By Anthony Lanza
Safety (injury prevention) should be a major consideration for Personal Trainers when designing an exercise program:
- Maintain a neutral position, i.e., a natural curve of the lower neck and back (anterior tilt).
- Recognize muscle substitution patterns that occur as muscles fatigue and approach failure- one muscle takes over for another when.
- Momentum– Weight lifting should occur at speeds that are under complete muscular control so as not to expose connective tissue and joints to risk injury.
- Avoid Valsalva Maneuver– (holding your breath) particularly with borderline hypertension and elderly clients.
- Avoid locking joints.
- Don’t forget about DOMS– Delayed onset muscular soreness.
- FIT (Frequency/Intensity/Time) Be cognizant of age, fitness levels (special populations, considerations).
- Avoid forward knee when squatting, leg presses, and lunges.
Shoulder Savers: The shoulder ball and socket joint allow more motion to occur than any other joint in the body.
- Mobility is great and stability is often sacrificed.
- The rotator cuff muscles function as dynamic stabilizers during active movements.
- Optimal function of the muscles is crucial for preventing movement patterns that may result in injury i.e., shoulder impingement.
- Exercises that place excessive stress on shoulder stabilizers:
- Behind the neck pulldowns
- Behind the neck military presses
- Dumbbell flyes
- Bench presses
- Upright rows
Stretching is your best friend when it comes to injury prevention! Learn the Essentials of Stretching & Flexibility with our 1-Day workshop happening on Saturday, August 16!