Proper posture is essential for an effective and safe workout. Unfortunately, many people make common posture mistakes at the gym that can lead to pain, injury, and decreased performance. Here are five common posture mistakes to avoid at the gym:
Mistake #1: Rounded Shoulders
Rounded shoulders are a common posture problem caused by hunching over a computer or phone all day. Unfortunately, this posture can carry over to the gym and cause a number of issues. Rounded shoulders can restrict mobility in the shoulder joint, making it difficult to perform exercises like overhead presses and pull-ups. To fix rounded shoulders, focus on exercises that strengthen the muscles of the upper back and stretch the chest and shoulders.
Mistake #2: Forward Head
Another common posture mistake at the gym is a forward head position. This posture puts a lot of strain on the neck and shoulders and can lead to headaches and neck pain. To fix this posture, focus on keeping your ears in line with your shoulders and engage the muscles at the back of your neck to support your head.
Mistake #3: Arching the Back
Many people arch their back when performing exercises like squats and deadlifts. This can put excessive stress on the lower back, leading to pain and injury. To fix this posture, engage your core muscles and focus on maintaining a neutral spine throughout the exercise.
Mistake #4: Locking the Knees
Locking your knees during exercises like leg presses and squats can cause hyperextension, which puts stress on the knee joint and the lower back. To fix this posture, keep a slight bend in your knees throughout the exercise.
Mistake #5: Hunched Over Posture
Lastly, many people adopt a hunched over posture during exercises like bicep curls and rows. This posture can cause strain on the neck and shoulders and lead to pain and injury. To fix this posture, focus on keeping your chest up and your shoulders back and down throughout the exercise.
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