Do’s and Do Not's of Exercise
Do Know Your Limitations – Don’t over train – Take your time and perform each exercise as directed. Incorrect form and movement may cause injury.
Neck problems can occur when an exercise causes excessive hyperextension and rotation. Never move in a quick or unsafe manner. – Don’t perform head circles or head rolls. – Do preform a neck exercise by slowly turning the head to the right or left or lean the head from side to side. Always maintain proper alignment of the head, neck, and shoulders.
Toe Touches – This exercise can stretch the ligaments of the knee which may also cause pressure of the intervertebral disk in the lower back. This may also cause strain on the on the lower back. Do sit in a chair or on the floor and extend one or both legs out in front of the body, keeping the back straight and knees slightly bent. Then slowly bend forward and reach toward the toes.
Bouncing during an exercise should never be performed as this may cause muscle tears and strain. Do slowly stretch to a point of very mild discomfort and hold the position for 10 to 30 seconds.
Sit-ups – Never perform these with hands folded behind the head as this may cause pressure on the cervical area. Do lie flat on the floor, knees bent, and bring heels as close to the buttocks as possible. Cross the arms across the chest, slowly tuck in the chin and lift the shoulders off the floor.
Squats – This type of exercise can cause excessive stretching of the ligaments of the knee and may pinch joint cartilage. Do not go beyond the point at which the thighs are parallel to the floor.
Double Leg Lifts – These do not work the abdominal area but they do encourage a hyperextended posture and create excessive pressure in the lumbar area. Do perform sit-ups or curl-ups with both knees bent, feet flat on the floor, arms across the chest, and the heels are as close to the body as possible.
Isometric Exercises – This is not good for individuals with a history of cardiovascular disease, especially high blood pressure. These exercises especially isometric arm exercises can cause high blood pressure. To minimize this risk do exercise with a comfortable weight, breathe properly, and perform the exercise through the entire motion allowable by the joint.
Do Not Hold the Breath – This decreases the return of blood to the heart which can result in dizziness or fainting. Do breathe naturally, do not force inhalation or exhalation.
Always Warm Up Prior to Any Exercise.
Perform Cool Down Post Each Exercise Routine.
Refrain from Jumping, Hopping, Jarring or Twisting – This stresses the ankle, knee, hip and back and may cause further damage to the bones in inner ear if structure is already weakened. Hopping increases impact stress threefold and may cause shin splints (pain in the lower front of the leg). These exercises are not recommended for people with arthritis, osteoporosis, or balance problems. Do perform low impact exercises that keep one foot on the floor at all times.
Bringing the knee to the chest more than 90 degrees and turning the leg inward: Following a hip replacement or in case of shallow hip socket, can result in dislocation of the hip. Do standing or seated exercises that emphasize the strengthening of the muscles of the lower body to improve hip movements.
Long Periods of Standing with Little Movement – Avoid these exercises as they could increase varicose veins. Instead, keep moving slightly and do not stand for long periods of time.
Do Not Lock the Joints as these movements can strain ligaments and cartilage by going beyond the normal limits of the joint especially for people with arthritis. Do straighten legs and arms slowly and smoothly.
Side and Front Lunges – These can result in strained knee joint. Instead keep the knee centered over the foot at 90-degree angle while lunging to the side or front.
