As a Doctor of Physical Therapy, every time I go to the gym it is an overload of bad form and horrible attempts at fitness. I know that sounds harsh, and believe me, I am glad to see gyms full of people working hard to keep themselves healthy. I just wish I could do a personal session which each person on general tips of what to do and what to avoid, great exercises to target what they are attempting to target, ways to avoid injury and keep me out of a job. I am actually developing a way to do this, so if you live in Atlanta, let me know if you are interested!
After over 3 years of not being in a gym, I recently joined my local YMCA. Every day I go to the Y, I want to help the people there. I try to block out others around me, but when your passion and profession is watching people's form and being a movement specialist, you can't switch it off.
So, in an effort to give myself some emotional and psychological therapy, I am putting together a lists of "nevers" at the gym with possible other lists to come...
NEVER...use the knee extension machine (kicking your legs out while sitting) - it should be banned from weight rooms because it is not functional, and it is one of the positions that puts the greatest amount of stress on your knees.
NEVER...do back extensions - the machine or on the stationary platform for abs/back. This also should be banned. you NEVER need stronger "back muscles." These muscles are developed on people who have weak core/abdominal muscles and weak glutes (butts). This repetitive stress could possibly lead to wearing away at your spine. NEVER a good idea.
NEVER...push more than 10 lbs over your shoulder, in general this is a good rule, unless you plan on being a power lifter, it's not worth it in the long run.
NEVER...bend with your back (see #2 above) - it's not worth it and it's pretty much cheating in the long run, and you will pay for it)
NEVER...arch your back while performing ANY machine - this is cheating, and you will end up hurting yourself in the long run.
NEVER...bounce - whether in spin class or while doing free weights, bouncing is cheating, and you only cheat yourself.
NEVER...slouch while doing exercises. You will promote bad posture.
NEVER...stretch your hamstrings with your toe pulled back towards you ("flexed") - 90% of the time you stretch your hamstrings in any way, you aren't stretching your hamstrings, you are pulling on your nerves from your low back.
so there it is... and there are incredibly more where that came from... I hope this helps you avoid being my patient eventually.
(as always, you should contact a health care professional before starting an exercise regimen. special note: a "personal trainer" does not have the training needed to correct your form and give you the "right exercises," but a physical therapist would be a great resource to make sure you don't end up hurting yourself in the short and long term).
