Weightlifting is one of the best ways for most people to improve their musculoskeletal health. When muscles get larger, the bones they’re attached to become denser and more resistant to minor fractures. But although injuries from weightlifting are relatively rare, that’s because most people know that there is a protocol to weightlifting that needs to be followed. At the Carrollton chiropractic office of Dr. Peter Lazarnick (Dr. Pete), we want our patients to know how to engage in preventive care responsibly, so we’re providing some pointers to new weightlifters.
You’re going to need to consult with a professional trainer when figuring out which techniques and exercises are best for you. But in general, you’ll be building up the intensity of your work-outs slowly, and they shouldn’t cause you serious pain. You won’t be working any muscle group more than three times a week, other than that you’ll need to do a warm-up of five to ten minutes as well as a cool down during each workout. You’ll also want your joints to be well-supported while you’re lifting, not bending too far in either direction.
One of the most common mistakes new weightlifters make is forgetting to breathe. Experts recommend inhaling when lowering a weight and exhaling when you lift it, but many people’s natural tendency is to hold their breath. You’ll also want to keep your back straight and avoid twisting your head. Which exercises are safe for you will depend on whether you’re currently recovering from an injury, but remember, weightlifting makes you less likely to suffer a degenerative injury in the future than maintaining a sedentary lifestyle, which stresses your neck, back, and shoulders without strengthening them.
Dr. Peter Lazarnick is located at 486 Bankhead Hwy, Carrollton, Georgia, 30117. To schedule an appointment, call 770-832-2226 or visit www.askdrpete.com.