By Dr Ranjana Arora , Physiotherapy
You walk into a gym and see a thin guy struggling to lift heavy on his back the neck barbell press. That is a recipe for a shoulder injury; likewise there are numerous exercises such as the ‘behind the neck’ press that can do more harm than good. You need to be aware of such exercises as some of them can cause severe damage to your body.
Here are 4 exercises that you should not be doing
- ‘Behind the neck’ press: This is one of the staple exercises for the shoulder. The shoulder muscle is primarily divided into front, side and the rear deltoids. This exercises prioritizes the side and the rear deltoids as you lift the barbell from behind you neck. Now this exercise places a lot of stress on the rotator cuffs of the shoulder as it requires maximum external rotation of the shoulder. If not done correctly, this can damage the rotator cuff.
- Upright barbell row: The upright barbell row is another exercise which is considered to be very good for the shoulder. It requires you to lift a heavy load in front of the body as you pull the bar up to the chest. As you lift the bar in front of your chest, your shoulders get externally rotated; this can again cause damage to the rotator cuffs, especially if you don’t do any rotator cuff exercises.
- A wide grip bench press: While barbell presses are a rage for building the pectoral muscles, taking a very wide grip on the barbell press may help you build a bigger chest but put stress on the shoulders. Most people tend to go heavy on the barbell presses, so a wide grip bench can cause shoulder injury; especially so if the shoulders muscles are not strong.
- Heavy barbell squat: The squat is one of the foundation exercises in bodybuilding, and it has immense benefits for the body. However if done incorrectly, it can damage your lower back and cause a slipped disk. So avoid lifting heavy on the squat to prevent injury
And, if in case someone suggests you to follow these exercises, always first check with a physiotherapist before doing them.