It's one thing to make it to the gym or a workout class. But it's another thing to do the whole fitness routine thing the right way—and by that we mean doing the moves correctly and having good form. See, if you're working out but are doing the exercises incorrectly, you're not doing your body any favors. The number one problem with that is you could hurt yourself. Secondly, you might not even see the results you're expecting if you're not focusing on the correct muscle.
To help us improve our exercise form and make sure all that hard work isn't all for nothing, we reached out to Whitney Johns, a certified personal trainer and Plankk Studio instructor. Johns said that some of the most common injuries people experience due to improper form include ones located in the back and neck, shoulder injuries, knee and leg injuries, wrist sprain or dislocation, and groin pulls. If the prospect of injury has left you just a tad (or really) worried, Johns shared with us the most common moves she sees people doing wrong and how to do them correctly.
Use these tips to improve your workout, but take extra caution if you have a pre-existing injury. "When dealing with injuries, be sure to avoid any movements that aggravate it. When it comes to injuries that are on the mend, bear in mind that warming up properly will help avoid further damage. The warm-up must match the training you're about to do in order to get blood flowing to the right muscles and to be effective in injury prevention," Johns says.
Mistake: If your knees drive inward or come forward past your toes, then you need a squat form revamp. Moving this way can cause injury to your knee and doesn’t allow for proper engagement, form, or gains.
Try instead: Activate your feet, sit deep into the hips, knees out, butt out.
Mistake: Raising your hips too high or arching your back in this position will not allow for the proper engagement and can cause muscle imbalances.
Try instead: Keep your shoulders, hips, and ankles in one straight line. Pull your navel in tight to your spine as you lower.
This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions. See our full health disclaimer here.