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4. Stand as tall and still as you possibly can and breathe there for about one minute. Have a mirror in front of you or have a friend watch that you are not moving, just breathing. 5. After standing as tall as you can, step away from the wall and relax. Do you feel taller? What part of that was hard? Pulling your head back? Pulling your shoulders back? Creating a space between the wall and your low back, or maybe pulling your belly in enough to make that space smaller? Keeping your knees from locking?
When strength training, in particular, lifting too heavy or choosing inappropriate exercises for your current level of fitness may place you at risk for certain injuries. Injuries may be an issue in even the most conscientious exercisers and can manifest in many places including the feet, knees, shins, hips, shoulders, and low back. A good rule of thumb is to attend to all injuries quickly. Don’t avoid dealing with an injury because you don’t want to admit you have one, or you believe that if you admit to the injury, you will not be able to continue your training.
Although machines may decrease your risk of injury by helping you control the movements and the range of motion, they also result in performing the same range of motion over and over, workout after workout for many weeks at a time. When you work the same muscles, tendons, and ligaments each time you exercise, you set yourself up for strength plateaus and a false sense of increased strength. Performing an exercise on a machine (open-chain exercise) and lifting something, like free weights, (closed-chain exercise) are significantly different.