Wrong posture can break your back!

Wrong posture can break your back!

 

A wrong posture could break your back. Here’s how to get it rightSo you got on the exercise wagon but you aren’t seeing results? When done correctly, the right workout regime can help lose weight, strengthen muscles and help bone density. However, fitness experts say the most common reason for muscle strains, sprains, fractures and workout related injury is bad form. Mirror points out the most com-mon mistakes in your form and how to fix it.Doing squats Squats have been criticised for being harsh on the knees, but when done correctly, they improve stability and strengthen connective tissue.Don’tThe most common mistake is bending forward. Once you establish the correct stance, other mistakes are automati-cally eliminated.Avoid wearing shoes with compressible soles as they ham-per with your form. Barefoot is the best bet. Don’t keep your feet too close together or your heels will lift off the ground as you bend.DoA wider stance will ground your feet and steady your body. Opt for deeper squats for maximum impact. Lower your body slowly all the way with arms raised parallel to the floor. If your knees cave in, try pointing your toes outwards.Perfect planks Planks are know as the multitasker workout plan because they build the core of your abs, shoulders, arms and back all at once. Incorrect form means you could risk injuring your core muscles, which is a scary thought you’d best avoid.Don’tThe most common mistake is one that planks share with push-up errs. Arching your lower back means you are put-ting stress on the wrong muscle. This could also mean hav-oc for your lower back. Keep your core strong by popping your chest out and keeping your shoulder blades together. Check your feet and ensure they aren’t turning out or in but lay squarely on the tips of the toes.DoAce the basics and then try variations. Plant your hands directly under the shoulders but wider apart like you would for a push-up. Toes must be firm on the floor. Squeeze your glutes to stabilise the bottom half of your body and avoid locking your knees. Keep your head in line with your back which leaves you staring at the floor a foot ahead of your hands. Hold each position for 20 seconds.It’s crunch time Fighting unwanted belly flab, the abdominal crunch is the most common go-to exercise for those looking to strength-en abdominal muscles or burn tummy fat. Bad form can cause damage to your lower back and neck.Don’t Using your arms to pull your head up while doing a crunch is a big no-no. If this happens involuntarily, try folding your arms across your chest. Your arms are not supposed to do the work, your abdominal muscles are.DoLie flat on the floor, knees at a 90-degree angle. Maintain a fist’s worth of space between your chin and chest. Sit up until your chest reaches your knees and remember to inhale when you lie down and exhale when you rise.Pull-up basics Pull-ups are one of the oldest textbook exercises but it is common for one to compromise on form while chasing more reps. The move is supposed to work out your back and biceps but it could end up hampering those muscles and leaving you with a lengthy medical bill.Don’tSwinging your legs to help you reach the bar. Keep your legs straight. Not going all the way is also cheating. If you start or finish your pull-ups with a bent arm, you haven’t completed the pull-up.DoStart with a bar that needs you to jump to get on. It’s best to be suspended without your toes touching the floor. Pull up until your chin is over the bar, guide your body back down until your arms are locked out.

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