Flexible Bended Cuff
Five Exercises You Must Avoid If You Want To Stay Injury-Free
All exercises are not created equal. Some exercises are good, some exercises are great, and some exercises are an injury just waiting to happen. Knowing which exercises to avoid can save you many months if not years of pain and frustration.
1. Upright Rows
The Upright Row exercise is done to develop the shoulders and traps. Holding a barbell or dumbells in front of your with a close, overhand grip, you pull the weight up to your chest, keeping it close to your body, leading with your elbows.
The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called “internal rotation.” To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.
Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder. This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
Instead of upright rows, stick to exercises such as dumbell presses, military presses and various raises. They are far safer for the shoulders.
2. Behind-The-Neck Pulldowns
This exercise is done to work the muscles of the back. While the exercise itself is actually effective for working the back, the problem with the exercise lies in what it can do to your shoulders.
In the previous exercise, I talked about internal rotation of the shoulders. The problem with the behind-the-neck pulldown lies in “external rotation.” Going back to the arms out to the side example, instead of pouring water forward, rotate your arms backward so that your palms are facing up. It’s basically the opposite movement to internal rotation.
To do the behind-the-neck pulldown as normally instructed, you must externally rotate your shoulders as much as possible. This is a very delicate position for your shoulders. The supporting muscles of the shoulders (known as the rotator cuff) are not in a good position to stabilize the joint and injury to those supporting muscles can result, which can lead to further injury in the connective tissue of the joint.
On top of that, since most people do not have enough shoulder flexibility to get a straight line of pull behind the neck, they must bend their neck forward to even do the movement. This can result in neck strain on top of shoulder strain.
This information also applies to the behind-the-neck pull-up exercise. The mechanics of the movement are exactly the same, the only difference being you’re pulling yourself up instead of pulling the weight down.
Stick to exercises that are in front of the body, such as front pulldowns, close-grip pulldowns and pull-ups to the front.
3. Behind-The-Neck Shoulder Presses
The Behind-The-Neck Press gives us the same shoulder issues associated with the Behind-The-Neck Pulldown. To do the movement, you must maximally externally rotate the shoulders. Again, this places the shoulders in a very vulnerable position, which can easily result in strain in the Rotator Cuff muscles.
Also, as with the pulldowns, most people simply don’t have the necessary shoulder flexibility to get a straight line on the movement – they must tilt their head forward to get the bar behind it, adding greatly to the possibility of injury.
Stick to the military press and the dumbell press for your shoulder pressing movements.
4. Stiff-Legged Deadlifts On A Bench
The Stiff-Legged Deadlift, properly done, is actually a very good movement for the hamstrings, glutes and lower back. The problem comes when, in an attempt to increase the stretch on the hamstrings, the exercise is done standing on a block or bench.
To get the most stretch on the hamstrings and to protect the lower back from injury, an arch should be maintained in the lower back during the movement. It’s extremely difficult to maintain an arch in the lower back when you are stretching down as far as you can towards the floor with a barbell pulling you down.
Without the arch, as a natural result, the spine will flex and the supporting muscles of the spine will relax. This places much of the tension of the exercise directly on the connective tissue and bones of the spinal column rather than the supporting muscles, which are stabilizing the spine. In an effort to get more stretch on the hamstrings, you instead compromise the support structures of your lower back.
5. The Sit-Up
If you enjoy having a pain-free lower back, the regular floor sit-up is a good exercise to avoid. When you do a sit-up, the mechanics of the movement and position of your body throw much of the torque of the movement onto your lower back. Your hip flexors pull directly on your spine in order to raise your torso off the floor when you do the exercise, leading to strain in the lower back area.
To top it off, the abdominal muscles (the real target of the exercise) are only worked isometrically. This means they don’t actually contract and move, they just work to hold the torso steady while the hip flexors do the pulling. This is not a very effective abdominal exercise.
You will be far better off performing direct abdominal-training movements such as crunches, ball crunches, cable crunches, etc. These exercises directly target the abs without throwing excessive tension on the lower back.
The exercises you do have a profound effect on your training and your health. Be sure to choose exercises that will help you move forward towards your goals and not set you back through injury.
About the Author
Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge – Rapid Fat Loss” – http://www.fitness-ebooks.com
weighted splits in-the-air flow yoga
|
|
Hand Carved Brown LEATHER BRACELET Flexible Bended Cuff $6.99 |
|
|
LEATHER BRACELET Flexible Bended Tribal Stamped Black $6.99 |
|
|
BENDED LEATHER BRACELET Flexible Emboss Stripe/Brown 2″ $4.80 |
|
|
LEATHER BRACELET Flexible Bended Cuff Triple Turquoise $6.99 |
|
|
Handcrafted Woven LEATHER BRACELET Flexible Bended-New $5.99 |
|
|
Black LEATHER BRACELET Flexible Bended Woven Turquoise $7.99 |
|
|
BENDED LEATHER BRACELET Flexible Emboss Tattoo/Brown 2″ $6.99 |
|
|
CROSS Crisscross LEATHER BRACELET Flexible Bended Cuff $6.99 |
|
|
Handcrafted Woven LEATHER BRACELET Flexible Bended Cuff $6.99 |
|
|
Handcrafted Woven LEATHER BRACELET Flexible Bended-New $4.80 |
|
|
Handcrafted LEATHER BRACELET Flexible Bended w Stingray $4.99 |
|
|
Black LEATHER BRACELET Flexible Bended Woven Turquoise $7.99 |
|
|
LEATHER BRACELET Flexible Bended Tribal Stamped Brown $5.00 |
|
|
Woven Brown LEATHER BRACELET WRIST CUFF Flexible Bended $6.99 |
|
|
1 3/8 Woven LEATHER BRACELET WRIST CUFF Flexible Bended $5.99 |
|
|
BENDED LEATHER BRACELET/CUFF Flexible Woven Handcrafted $6.99 |
|
|
LEATHER BRACELET Flexible Bended Cuff Brown Free Form $4.80 |
|
|
On Bended Knee $6 On Bended Knee – Boyz II Men |
|
|
Down On Bended Knee $4.99 Down On Bended Knee |
|
|
On Bended Knees $27.25 No Synopsis Available |
|
|
Havels C33015 Double-Bended Applique Scissor 5 3/4in $25.99 Havels C33015 Double-Bended Applique Scissor 5 3/4inHavels C33015 Double-Bended Applique Scissor 5 3/4in |
|
|
No Bended Knee: The Battle For Guadalcanal $8.39 A VIVID NARRATIVE . . . A splendid first-person account of the costly campaign that enabled Allied forces to wrest Guadalcanal from the Japanese in World War II’s Pacific theater." Kirkus Reviews "By reading and studying No Bended Knee , the military professional can gain an appreciation for war at the strategic, operational, and tactical levels. Twining writes as he served his corps boldly and straightforwardly, with impeccable detail and superb understanding of things strategic." Airpower Journal "A VIEW FROM THE NERVE CENTER COMPLETE WITH TELLING PERSONAL ANECDOTES." Journal Inquirer (Manchester, CT) "Twining adds notably to the literature on Guadalcanal and provides one of the best accounts of war as seen from the perspective of the often maligned yet absolutely indispensable headquarters staff." Booklist "CANDID AND REVEALING." Publishers Weekly From the Paperback edition. |
|
|
METAL GLASS BEAD CUFF $7.99 *ESSENTIALS *Flexible beaded bracelet cuff *Colored beads with gold colored trim beads *Snap style closure *Lightweight for comfort |
|
|
Montana Silversmiths On Bended Knee Sculpture $54.97 Montana Silversmiths statue depicting a cowboy kneeling in front of a cross & his horse behind him. Impressive details on resin sculpture . “On Bended Knee” brass plate at front of base. Felted base prevents furniture scratches. Hand painted designs; patina color accents. Montana Silversmiths presents a sculpture capturing a faithful moment from a cowboy. This sculpture is created using the Montana Silversmiths unique cold cast process. Each piece has been precisely cast and hand painted with careful attention to applied patinas, bringing life-like touches to this fine creation. On Bended Knee sculpture measures 9 1/2″ long x 4 1/2″ wide x 6 1/2″ tall. |
|
|
Lewie; Or, the Bended Twig (Dodo Press) $22.61 Mrs J. M. Sarah Elizabeth (nee) Hopkins Bradford (1818? ) who also wrote under the pseudonym Cousin Cicely, was the author of: Lewie; or, The Bended Twig (1853), Ups and Downs; or, Silver Lake Sketches (1854), The History of Peter the Great (1858), The Linton Family; or, The Fashion of This World (1860), Scenes in the Life of Harriet Tubman (1869), Harriet, The Moses of Her People (1886) and The Dominie; or, Reminiscences of a Girls Life (1890). Author: Bradford, Sarah H. Binding Type: Paperback Number of Pages: 168 Publication Date: 2009/01/01 Language: English Dimensions: 9.00 x 6.00 x 0.39 inches |
|
|
Lewie; or, the Bended Twig $15.59 No Synopsis Available |
|
|
Lewie or the Bended Twig $93.59 No Synopsis Available |
|
|
Flexible $6 Flexible – 3 Deep |
|
|
Plus Size Colored Cuff Bracelet $20 Look like you are wearing multiple bracelets at once. This stunning bold bead cuff consist of 15 separate strands of bold bead strung on flexible wire. Open back so easily fits most wrists. |
|
|
INOX Jewelry 316L Stainless Steel Bended Leaf Dangle Earrings $30 INOX Jewelry 316L Stainless Steel Bended Leaf Dangle Earrings INOX bended leaf dangle earrings crafted from quality 316L surgical grade stainless steel. INOX Jewelry is a collection of 316L Stainless Steel jewelry for both men and women. The unique designs range from classic to contemporary; to edgy and urban. Specifications: 316L Surgical Grade Stainless Steel, 60mm, Matte Finish |
|
|
Sheepskin Cuff Boot Grey Suede $143 Twinface Grade A sheepskin with raw edges Long haired Mongolian sheep cuff Cushy foam for extra comfort covered Genuine sheepskin sock Light and flexible molded EVA bottom with a patent protected outsole design Approx. 7 ¾” shaft Approx. 14″ circumference |
|
|
Simpsons Duff Cuff Embroidered Beanie $20 Simpsons Duff Cuff Beanie This is an officially licensed, one size fits most flexible fit Simpsons beanie in which these Simpsons beanies have been embroidered with an official Simpsons image. Check back often for some of our new Simpsons clothing and other Simpsons merchandise at great prices only at – www.StylinOnline.com . |
|
|
Intricate Celtic Cuff Bracelet $19.99 Simply striking Celtic knots for your wrist. Strung on flexible cord and adjusts to fit most women. Imported. 3/4 wide. |
|
|
Rieger DTM Splitter Bended for Front Lip Volkswagen Jetta V 05 $208.99 Rieger DTM Splitter Bended for Front Lip Volkswagen Jetta V 05Rieger is the leading German manufacturer of body kits and accessories for Audi, BMW, Volkswagen, Mercedes-Benz, Ford and many others. Rieger body kits and accessories will make your car s |
|
|
Rieger DTM Splitter Bended for Front Lip Volkswagen Jetta V 05-10 $208.99 Rieger DTM Splitter Bended for Front Lip Volkswagen Jetta V 05Rieger is the leading German manufacturer of body kits and accessories for Audi, BMW, Volkswagen, Mercedes-Benz, Ford and many others. Rieger body kits and accessories will make your car s |
|
|
Double Row Leather and Sterling Cuff HOT STYLE! $125 The deep rich look of our genuine double row leather braided cuff bracelet flows together with a unique Sterling Silver design and sterling end-caps. For a limited time just 99! (B4450) Cuff measures a little over 1/2″ wide and is flexible to fit 7-8″ wrists Comes in a nice gift box |