What is the importance of proper lifting techniques?
Lifting is a great way to stay active, build your strength, and stay toned. More and more women especially are adding weights into their fitness routine. However, doing so with the improper technique will likely leave you with back injuries pain or other injuries. Some common injuries that can occur are sprains and tears in your muscle, displaced vertebral discs, and torn rotator cuffs.
Synergy Physical Therapy and Wellness is dedicated to ensuring you can successfully reach your fitness goals. Here are some important things to keep in mind when it comes to adding weights to your workout routine.
Use an appropriate weight
While you might be eager to see how much weight you can lift, it is important that you never lift anything too heavy for you. Perfecting your form is much more important than lifting heavier. It is best to start light, so that you can get a feel for the movement and then progressively get heavier. An appropriate weight to start with is a weight that you can comfortably lift for 12-15 reps.
Controlled movements
Using slow and controlled movements will lessen your risk of injury when lifting. The faster you are moving the more momentum is lifting the weight and not your actual muscles. Moving slow and steady will allow your muscles to do all of the work.
Always stretch
Tight muscles are more prone to injury, that is why you need to stretch before doing any kind of exercise. Stretching will help loosen your tendons and muscles thus giving you a fuller range of motion. In addition, it will increase blood flow and help your perform better.
Don’t bend at your waist
In and out of the gym, it is important to make sure that you are never bending from the waist when picking up a heavy object. You want your legs to be doing the work and not your back. The correct form is ensuring you bend at the knees and keep your back straight. It will also help to keep your feet planted shoulder-width apart and keep the object close to your body.
Never lock your knees
When doing any kind of lifting, you want to make sure to never lock your knees. This places strain on the soft tissues in the knee and not the muscles. Knee injuries are extremely common when it comes to improper form.
Synergy offers athletic training and wellness classes that can help teach you proper techniques to avoid back and other injuries. If you have already sustained an injury in the gym, then contact us today! We are dedicated to getting you feeling good so that you can get back to doing the things that you love.