Activelife Physiotherapy & Rehabilitation Centre

People who regularly work out can go on about its benefits and also show off a toned physique. However, a bad or improper movement can be more harmful than no exercise at all. Read on to know some common exercises that are best avoided for their potential harmful effects. 

1. Dumbbell punches (Punching the air with dumbbells in hands): By holding dumbbells and punching them forward into the air, you are just spending your energy for absolutely no benefit. It is good as a conditioning one if done for a long time but does not help the shoulders or the arms. Bicep curls and triceps extensions yield much better results than these punches.
2. Shoulder Shrugs (Rolling shoulders with dumbbells in hands): The only muscle that gets worked here is the trapezius, which is at the joint of the shoulders and the neck. The arms and the back do not get any benefit and shoulder shrugs can actually cause postural problems and increase shoulder tension. It is best to avoid this exercise if you are not a professional bodybuilder.
3. Thigh machines (Pressing weight through legs): One of the most ineffective machines in the gym is a thigh machine. The poor posture and no workout for the abs are few of the reasons why the outer and inner thigh workouts should be avoided. Better results can be achieved with squats and lunges, which also help more muscles and help in losing weight.
4. Plank rows (Push-up posture & lifting hands one by one): Plank rows or board lines are almost ineffective for back and arm strengthening. Better results are achieved with the usual lines for these areas.
5. Squatting on a Bosu ball (Squatting on a specific machine): This colourful equipment might be alluring but can be really dangerous and cause ankle and knee injuries. It can also result in meniscal tears or disruptions.
6. Crunches (Laying on floor and pushing head upwards with hands): When improperly done, crunches produce the same position as one achieves while working on a computer - head forward and rounded shoulder. Crunches are meant to be done by pulling up on the head and not using the abs, as most people incorrectly do.
7. Lat pull-downs behind the neck (Pulling down weight behind your back): This can be very harmful for people who have even minor shoulder joint problems. The idea is to build arm, torso, and back muscles by pulling a weighted bar down the front and back of the chest area. This can cause misalignment, shoulder impingement, or a tear in the rotator cuff, and in severe cases, even cervical vertebral fracture.
8. Military Presses Behind the Head (Pulling up weight behind your back): Similar to a lat pull-down, here also, a barbell is lifted up and down behind the head and can cause the same problems as the earlier one, including fracture of the cervical spine.

Make sure you get a professional trainer's advice on the right ways to work out so as to get the maximum benefits and avoid injuries.
 

Most of us suffer from lower back pain at some point in our lives; be it from a sedentary lifestyle, spending hours at the office desk or from strenuous physical exercises. In most cases, a little bit of rest does the trick. However, if the lower back pain persists for 3-6 weeks, physiotherapy is recommended.

How does physiotherapy help?
The main purpose of physiotherapy is reducing lower back pain and increasing muscle and bone function so that such instances are avoided in the future. Physiotherapy is the first line of the defence against lower back pain. More drastic measures such as surgery are undertaken once physiotherapy fails to do is the job.

Physiotherapy is often recommended when the back pain is caused due to lifestyle factors, a minor injury like a fall or other moderate factors. For more severe back injuries, doctors recommend surgery straight away when there is no scope for performing physiotherapy.

Low-intensity back pain can be cured using a combination of heat packs, ultrasound wave therapy and Iontophoresis (using a localized current source to introduce medical ionic compounds to the body).
 

A physical therapy program for back pain usually has two components:

1. Passive physical therapy to help reduce the patient's pain to a more manageable level
2. Active exercises

Passive Physical Therapy - Modalities

The physical therapist may focus on decreasing pain with passive physical therapy (modalities). These therapies are considered passive because they are done to the patient. Examples include:

• Heat/ice packs
• TENS units
• Lontophoresis
• Ultrasound

Active Physical Therapy - Back Pain Exercises
In addition to passive therapies, active physical therapy (exercise) is also necessary to rehabilitate the spine. Here are some of the common exercises for back pain:

1. Back Stretch: Put your hands underneath your head while lying back. Bend your knees but put your feet on the ground. Roll your legs to one side and hold them there for 10 seconds. Repeat three times for each side.
2. Deep Lunge: For this, you need to kneel on one knee with the other foot pointed towards the front. Lift the back knee up and hold it there for five seconds and then bring it down. Repeat this exercise three times for each side.
3. One Leg Stand: This is the simplest of exercises. Hold on to a wall for support while standing and face towards it. Then slowly hold one leg and bend it behind you. Hold in the same position for five seconds before bringing it down. Repeat the process three times for each leg in five second gaps. 

In case you have a concern or query you can always consult an expert & get answers to your questions!

Running is proven to be one of the most efficient forms of exercise as it has a ton of benefits attached to it. For instance, running helps you in maintaining your body weight by cutting down that unwanted or extra body fat, and helps in keeping you slim and trim. It also aids in improving your metabolism. Regular exercising will keep you energised, and increase your stamina.

Before starting with this physical activity, there are certain things you should know about. These are:

1. Be patient: Patience is key! Now, we all know that that nothing can change in a day. You won't notice any signs of improvement on the first day. So, the best thing to do is work out every single day with dedication, and you'll notice the results in a month or so.
2. Be Comfortable: It is very necessary to feel comfortable before you start your exercise. If you are going to run with your high heels or slippers on, it's never going to work out. So, it is very important to dress in your most comfortable attire before you start running.
3. Eat well: A healthy diet packed with all the essential nutrients is an absolute must if you plan to take up running as a regular exercise. Do not starve yourself at any cost or skip any meal. Running will take up a lot of your energy and a healthy diet is a must if you intend on being fit and strong.
4. Drink lots of water: It is very essential to drink lots of water and keep yourself hydrated throughout the day. Pro tip: Gulp down some water after your run, as we tend to lose water and minerals from our body in the form of sweat.
5. Run with music on: Recent studies have proven that running with music on is the better alternative. Music helps us focus more on our goal and also helps us stay calm.
6. Consistency: You have to be consistent in your workout and only then will you be able to notice a significant change in your health. Running at least once a day is recommended. Some people tend to run twice a day too, but that depends from person to person. Do not burden yourself too much. Running is an exhausting exercise and you should not force your body too much.
7. Calm your body and mind: Running or jogging in the morning can have a positive impact on you as it reduces stress and keeps you calm and sound throughout the day.

In case you have a concern or query you can always consult an expert & get answers to your questions!