The exercise movements that might cause injuries

Movement exercises are important to strengthen muscles. However, not all exercise movements are safe. Certain vulnerable movements make you injured during practice. Therefore, before starting the exercise, first know what movements are quite risky cause injury. Also know how to prevent it so you can keep practicing safely.
1. Bicycle crunch

In this movement the spinal cord injury was very risky. Especially if driven at high speed. No wonder if you can get injured during the exercise movement bicycle crunch aka pedaling bicycle.

In addition to the back of the neck, this movement can also cause injury or stiffness of the lower back muscles to cause a spinal hernia. Therefore, excessive movement is done quickly will excessive pressure on the top of your spine, which ultimately affect the lumbar spine.

Thus, the prevention of injuries during exercise bicycle crunch is:

    Lying on your back with your feet against the wall (so your knees and hips are bent to a 90 degree angle).
    Tighten your abdominal muscles and lift your head and shoulders off the floor.
    Try to cross your arms over your chest, not behind your head to avoid tension in the neck.
    Slow the movement.

2. Kettlebell swing

This is one of the most popular strength exercises. However, it needs a very appropriate technique to get the benefits of kettlebell swing.

Many people think that the swing in this movement comes from the arm. When in fact all this energy starts from the muscles of your lower body, including the buttocks and thighs of the back.

With the wrong swing technique, and doing this movement at high speed will pose a big risk to your shoulder injury, according to John Galluci Jr., MS, ATC, PT, DPT, a physical therapist.

If done wrongly, repetitive swinging movements may cause rotator cuff injury or structural inflammation in the shoulder.

Some important things to keep in mind when doing kettlebell swing is to focus on your lower body movements. When swinging kettlebell forward, push your hips forward to make your arm naturally move away from the body carrying the load. It's not your own hands that are swinging this load forward.
3. Lat pull-downs

This movement is at risk of injury during exercise on the front shoulder joint capsule and also has the potential to cause tears around the shoulder joint. Jessica Malpeli, DPT of the Florida Orthopedic Institute said that if during this movement suddenly the shoulders feel uncomfortable, stop and replace with other exercises only. This movement puts a huge burden on the shoulders.

So, to be more safely running the trigger movement of this injury, do the exercises lat pull down on the front of the head (iron in front of the face, not in the back as in the picture above). Doing the lat pull down in front is still safer than behind the head.
4. The Romanian dead lift


Movement trigger other injuries are Romanian deadlift. This exercise movement is good for the back and hips, if done with the correct technique. However, this movement is very vulnerable to hurt your back.

If the weight lifting movement is not distributed on the foot properly and you slide too far to lift it forward, then the buttock and thigh muscles to the lumbar spine will work too heavily. The ends have the potential to make the lower back stiffen.

The safest way to do this movement should be to do with the trainer and be done slowly, gradually. Do not immediately lift the most heavy load.
5. The overhead squat


Lifting the weight above the head is a movement that is challenging. Moreover, coupled with the squat movements in which the foot must hold all the burden. This movement can train the hips and knees as well. However, doing this movement can actually add tension to the shoulders, cervix, thorax, and also lumbar parts.

So, the safest way to do this is make sure you go down and up with your back straight, not curved. When you are not strong enough to hold, and your lower back starts to curve, stop and rest first.

6. Seated leg extension

This exercise focuses on the muscles in the leg especially the quadriceps muscle. Strong quads are very important in this movement to maintain strength legs, hips, and knees. Although this movement is good for the strength of the muscles in the legs, this exercise machine puts a load on your big ankle.

As a result, this can result in your cartilage getting sick. When this upward motion also gives extra weight to the knee, it is very dangerous if you take too long to resist this movement.

To prevent injury during exercise with this tool, make sure all the leg muscles are moving. Do not let just one muscle work with weight. Perform regular movements, not suddenly fast or slow down.

Reported from Peak Fitness Mercola, this movement is actually less recommended. Because the risk of injury in the foot is very high while the benefits are not comparable with the risks.
7. Pull-up


Pull-up is a very challenging strength exercise, against gravity lifting the body up. It takes the correct body lifting technique when doing pull-ups. If it is wrong, your shoulder may get injured. Pull-ups do not merely use your hands to lift your body up. You have to train the lower muscles of the body that will then support you to lift up.

This condition can cause problems in your shoulder due to the origin of the drag. It's safe, if you're not strong enough to pull it with the right technique, do not jump right away. Start from hanging with your right hand first. You can also ask for help from a coach at your gym to guide you to avoid injury during practice.