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A number of common exercises are not
recommended as they could be harmful to the participant. Most
often these exercises place undue strain on the lower back
and may lead to injury.
As a general rule it is advisable
to avoid exercises that feel uncomfortable or cause pain to
a joint or muscle. The concept of "no pain, no gain" has long
been changed to a recognition that there is "no gain, when
in pain".
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Performing abdominal curls with straight
legs places a strain on the lower back and can lead
to more serious injury. Abdominal curls should always
be attempted with flexed knees, and hand placed alongside
the trunk or across the chest.
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During this movement the knee becomes
unstable and a greater stress loading is experienced
through the joint, both of which may result in injury.
Knee bends should only be performed to a point where
the knee joint angle (behind the knee) closes to no
less than 90ƒ .
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Raising both legs off the ground at
once places strain on the lumbar region of the back.
The exercise should be performed by raising only one
leg up at a time, with the other leg flexed and on the
ground.
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This exercise places stain on the
lower back and should not be attempted. Raising one
leg at a time is a much safer exercise.
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This exercise places an unnecessary
strain on the lower back, as the exercise is often performed
quickly in the belief that it stretches the leg and
lower back muscles. An ideal alternative to this exercise
can be performed simply by sitting on the ground and
slowly reaching forward to touch the toes.
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Isometric or static exercises (tensing
the muscles against an immovable object) are generally unsafe
for older adults as this type of exercise places enormous
pressure on the heart and can raise blood pressure.
Under qualified supervision however,
certain isometric exercises may be prescribed.
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