/bookings/location/39XKS) ! We will aim to keep you training while we manage it. We are here to Keep you Active for Life!