Weight lifting can be a very beneficial exercise for active people who are looking to gain muscle and increase overall strength. However, weightlifting is a risky exercise when it comes to injury. Many large lifting motions can result in muscle strain or ligament damage if not performed properly. Here are some tips to help you enjoy an injury-free workout.
Check Your Form
It’s no secret that weight lifting can put a strain on your back. If you perform certain weight lifting exercises such as squats, deadlifts, and lunges having the right form is critical. Using the proper positioning and motion helps keeps you from putting a strain on your back and instead works the targeted muscles. If you are unsure whether or not your form is right, ask a trainer or gym attendant. It is important to be educated on the big lifts you are performing and know which form is proper. It’s helpful to lift In front of a mirror to see if you are performing the correct movements and adjust accordingly. Remember, you don’t have to be lifting heavy to get hurt. Improper techniques can lead to injuries even with lighter weight.
Less Weight, More Reps
When it comes to weightlifting, always know what your maximum weight is. Never try to lift more than you can handle. One way to avoid back injury is to use a lighter weight but perform more repetitions. Don’t worry; you’ll still get the benefits of lifting. More reps will also enhance the cardio portion of your workout routine, so it’s a win-win. Only move up in weight when you are comfortable. Remember, it’s a fine line between a weight being too easy and it being sufficient enough to stimulate muscle growth. Make sure the weight challenges you but avoid a weight that forces you to slip out of proper form.
While using free dumbbells and barbells offer significant advantages to enhance muscle growth, they rely on pinpoint technique. Exercise machines are great alternatives because they guide you through a lift in a position that encourages and assists in maintaining proper form. They are also adjustable for your height and strength. Weight machines are also useful when you’re recovering from an injury. Machines isolate a particular muscle group, so you can still rest an injured one. This is good news as they allow you to stay in shape while trying to heal your injured muscle.
If you’re suffering from an injury due to weight lifting, Chiropractic BioPhysics (CBP) could be your natural solution. CBP is a scientific chiropractic technique that corrects and restores your spine back to alignment. CBP combines biology, physiology, geometry and anatomy to identify the causes of your pain, discomfort, loss of mobility and altered health. Ultimately, your diagnosis and treatment will be based not only on chiropractic principles but also sound scientific principles.
To learn more about Chiropractic BioPhysics or to set up your free consultation at Ideal Spine Health Center, give us a call at 208-939-2502.