During physical exercise, many popular exercises, although effective, pose a risk of injury if performed incorrectly or too much, according to indianexpress.
Recently, chinhender Venkatesh Movva (founder and employee of RegenOrthoSport, USA) has warned about three exercises that beginners should be cautious about, including: military press ( weightlifting over the head), crunches and deadlift (a complex exercise that uses a bar to lift from the ground to the side of the hips).
Risks from familiar exercises
According to Dr. Movva, deadlifting is one of the most likely to cause injury, especially for people without a solid foundation in technique and strength. If you do it incorrectly, this move can damage the lumbar spine and have a long-term impact.
Pushing the dumbbells over your head or back is also an avoided move. Dr. Prashant Kamble, an expert at Sir HN Reliance Foundation Hospital (Mumbai), said that this pose puts great pressure on the shoulders and rotation, which can lead to shoulder pressures or prolonged damage. A safer solution is to push the weights in front of you, helping to reduce stress on the joints.
Meanwhile, crunches, which are popular for exercising the abdominal muscles, put excessive pressure on the neck and lower back.
Dr Aijaaz Ashai, Chairman of the Innovation Committee of the Western Region IAP (Indian Association of Physical Therapy), said that repeating the spinal curve movement can easily create muscle imbalance and chronic back pain.
Exercisers should replace it with plank or bridge exercises to be more effective in strengthening core muscles and improving posture.
Recommendations for beginners
Doctor Sushanth B. Mumatti ( Manipal Hospital, Goa, India) emphasized that deadlifting is especially dangerous for people with disc herniation, weak bones or neurological symptoms.
Mr. Mummigatti recommends that beginners need to have a general health check before exercising, determine cardiovascular, muscle and ligament conditions and set clear goals.
"The most important thing is to have a coach to closely follow and adjust the exercises according to your ability, avoiding high-intensity exercise from the beginning. The harmonious combination of strength training and cardio is the ideal way to start your workout journey, says Dr. Mumatti.
These warnings show that not all famous exercises are safe for everyone.
Instead of running in form, practitioners need to prioritize techniques, listen to their bodies and choose the right movements to protect their long-term health.
