Cary Raffle Certified Personal Trainer
Gym · Health · Sports & Fitness Instruction
TRAINERCARY.COM
Public Enemy #1
Tight Hip Flexors
Stretched Glutes
Weak Core
Arched Low Back
Sagging Abs
The Accomplice
Tight Chest, Shoulders, Upper Trapezius
Overstretched Upper Back (lower-mid traps, rhomboids)
Maybe you've already had therapy for an injury
and want to avoid another ... or you want to begin
an exercise program after a long break.
With hundreds maybe thousands of options in the gym, how do you know which exercises are right for you? Which could be wrong?
Exercises to Add and Avoid
The following are general recommendations suitable for most people.
Our training programs begin with an assessment to determine which specific exercises are right and wrong for you. Talk to your doctor before beginning a new exercise program.
Rounded Shoulders
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis, may also lead to elbow pain
Corrective Exercises to Add: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises
Feet Externally Rotated (Turned out) or Flat Feet
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains, shin splints
Corrective Exercises to Add: Foam Roll and stretch calves, foam roll IT band and TFL, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises, jumping
Knock Knees (Knees turn in)
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Corrective Exercises to Add: Foam roll IT Band, TFL, Adductors, Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor (inner thigh), juming and impact
Arched Lower Back
Likely Injury: Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises, glute strengthening
Avoid: Excessive hip flexion and abdominal flexion (sitting exercises, leg raises, crunches)
Poor Balance
Likely Injury: Low Back Pain, Disk injuries, HIp and Bone Fractures from Falls
Add to program: Planks, lower body and back stretching, unstable exercises, glute strengthening
Avoid: Excessive hip flexion and abdominal flexion (sitting exercises, leg raises, crunches)
