There are different exercise classes at clubs, sports teams to identify if any coaches or instructors are asking students to do bio-mechanically incorrect activities.Then list the contraindicated exercises and explain the benefits to risk ratio, i.e.: why they were wrong, what could be the long term effects of those exercises, and what exercises would be safer.
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As a medical professor responsible for designing college assignments and evaluating student performance, it is important to address the topic of identifying bio-mechanically incorrect activities in exercise classes. This task involves recognizing exercises that have potential contraindications and understanding the benefits and risks associated with them. By examining the long-term effects and suggesting safer alternatives, students will be better equipped to make informed decisions regarding exercise practices.
Identifying bio-mechanically incorrect activities in exercise classes is crucial to ensure the safety and well-being of the participants. Here are some contraindicated exercises that may be observed in various exercise settings:
1. Heavy Deadlifts with Rounded Back:
Performing deadlifts with a rounded back can increase the risk of spinal injury. The rounded position puts excessive stress on the spinal discs, potentially leading to herniation or disc degeneration over time. Instead, students should be encouraged to maintain a neutral spine posture throughout the exercise and focus on utilizing proper lifting mechanics.
2. Deep Squats with Knees Caving Inward:
Deep squats can be beneficial for increasing lower body strength, but when the knees excessively cave inward during the movement, it can place excessive stress on the knee joints and increase the risk of ligamentous injuries. Students should be taught to maintain proper alignment of the knees over the toes during squats, ensuring adequate hip mobility and activation of the gluteal muscles.
3. Behind-the-Neck Shoulder Press:
Performing shoulder presses behind the neck can compromise the stability of the shoulder joint and impinge structures within it. This exercise can lead to shoulder impingement syndrome, rotator cuff injuries, and potentially contribute to long-term shoulder dysfunction. It is advisable to instruct students to perform shoulder presses in front of the body, maintaining proper alignment and control throughout the movement.
4. Excessive Lumbar Hyperextension:
Some exercise classes may encourage movements that involve excessive lumbar hyperextension, such as overhead extensions or backbends. These activities can strain the lumbar spine and increase the risk of injury to the structures supporting it. Students should be educated on the importance of maintaining a neutral spine and avoiding excessive hyperextension during exercises.
The benefits-to-risk ratio of these contraindicated exercises strongly leans towards the risk side. Long-term effects of performing these exercises incorrectly may include chronic pain, joint dysfunction, muscle imbalances, and increased susceptibility to injuries. It is of utmost importance to guide students towards safer alternatives that provide similar benefits without compromising their musculoskeletal health. Such alternatives may include:
1. Romanian Deadlifts:
This exercise emphasizes proper hip hinge mechanics while maintaining a neutral spine. It targets the posterior chain muscles, including the hamstrings, glutes, and lower back, without placing excessive stress on the spine.
2. Partial Squats with Proper Form:
Teaching students to perform partial squats while maintaining proper knee alignment and neutral spine can lessen the strain on the knees. This modification can still provide the benefits of lower body strength development without the risks associated with deep squats.
3. Military Press or Dumbbell Shoulder Press:
Performing shoulder presses in front of the body, known as military press or dumbbell shoulder press, can offer similar benefits without compromising shoulder stability. This modification allows for better control and reduces the risk of impingement syndrome.
4. Core Stabilization Exercises:
To target the core without compromising spinal health, exercises focusing on stable core activation, such as planks or bird dogs, should be implemented. These exercises promote strength and stability of the core while minimizing unnecessary lumbar hyperextension.
By addressing the contraindicated exercises and providing safer alternatives, students can make informed choices when it comes to their own exercise practices. Promoting proper biomechanics and minimizing risks will contribute to long-term physical well-being and reduce the likelihood of exercise-related injuries.