In the last post of our 5 part series on exercising do’s and don’ts, we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your primary care provider.
UPRIGHT ROWS
START POSITION
• Standing with feet shoulder width apart
• Palms facing back when holding onto barbell.
• Hands spread apart a bit wider than shoulder width.
• Maintain proper posture throughout exercise.
ENDING POSITION
• Barbell lifted up to chest height with elbows flexed pointing outward.
• Forearm should be aligned with upper arm horizontally.
DON’T
• Swing body back and forth.
• Lift feet off ground.
• Allow elbows to point upward.
• Raise past shoulder height.
OVERHEAD TRICEP EXTENSION
START POSITION
• Seated with feet flat on the ground.
• Hold dumbbell vertically behind head with shoulders slightly out and 90 degree elbow flexion.
• Maintain head upright throughout exercise.
ENDING POSITION
• Dumbbell held above and slightly behind head.
• Elbows fully extended.
DON’T
• Lift feet off ground.
• Lift up from bench.
• Swing body back and forth.
• Let your head lean forward.
• Bring your elbows inwards towards the ears.
This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.
View the complete Exercising Do’s and Don’ts series below:
