Fitness expert identifies common exercise flaws

Correcting simple techniques can lead to better overall fitness.

Squats, lunges, chest presses and crunches are popular exercises, but many gym-goers may be performing them incorrectly, putting themselves at risk for injury.

At the American College of Sports Medicine (ACSM) 11th-annual Health & Fitness Summit & Exposition in Dallas, exercise expert Rodney Corn, M.A., profiled common exercise bad habits, and how to break them. Corn, a member of the National Academy of Sports Medicine, says these technique mistakes can be easily corrected:

SQUATS/LUNGES

• Common flaw: Bringing the knees closer together as you squat/lunge.
• Consequence: Can lead to various knee injuries, such as an ACL tear.
• Quick fix: Put an exercise band around the thighs, just above the knees, to maintain correct distance.

CHEST PRESSES

• Common flaw: Holding the head too far forward during the exercise.
• Consequence: Can cause the shoulder to move improperly and lead to shoulder pain.
• Quick fix: Work on strengthening your neck with chin tucks so it’s easier to hold your head back.

CRUNCHES

• Common flaw: Using your hips, not your abdominal muscles, to pull yourself into a sitting position.
• Consequence: Can place too much stress on the hip flexor, leading to lower back pain.
• Quick fix: Try to touch your collar bone to your waistband, using the stomach muscles, and hold position  for two to three seconds. Repeat 10 to 12 times.

Flawed exercises cannot always be corrected on your own, Corn cautioned.

“Seek out a qualified, certified health and fitness professional, to have them demonstrate the exercise and verify that you are performing the exercises correctly,” he said.