Are you looking to exercise more? Or are you a recent physical therapy graduate looking to keep making progress on the health of your body? Either way, going to the gym can be an experience that benefits both the body and mind tremendously. With that, understanding how to correctly use your workout equipment can reduce the risk of first-time or reoccurring injuries. If you are recovering from an injury, ask your physical therapist for an adjusted workout, or for updated restrictions as you continue to improve through care.

From stationary bikes to pull-ups, there is a plethora of workout equipment available for use in the gym that can better overall the health of your body. With that, the knowledge of the right and wrong ways to use the equipment we are about to teach can be the difference in benefiting or damaging your body.

How to Correctly Use a Leg Press

The leg press is a popular piece of gym equipment that can help build muscles in your legs. This piece of equipment develops the hamstrings of the thigh and the gluteus.

Correct Form:

 

Incorrect Form:

When you get into a leg press you’ll want to position yourself so that your back is pressed firmly against the back machine with your shoulders touching the top of the seat.  Your feet should be positioned shoulder-width apart and fully flush on the platform with your legs at a 90-degree angle. Make sure to hold onto the handlebars before straightening your legs and lifting the weight. If you’re unsure about what weight to start with,  start small and gradually add weight as you build endurance and strength. You can also consult your physical therapist or an athletic trainer for help.

How to Correctly Use a Stationary Bike

The stationary bike has been a staple in the exercise community for years. This machine provides low-impact, high-intensity cardiovascular exercise while building strength and endurance.

Correct Form: 

Incorrect Form: 

When sitting on a stationary bike you’ll want to adjust the seat’s height so that there is a slight bend to your knee when your foot reaches the furthest position.  You also want to make sure your back is straight and avoid hunching. Your elbows should slightly bend when you grab onto the handles. If your arms are overextended, move the seat forward or backward until you reach the right position.

How to Correctly Use a Treadmill

There are lots of benefits to using a treadmill. It’s a great alternative to beginning runners when the weather is not in their favor, or if you want to pick the speed or incline to run.

Correct Form: 

Incorrect Form: 

Make sure you keep your head up and looking straight ahead and try to keep your feet landing in the middle of the treadmill to take advantage of the shock absorption.  Finally, run or walk as you would outside on the street. If needed a physical therapist can help make sure you have a good gait and posture

How to Correctly Use a Standing Cable Row

The cable row develops the muscles of the back and the forearms. It is an excellent all-around compound exercise for developing the middle back.

Correct Form: 

Incorrect Form:

When standing you’ll want to adjust the pulley so that it’s level with your chest. You’ll want to stand with your feet firmly on the ground hip-width apart, with a slight bend to your knees. Similar to the bike you’ll want to keep your back straight (careful to watch the position of your butt).  When pulling towards you make sure to keep your shoulders down, and don’t lean into the machine.  If you are struggling to keep a good position, remove some of the weight.

How to Correctly Do a Low Row Hold

The Primal 7 is a versatile tool that can be used to assist patients in recovery by allowing for modified exercises, as well as an everyday workout tool for home and at the gym.  Many of our clinics utilize it to help with assisted pull-ups, push-ups, and in this example a low row hold.

Correct Form: 

Incorrect Form: 

Grab hold of the rings and walk back to your starting position.  Firmly plant your feet hip-width apart, keeping your back straight, and lean back until your arms are extended outward at chest level. From here you’ll pull your hands to your chest making sure the shoulders stay back.  If you need help finding your starting position ask your physical therapist for help.

Working out and staying active is highly beneficial to the body but using the incorrect form could result in personal injury. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately. Don’t hesitate to schedule an appointment or find a physical therapist near you today!

Special thanks to Kingwood Occupational & Physical Therapy, in Kingwood, TX for supplying the Imagery

 

The majority of adults in the United States are not physically active on a regular basis. Only 30% get the recommended amount of physical activity. Lack of time is the most often cited reason for not getting in enough exercise. When the holiday season begins, the lack of time issue only becomes more problematic. For most people, even for those who do exercise regularly, this means that daily exercise slips to the bottom of the long list of things to do during the holidays. You know that list: gift shopping, party hopping, and traveling to see family and friends. Take some time to figure out what you can and can’t control. Then, work on the elements you can control to help with your time management. Here are some ways you can stay on track and have some fun with your exercise routine throughout the holidays.

Find a Holiday Race to Join
Knowing you need to be physically prepared may be the motivational tool you need in terms of keeping you consistent with your workouts. Realizing that all your training will have an additional benefit, other than improved fitness, may also improve your chances of sticking with it. Most holiday-themed races have opportunities to dress up adding even more fun to the mix!

Find or Create the Perfect Holiday Workout Playlist
It’s hard not to love Mariah Carey’s all I want for Christmas is you – it’s also a great song to workout to.  Are you a Spotify user? Try this playlist during your next workout. Is iTunes your jam? They have a holiday classics remix playlist that’s perfect for a holiday workout.

Get a Workout Partner
Some people find that working out with a partner helps motivate them and keep them consistent in terms of getting to the gym or hitting the pavement. Knowing that someone is waiting for you can motivate you on the days you don’t feel like getting out of bed to exercise. Find someone with a similar schedule and treat yourselves after your workouts – Grab a cup of coffee together or plan a trip to a holiday market afterward. You’ll feel great, and be able to check some things off of your to-do list!

Set Some Holiday Related Goals
Rather than dragging yourself to the gym each day to shed those extra holiday pounds, set a fitness goal for the holiday season.

Try writing down what you want to accomplish during the two-month period from November 20 to January 20. Choose a goal such as losing 5 pounds, increasing your strength, or improving your time in a mile run. Don’t make exercise a penance for the holiday cookies you ate. Make it a personal goal unrelated to holiday revelry. Your goals need to be flexible and in line with your capabilities, needs, values, and available resources. They should be challenging, but also realistic. Measure the baseline of where you are now and decide where you would like to be on a certain date in January.

Have fun this holiday season and add some cheer to your regular workout routine. Mixing it up will keep your routine fun, fresh, and will be something you can more easily stick to. Getting started on a new workout routine? We have some great tips to help you get started safely. Need help with an injury so that you can get back to your exercise routine? Look no further. We have wonderful teams of therapists throughout the country that specialize in sports rehabilitation.

REFERENCES:
2020 physical activity guidelines for Americans. US Department of Health and Human Services website. Available at: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf  Accessed November 17, 2020.

The Surgeon General’s call to action to prevent and decrease overweight and obesity. US Department of Health and Human Services’ Surgeon General website. Available at: http://www.ncbi.nlm.nih.gov/books/NBK44206. Accessed November 17, 2020.

Poor posture is sometimes inevitable. With many people working jobs that require long periods of sitting, the tension in our muscles isn’t uncommon. Aside from this, poor posture can also be caused by general muscle weakness, technology use, injury, stress, and even genetics.

Failing to correct your posture can ultimately lead to increased health issues—like frequent headaches, spinal dysfunction, difficulty breathing, and indigestion. Good posture can help us breathe easier, digest food more efficiently, and help us feel more confident.

Keep reading to find out how you can easily improve your posture through exercise.

4 Exercises to Try To Correct Poor Posture

To correct your posture, grab your workout clothes, open space, and some water to perform these exercises to help build your core and back muscles, lengthen your spine and stretch your body.

.

1. Cat and Cow Pose

Not only does the cat and cow pose help improve your posture, it can also help relieve stress, calm the mind and improve coordination.

Here’s how:

• Start on all fours.
• Get into cat position by curling your shoulders downward and pushing your hips toward the ground to curve your back upward.
• Then, get into cow position by pushing your hips upward and your stomach toward the ground.
• Alternate between cat and cow post for one minute.

.

2. Pigeon Pose

If you tend to sit for long periods of time, your body will naturally build up tension in your back and hips. Pigeon pose is excellent to combat this as it helps open up your hip flexors and lower back muscles. A bonus: it also helps increase your flexibility and supports healthy digestion.

Here’s how:

• Begin in a downward-facing dog.
• Bring your right foot forward into a lunge position.
• Bring your right shin down to the ground, perpendicular to your body.
• Bring your left leg down flat on the ground.
• Hold the stretch for one minute, then repeat on the opposite leg.

.

3. Side Plank

Side planks help strengthen your core without putting too much stress and pressure on your lower back—the perfect move for correcting poor posture.

Here’s how:

• Lie on your side with your elbow on the ground under your shoulder to support your body.
• Push your hips and knees off of the ground.
• Hold this position for 10-30 seconds or longer if you’re comfortable, then repeat on the other side.

.

4. Crunches

Crunches are one of the most popular exercises for improving core strength needed for good posture, but they also help increase the mobility and flexibility of this muscle group.

Here’s how:

• Lie on your back with your feet on the floor, shoulder-width apart.
• Cross your arms over your chest or place them at your side.
• Sit up to engage your core muscles, then lie back down.
• Repeat for 4 sets of 10 to 20 reps.

Incorporating these simple yet effective exercises into your daily routine can help you stand up straight in no time. For more workouts, you can do to improve your posture, check out the infographic below.