Why orthopaedics advice caution when performing these 3 exercises in the gym (including deadlifts)

*Crunches can be replaced with planks and bridges.

*Deadlifts. “I see more injuries than benefits with the deadlift. If you are well-trained and have good muscle balance, do it. But if you are trying to get better, that’s the one thing you must avoid,” Dr Movva said in a conversation with podcaster Ranveer Allabadia.

What do other experts suggest?

Behind-the-neck or overhead press

Why avoid it: This exercise involves lifting weights behind the head, which places undue strain on the shoulders and rotator cuff, said Dr Prashant Kamble, consultant, orthopaedics, Sir HN Reliance Foundation Hospital, Mumbai. He cited research published in the Journal of Shoulder and Elbow Surgery, highlighting that this position often leads to shoulder impingement and long-term rotator cuff damage.

“A safer alternative is performing an overhead press in front of the body, which reduces stress on vulnerable joints,” said Dr Kamble.

Crunches

These are often associated with working the core. In reality, they put extra strain on the neck and lower back, which can be a recipe for discomfort or injury over time, said Dr Aijaaz Ashai, chairman, IAP West Zone for Innovation Committee – Being Physio. “Flexion of the spine through repeated movements can also create muscle imbalances and put too much strain on those areas. Replace crunches with planks and bridges. Planks activate your entire core, whereas bridges help activate the glutes and the lower back; thus, they provide more strength to the foundation in balance,” said Dr Ashai.

Who should avoid doing crunches? (Source: Getty Images/Thinkstock)

The exercises benefit the development of strong cores, support improved posture, and reduce the incidence of back pain.

Deadlifts

Deadlift is a pan-body exercise that engages the core muscles of the abdomen, back, gluteal, hamstrings, and shoulder muscles. There is a high chance of disc prolapse and fractures of both cervical and lumbar regions associated with this exercise. To be avoided by people having prolapsed discs, weak bones with neurological symptoms in the body, said Dr Sushanth B Mummigatti, consultant orthopaedic and trauma surgeon, Manipal Hospital, Goa

Tips for beginners

According to Dr Mummigatti

*Should first assess their body and rule out any muscle or ligament tears or medical condition that they might have, including cardiac workup.

 

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*They should access their current level of fitness and mobility.

*They should have a precise aim at what they want to achieve at the gym.

“To set everything right, you should have a trainer; exercise should be tailored to your capacity and needs, and avoid high-energy body workout routines initially. A mixture of cardiac and strength training in balance is the ideal way to proceed,” said Dr Mummigatti.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.