HEALTHY YOU
The Four Pillars of Safer Exercise
Bad form can undercut your workout and increase your chances of injury. To minimize risk and maximize results, follow these guidelines from Mike Mancias, chief human performance adviser to LeBron James and author of Game Plan
DON’T MOVE: YOUR NECK!
Whenever you turn your head to look anyplace but forward, it can misalign your neck and overstress its muscles. Tilting your chin downward (to look at your feet, for example) can also compromise your breathing.
PROTECT YOURSELF: Aim your gaze on a spot in the distance that’s slightly above eye level and keep it there, since your head will often follow where your eyes look. Or try this trick: Imagine there’s a string attached to the top of your head pulling it upward and an egg underneath your chin that will break if you look down.
DON’T MOVE: YOUR FEET!
The more anchored you are to the floor, the more force you’re able to generate when lifting weights.
PROTECT YOURSELF: Space your feet either hip-width or shoulder-width apart (whichever is more comfortable), and distribute your body weight evenly on both feet—no leaning. In most cases, your feet should stay flat on the floor from your toes to your heels.
DON’T MOVE: YOUR WRISTS!
Letting your wrists bend too far forward or backward when lifting weights can stress the ligaments and tendons in your hands and wrists. That can raise your risk of injury and prevent you from lifting the full amount of weight your muscles are capable of handling.
PROTECT YOURSELF: Place your wrists in a neutral position to form a straight line from your knuckles through your forearms. Use a firm grip (like you’re grabbing a steering wheel), but don’t squeeze too tightly. That will tucker out your hands and forearms.
DON’T MOVE: YOUR SPINE!
Bad posture puts you at risk for a lower back injury. It can also compress your diaphragm, tiring you out faster.
PROTECT YOURSELF: Pull your belly button in toward your spine, then gently tighten your core muscles—and keep them that way as you exercise.
Myatt Murphy is the author of more than a dozen books on exercise and was a collaborator on Game Plan.