03 Jan How to do your gym workout without injury.
Of the 45% of people make that New Year’s Resolutions, 38% of people make the resolution to Lose Weight in the New Year.
This is the time of the year when many of you may be embarking on some new year resolutions. As mentioned above, very commonly new years resolutions focus on our weight and body shape (We are so vain!). Thus increased levels of gym use is common at this time of the year, and this is fantastic for your wellbeing. However there is a chance of injury and actually reversing your level of health if you do not hit the gym with great technique.
If you are one of the 38% of people who desires to lose weight and get in shape this year, then don’t worry, this is your year to make a break through! Discover how proper posture can help you achieve your fitness goals once and for all.
In addition to lifting weights that are appropriate to your current level of fitness, implement these Gym Posture Tips for safe workouts.
Gym Posture Tips:
- Don’t clench your jaw, relax your face musculature
- Keep your head neutral (don’t look up or down- keep your eyes straight ahead)
- Pull your shoulders back and down
- Keep your back straight, think of having a long spine
- Activate your Core musculature by drawing your belly button in
- Distribute your weight evenly over both hips
- Keep your feet pointed forward (not out to the side or pointed in)
In addition get the advice of a well credentialed personal trainer to work out a program suitable for your needs.
As a chiropractor the most common advice I give to people with regard using a gym is to focus on strengthening all the muscles you CAN NOT see by looking in a mirror.
There is a reason for this. All the muscles that you CAN see when you look in a mirror are in front of you and the stronger they are, especially the muscles of the chest and shoulder then the more likely it is that you will start to become more rounded through the upper torso. In contrast the muscles you CAN NOT see such as your upper back muscles, and shoulder blade muscles, and spinal muscles all have a tendency to be weaker in 99.9% of people.
So to put it into plain English, I recommend that you prioritise workouts that focus on
- Seated Rows
- Lat pull down
- Plank and side plank
- Gluteal strength
Please feel free to contact me if you want to discuss a workout routine specific to your needs.
Dr Michael Bloom