The gym; even the name has frightening associations for some people.  Our modern day world has by its very nature made exercise a thing that needs to be scheduled, monitored, and caressed into our days, and the gym has become the place most exercise.  The catch is that if you don’t know what you are doing, you are quite likely to get hurt.  Injuries that result from improper form are one thing, but several exercises are just bad for you for so many reasons that one should do them.

Behind the Head Lat Pull-down
It’s a classic.  You sit on a lat machine and pull that weight down behind your head.  BAD!  Unless you have very mobile shoulders there is no way you can keep your back straight enough to do this properly.  If not done right, you risk causing shoulder problems such as impingement and even rotator cuff tears.  Stick to doing your lat pull-downs in front of you with your hands placed widely upon the bar.  Pinch your shoulder blades together as you bring the weight down.  This properly exercises that upper back and those lats.

Lying Leg Press
No grunting, please.  This exercise is designed to strengthen your quads, hamstrings and glutes, but if you bend your knees too much, you are going to damage them sooner or later.  The strain on your lower back increases as well, the more you bend your knees.  To ensure that you are not straining either your knees or your back, don’t let your knees go farther than a 90-degree angle and keep your back on the bench.

Weight Belts
They appear everywhere in the gym, and are most commonly worn by the big, muscular types.  That doesn’t make them good for you, though.  Wearing a belt when you don’t have a medical reason to do so, or are lifting truly gargantuan masses lets your core muscles slack off.  Since core muscles are essential to good back health, the belt is actually doing you a disservice.  Take off the belt and lift only what you can manage without hurting yourself.

Poor posture
Whether you are doing a cardiovascular work out or lifting weights, body mechanics are critical.  Slumping over the handlebars of the stationary bike or lifting when you are out of alignment puts a great deal of strain on your muscles.  Use all those mirrors they have around the gym to make sure your posture is good.  If you have to adjust the seat on your bike, the angles on your treadmill or the bench at the weight machine do it.  Your body will thank you.

For most of us, it is hard enough to get to the gym on a regular basis.  If you come home from the gym hurting and sore from unnecessary injuries, it will decrease your motivation to return.  Lifting correctly may take some help from a trainer, but the investment is well worthwhile.  Recognizing your limitations can be frustrating but will help you stay healthy.  Finding a way to make the gym an injury free place that you enjoy is priceless.