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Q: Are there any exercises I should avoid and why?
As technology and research methods have progressed, so have fitness routines and training regiments. What was considered the "best way to workout" 10 years ago, has often (but not always) been proven to be counterproductive in achieving certain goals. With this in mind, there are a few "traditional" exercises that have still managed to survive into the modern era and should be swapped out of your routine:
Behind the Neck Press - Typically performed with a barbell, when weight is pressed directly overhead (or even worse, behind the neck) it places a tremendous amount of undue pressure on the shoulder joint. Repetitive overhead lifting with heavy weight causes impingement of the AC Joint and can lead to rotator cuff tendonitis.
Seated Leg Extensions - This exercise is beneficial for rehab (if under the supervision of a specialist with an appropriately calibrated machine) or for building bulk through the region, but has limited functional strength-gain benefits. The movement within a fixed machine can cause "patella tracking" (aka shifting of the kneecap) which, over time, can lead to knee pain and degradation of the kneecap.
Neck Strengthening Exercises - Perhaps you're performing dumbbell shrugs, neck "bridges", or any other exercise that isolates the muscles in the neck. What ever they may be, chances are the exercise you're performing is either superfluous and/or potentially dangerous. Performing variation of rows, lat pull-overs, chin-ups, just to name a few exercises, are already engaging the musculature in a way that is functional and much safer.
When working out on your own, keep in mind any exercise placing too much stress on a joint is a good indication that continued use (especially with heavier weight) could lead to injury. Of course, if you're not sure of how you can substitute an older exercise for a more functional one, be sure to consult with a certified personal trainer or strength and conditioning specialist.
April Blevons is a Strength & Conditioning Specialist at Focus Fitness in Boston and Athletic Trainer at Curry College. Christine Kloiber is the Director of Training at Focus Fitness as well as Head Track & Field Coach at Regis College.
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