By Cynthia Hunter, NASM CPT, PES
While the UTC Fitness gym is a controlled environment there is still concern of injury caused from improper form, musculoskeletal-imbalances and lack of stabilization. Read on and learn how to prevent injuries!
1. Ladies, this one’s especially for you. Seated Adductor Machines. I know you like to sit on them in the hopes your thighs will be firmer and fat will disappear, but I must interject some wisdom. The majority of individuals have tight adductor muscles making use of this machine detrimental to optimal function of the body. This could potentially lead to medial knee pain and some ACL injuries.
2. Next on the blacklist are seated abductor machines. This machine can increase dysfunction of the piriformis. This can lead to piriformis syndrome. A tight piriformis can eventually lead to chronic back pain, hip pain, and lateral knee pain. If you do suffer from the effects of a tight piriformis muscle, be sure to foam roll!!
3. Torso Rotation Machines (of any kind). These machines lure gym members with the thought of a tighter core and slimmer waists. However, this machine should NOT be used by individuals with a weak and underdeveloped core. Without properly developed core stabilization, these exercises could lead to low back pain and increased translation of the vertebrae. After you can perform the stability ball “iso” rotation exercise, and keep your abs engaged and hips stable, you could safely move onto this type of machine.
4. Your chest is tight. Chances are your pectoral muscles are severely overactive. This is because we use computers, drive, and do other daily tasks in a forward motion using the chest muscles more than our back muscles. Strength and agility training the chest is a good thing, as long as you pay equal (or more) attention to the back muscles. But there is one archaic chest machine that should never be used. Good trainers cringe at the very sight of these dinosaurs. The pec dec. Use of this machine puts an extraordinary amount of stress on the anterior shoulder complex and could eventually lead to bicepital tendonitis and cervical strain. Just stick to the traditional chest press machine and let this machine do what it’s best at…holding the floor down.
5. Leave the plie-like squats to sumo wrestlers and ballerinas. Some individuals and San Diego Sporting Club trainers swear this helps target the glutes better than traditional squats….bullcrap. Over time this exercise can lead to increased low back pain, sciatic nerve pain, knee pain, and ankle/foot complex pain and plantar fasciitis. A good replacement for this exercise is the stability ball wall squat.
Lucett, Chere. Common Resistance Training Exercises and Machines to Re-think