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5 Exercises You Need To Stop Doing Now (And What To Do Instead)

5 Exercises You Need To Stop Doing Now (And What To Do Instead)

Are you still training with many of the same exercises you did back in gym class?

Are you using upright rows to build your shoulders? Maybe ending your workout with a few sets of sit-ups?

Just as we now know that the sit-and-reach is not an effective metric for your flexibility, there are a handful of strength training exercises that not only lack in effectiveness, but may even elevate your risk of injury.

You see, our collective understanding of fitness has evolved rapidly over just the past 10 years. It’s becoming more and more clear that we need to be training movement patterns instead of parts in isolation (think: squat vs. the knee extension machine). We have also learned that some exercises represent not only an unnatural movement pattern, but may even be potentially damaging over the long term.

This is especially important to recognize if you have less than ideal posture (who doesn’t?!) or grumpy joints. Therefore, it is important for you to consult with a medical professional and a certified personal trainer to ensure that you know which exercises and programs are right for you.

That being said, the health and fitness community has generally identified a handful of controversial exercises that are worth substituting with their safer and more joint-friendly counterparts.

So, let’s get to it! Here are five exercises you need to stop doing now, and what you can do instead.

1. Upright rows

Are upright rows a part of your fitness program? Are you using a barbell, a pair of dumbbells, or maybe a sandbag? It’s not the weight used that defines an upright row, but the movement. You stand upright with the weight at arm’s length and then with an overhand, closed grip, lift the weight to near collarbone level.

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I remember being instructed on this exercise back when I was in high school. Since then, I performed the exercise with just about anything that was heavy. If I wanted to train my shoulders and traps, well, upright rows were my go-to exercise.

However, we now know that the upright row movement is a less-than-ideal pattern. Performing too many upright rows may increase your chances of shoulder impingement and overworking your rotator cuffs. Your humerus is impacting against the acromion process in your shoulder joint. This is because your arm is locked into internal rotation by holding the weight close to the center of your chest.

Try this instead: Lateral dumbbell raises

Lateral dumbbell raises are a safer alternative. You’ll need to adopt a well-rounded shoulder workout to make sure you get at all heads of your deltoid, but lateral raises are a good start.

From standing, grip a dumbbell in each hand at arm’s length and, keeping your arms straightened, raise the dumbbells out to the sides so they are level with your shoulders.

2. Seated knee extensions

We’ve all done this at one point or another, haven’t we? It’s one of those very familiar weight machines that people seem to flock to in the gym, probably because it’s very straight forward to use. And if you’re wearing shorts you can see your muscles flex–it must be working, right?!

Unfortunately, seated knee extensions have a tendency to put your knee joint under a lot of stress. Those small and very important tendons and ligaments in your knee will be a heck of a lot happier if you stopped putting so much stress on them in an unnatural way.

Does the seated leg extension look like a natural movement pattern? Of course it doesn’t. Our bodies simply weren’t designed to move a load from our ankles.

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For bodybuilders and those interested in muscle hypertrophy, the leg extension can indeed build muscle tone. However, for the majority of gym goers–those who simply want to move better and feel better–there is a far better alternative out there than extensions.

Try this instead: Goblet squats

Grab a dumbbell or kettlebell, hold it at your chest, and push your hips back as you bend your knees and squat down to a comfortable level. Drive through the heels and press back up.

The squat pattern is a simple movement that we all did wonderfully when we were children, but as we grew up and earned office jobs, many of us started to lose this pattern. The goblet squat is a great starting point for you to relearn how to squat properly.

It’s worth mentioning that a squat can be a very technical lift, but you have to start somewhere! So grab a kettlebell and have a good trainer watch your form. You’ll be moving in both a purposeful and practical manner while sparing your knees from any unnecessary stress.

3. Sit-ups

Oh yes, even the once venerable sit-up is on my list. For decades the sit-up wasn’t considered controversial in the very least. But today, those of us in the health and fitness community have a much better understanding of what the muscles in our core actually do (they do much more than just flex the spine!).

I encourage you to do a quick Internet search and find out for yourself why there are better alternatives for building your core strength than the sit-up. But here’s the least that you need to know: spine bio-mechanics expert Dr. Stuart McGill has learned that sit-ups may put you at a greater risk for disc herniation and disc bulge2.

So how do you work your core?

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Try this instead: Plank slides 

The plank is a great core builder, but I’ll be the first to admit, it can feel a little dull sometimes.

Here’s how you spice it up: Using towels on a slick floor, or gliding discs that you might find in your gym, assume the plank position and place your hands on the towels or discs. Now, play with moving each arm six inches up and down. Then try side to side. All the while, keep your torso in place and mitigate movement everywhere except your arms.

Now that’s a core workout!

4. Behind the neck pull-downs

Similar to upright rows, behind the neck pull-downs are placing extra stress on your shoulder joint. In this case, the humerus is being externally rotated and having to really stretch the front of your shoulder.

To make matters worse, if you’re a desk jockey, odds are that you already have rounded shoulders from hunching toward a computer screen. This posture will only accentuate the stress placed on your shoulders.

Try this instead: Pull-downs (or pull-ups!)

In other words, do the original pull-downs by pulling down in front of you, towards your collarbone. This is a much safer movement pattern and will spare your shoulders from that unnecessary stress. And if you can lift your bodyweight, then why not do the real deal? The pull-up!

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5. Bench dips

We see a lot of bench dips in the gym. Again, I think it’s one of those exercises we learned years ago and continue to perform by habit. The problem with bench dips is that with your hands so far behind your body, you end up putting a significant stress on the front of your shoulders (are you starting to see a theme?). If you put weight plates on your legs, then you’re just amplifying the problem.

Simply put, the risk outweighs the reward with bench dips.

Try this instead: Tricep push-downs

With tricep push-downs you’ll still be able to focus on your triceps (which actually comprise the majority of your upper arm), but you’ll be doing so with your shoulders in a much safer position.

Wrap up

So, there you have it. Five alternate exercises that will help keep you healthy and lifting for a long time to come.

Is this an exhaustive list? No, of course not. But I hope it will get you thinking and encourage you to think critically about your own workout program. Everyone’s body is different and it’s up to you to make sure you’re lifting smart.

We resistance train to keep our bodies healthy, right? But sometimes it is all too easy to do just the opposite unless we take a step back from time to time and take a close look at the movements we’re doing.

Safe lifting everyone!

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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