6 Exercises You Should Avoid or Be Very Careful When Doing at the Gym

Everyone knows, today, that practicing physical activities frequently is a totally positive habit and suitable for all those people who seek beauty, health and a better quality of life.

However, exercising in a healthy way does not necessarily mean spending hours and hours inside a gym, performing an exaggerated amount of exercises, with as much weight as possible.

The rule is: always count on the help of a professional in the area of ​​Physical Education to indicate which are the best types of exercise for your case. But it is true that not all people follow this basic guideline and, therefore, are subject to making mistakes when exercising.

Some exercises commonly performed in gyms – usually without professional guidance – are not recommended by doctors, as they can pose certain risks to the body and health of the practitioner. Others can even be executed, as long as you pay close attention, to avoid problems.

Below, Jomar Souza, a specialist in Exercise and Sports Medicine and former president of the Brazilian Society of Exercise and Sports Medicine (SBMEE), cites some exercises that should be done with greater care – so that they are not performed incorrectly. – and others that should be avoided, due to the risks they can pose to people who practice them frequently:

1. Squat with barbell: this is a very common activity in gyms, both for men and women. However, according to Jomar Souza, it can offer negative results. “Exercises that generate a vertical load on the spine should be avoided. Over time, they can accelerate the natural wear and tear of the spinal discs, causing pain and eventually compression of the nerves that run between the vertebrae. And a classic example of this type of exercise is the squat with a barbell on the shoulders”, he highlights.

2. Standing rowing: the possibility of performing the exercise called “standing rowing” raises doubts among many people. According to specialist Jomar Souza, the standing row can, in fact, overload the lumbar spine. “To avoid this problem, it is important that the abdominal and paraspinal muscles are strengthened, helping to stabilize the spine during the execution of the exercise”, he explains.

3. Development behind the back of the neck: another common doubt concerns the performance of the exercise called “development” done behind the back of the neck. The doctor Jomar Souza points out that this is also a type of exercise that generates a vertical load on the spine. “This can be resolved by keeping the torso leaning back a little. The shoulders will be overloaded, without a doubt, because the execution of the exercise requires an elevation of the arms above 90°, facilitating the occurrence of tendinitis and bursitis. So the ideal is to use a lower load to prevent this type of problem,” he explains.

4. Trunk-turning sit-ups: Some people choose to do trunk-turning sit-ups to work their abs and obliques at the same time. However, explains Jomar Souza, although the anatomy of the spine allows rotation of the trunk, this movement can generate a shear force on the intervertebral disc, breaking its external fibers. “This opening in the fibers can, over time, allow a herniated disc to develop,” he says. “Of course, everything will depend on the frequency with which this type of movement is performed and, if in addition to it, the practitioner also generates a load on the spine with other exercises”, adds the specialist in Exercise and Sports Medicine.

5. Stiff with an arched back: the stiff is another exercise that is often performed in gyms. However, some people do it the wrong way, leaving their back arched. “In this case, there may be an overload on the discs of the dorsal spine and an increase in kyphosis, especially if the person already has some postural deviation of the spine”, highlights doctor Jomar Souza.

6. Rotation shrug: The shrug aims to exercise the trapezius. “If we do this movement in front of a mirror, we will notice that the shoulders do not perform the rotation. When this happens, it means that the load is beyond that supported by the trapezius, with the need to rotate the shoulders to complete the movement. This maneuver can generate overload on the tendon and ligament structures of the shoulders, causing inflammatory processes and injuries”, explains the specialist.

Stretch or not?

Another subject that generates doubts among those who practice bodybuilding concerns stretching. After all, is it really important to stretch before and after exercise?

The doctor Jomar Souza explains that there is, today, a lot of controversy in relation to this matter. “But we must remember that stretching improves flexibility, and good flexibility makes us more independent to perform everyday tasks, especially when we reach old age. Ideally, stretches should be done before and after,” he highlights.

“The stretches should cause mild discomfort, but not the sensation of pain. If this occurs, it means that the muscle is being stretched beyond its limit, which can generate an injury”, adds the specialist.

With all this information, it is clear that the person who practices bodybuilding must always count on the supervision of a professional in the area of ​​Physical Education to perform the most varied exercises.

It is also important that, before starting any physical activity, the person looks for a doctor, who will say if he is really able to perform a certain type of activity, as well as indicate the necessary care with the practice.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.