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Exercising Do's and Don'ts

Exercising Do’s and Don’ts

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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:

   

   

exercising do's and dont's

How to Exercise at the gym

Exercising Do’s and Don’ts

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In the fourth installment of our “At The Gym” series we examine how 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 physician or therapist at your next therapy session.

How to Exercise at the gym

MILITARY SHOULDER PRESS
* How to exercise at the gym top tip: It is generally not recommended to do this exercise due to undo stress and strain at the shoulder joint.
If you do choose to do a military press, avoid bringing the bar behind the head and make sure that the elbows don’t pass 90⁰ at the bottom of the repetition.

START POSITION
• Seated with back against the seat (if available), with feet flat on the ground.
• Barbell held above head with elbows fully extended and wide grip to facilitate 90⁰ bend at the elbows at the bottom of the rep.

ENDING POSITION
• Bring barbell down until your elbows are bent at 90⁰ with the barbell in front of your face.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Arch your back.
• Bring barbell down to chest.

MACHINE CHEST PRESS

START POSITION
• Seated with back against the seat and feet flat on the ground.
• Arms out to your side and elbows flexed at 90⁰ but not coming back past your body (This picture shows the arms back a little too far with the angle at the elbows being a little too deep. Most chest press machines are built so that you have to start in this position which can compromise the shoulder if lifting heavy. If adjustable start in a position a little more forward than this).

ENDING POSITION
• Back against the seat.
• Elbows fully extended.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Bring bent elbows past your body.

CHEST PRESS

START POSITION
• Lay flat on bench with feet flat on the ground.
• Arms out to your side at 90⁰ with elbows flexed at 90⁰.
• Palms facing lower extremities.

ENDING POSITION
• Elbows fully extended.

DON’T
• Allow elbows to come down past bench height or 90⁰ bend.
• Left feet off the ground.
• Arch your back.

CHEST FLY

START POSITION
• Lay flat on bench with feet flat on the ground.
• Dumbbells touching each other with palms facing each other with elbows slightly bent.

ENDING POSITION
• Arms out at your side at 90⁰ with elbows flexed at about 120⁰.

DON’T
• Lift feet off the ground.
• Arch your back.
• Allow elbows to come down past bench height.

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.

Knowing how to exercise at the gym, can build confidence and reduce the likelihood of injury. View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's

exercise at the gym

Exercising Do’s and Dont’s

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In the third installment of our gym series 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 therapist at your next therapy session.

SCAPULAR RETRACTION / ROW

START POSITION
• Standing or seated with back in neutral with feet shoulder width apart.
• Squeeze shoulder blades together.
• Elbows slightly bent and forearms parallel to the floor.

ENDING POSITION
• Elbows at 90⁰ flexion.
• Shoulders pulled back.
• Hands at your sides at shoulder width and forearms parallel to the floor.

DON’T
• Swing body back and forth.
• Let the weight pull you forward between repetitions (keep the shoulders back).
• Shrug.

exercise at the gym

ANTERIOR DELTOID – FRONTAL RAISE

START POSITION
• Standing with spine in neutral position with feet shoulder width apart.
• Palms facing down.

ENDING POSITION
• Arm raised to 90⁰ directly in front of you.
• Elbow in full extension.

DON’T
• Raise arm past 90 degrees.
• Swing body back and forth.
• Rotate wrist.
• Shrug shoulders.

exercise at the gym

LATERAL DELTOID – LATERAL RAISES

START POSITION
• Standing with spine in neutral position with feet shoulder width apart.
• Elbows bent at 90 degrees.

ENDING POSITION
• Arms raised to 90 degrees at your side.
• Palms facing down.

DON’T
• Raise arms past 90 degrees.
• Swing body back and forth.
• Shrug shoulders.

exercise at the gym

BENCH PRESS

START POSITION
• Lay flat on bench with both feet flat on the ground.
• Place a rolled towed in the center of the chest.
• Arms extended with wide grip to facilitate 90 degree bend at the elbow at the bottom of repetition.

ENDING POSITION
• Lower slowly until the bar touches the towel
• Elbows should not pass the height of the bench bending to about 90 degrees.

DON’T
• Lift feet off the ground.
• Arch your back.
• Bounce bar off your chest (barbell should only touch the towel lightly).

This information about exercise at the gym 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:

   

   

exercising do's and dont's

exercise at the gym

At the Gym: Exercising Do’s and Don’ts

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In this new monthly series 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 therapist at your next therapy session.

Scapular Strengthening

SCAPULAR STRENGTHENING

START POSITION
• Lay face down on the edge of the bench with arm hanging downward
• Rolled towel under forehead for support

ENDING POSITION
Arm raised straight to your side no higher than the torso with palms facing down

DON’T
• Arch your back when lifting dumbbell
• Lay with face turned sideways
• Raise the dumbbell too high

External Rotation Side Lying

EXTERNAL ROTATION – SIDE LYING

START POSITION
• Side lying with elbow at 90⁰ bend
• Support the head and rolled towel under arm holding dumbbell

ENDING POSITION
Side lying with external rotation at the shoulder until you feel an anatomical stop at the shoulder (about 45⁰); keep elbow bent

DON’T
• Create rotation at the torso
• Don’t raise the arm from the towel

External Rotation Prone

EXTERNAL ROTATION – PRONE

START POSITION
• Lay face down with head facing to the side
• Forearm hanging off table with elbow bent to 90⁰
• Bicep is on the bench and supported by a towel

ENDING POSITION
About 45⁰ of external rotation

DON’T
• Externally rotate past 45⁰
• Raise arm from the towel

D2 Flexion

D2 FLEXION

START POSITION
• Standing with feet shoulder width apart
• Hold handle with arm crossing body to opposite side
• Palm facing body.

ENDING POSITION
• Arm raised slightly above the shoulder (about 120⁰ which is slightly higher than shown) with thumb facing upward
• Creating a “disco” motion

DON’T
• Let thumb face sideways or downward at end of exercise
• Lean backwards or sideways to assist in exercise
• Shrug shoulders

This information about how to exercise at the gym 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:

   

   

exercising do's and dont's