Most Exercises are right...for someone

Many of us have heard or read that a particular exercise is not good for this or that reason.  The idea that certain exercises, or ways of doing them, can cause injury comes up in conversation consistently but, the truth is, almost all exercises are good for someone.

One of the most common debates I hear is the sit up vs. the crunch. Without a doubt, there are many people who should not do a full sit up and, instead, should stick with the crunch.  The difference is in the muscles used for either movement. 

Shown here by the America Council on Exercise, initiating the sit up works your abs and core (among other muscles that support the effort).  These muscles bring your chest towards your hips and, essentially, get “crunched” along the way.  Continuing all the way through the sit up engages the hip flexors, which are responsible for bringing your chest and thigh together. 

The hip flexors are often a problem because they weaken or shorten over time from too much sitting, running or cycling.  If not stretched and strengthened, these impaired muscles can lead you straight to a low back attack and are especially vulnerable during a sit-up.  For anyone with low back issues, sit-ups are extremely risky but if your back is strong and your core stable the sit up is an acceptable exercise.

Another debate that comes up regularly is whether running is bad for our bodies.  For anyone carrying an extra 100 pounds or dealing with "bone-on-bone” knee issues running is almost certainly off limits.  But for so many more of us, when done correctly, it’s a safe and effective exercise.  There are several muscular imbalances that can create knee, hip or back pain when running (or long after your run) but many of them can be managed effectively with targeted strength, flexibility and technique training.  Learning the best running mechanics, while keeping your body strong & stable, can keep you running for many years.

How about chest presses? When can you do them on a bench and when is it time for a seated or incline press?  Chest presses, like other “push” exercises, can be real trouble for someone with rotator cuff problems.  If your shoulders are in good shape, however, a chest or stability ball press is a great option.

With so many more examples out there you might see someone doing something you’ve heard was a bad idea. Perhaps it is...but maybe, just maybe, they’ve been shown how and why to do the exercise that’s right for them.