Is your workout doing you more harm than good? Peta Bee reports

Work out and you will achieve better alignment, improved posture and lengthening of muscles that have been crunched by a sedentary lifestyle, right? Not according to the authors of a new book, Master the Art of Working Out, who claim that bad habits and poor technique can cause postural problems, pulled muscles, joint stiffness and pain. Malcolm Balk, an Alexander Technique teacher, and Andrew Shields — both qualified athletic coaches and authors of The Art of Running — claim that even the most basic exercises, such as press-ups and running, are often done so badly that they can cause back and neck pain.

If you are working out three times a week or more it can take as little as six months for injury to set in, particularly if you have vulnerabilities in certain parts of your body.

Equipment is often the cause of injuries in people who don’t use it properly and can also reduce the effectiveness of your workout by up to 15 per cent, says Sammy Margo, of the Chartered Society of Physiotherapists. “If you go hell for leather, you are asking for trouble,” she says. “Fitness training should be about quality, not quantity.”

PRESS-UPS

Typical mistakes This is another exercise that is routinely performed badly in gyms, Balk says. “A poor starting position in a press-up is directly related to poor posture when standing. Dropping the hips creates an exaggerated arch in the lower back, which compromises the integrity of the spine as well as restricting movement in the lower ribs. In turn, this limits breathing.” Dropping the head as you move towards the floor is another bad habit, creating unnecessary strain in the shoulders and upper back.

What to do Imagine your head is leading a “lengthening” of your spine; don’t stiffen the body to maintain a correct position. Instead of raising the shoulder blades to push yourself back up, try to rebound off the hands. “At the start of each repetition, pause to release any tension,” Shields says.

EXERCISE BIKE

Typical mistakes A University of Texas study found that many people have the seat of a stationary bike set so low that their legs are cramped, or so high that they have to pedal on tiptoe. Having it too low crunches your body uncomfortably, which can eventually lead to shortening and compression of the spine. Supporting your weight by leaning too heavily on the handlebars can lead to excessive strain in the upper body.

What to do To find the correct pedal height, place the ball of the foot on a pedal, with the leg extended and with a slight bend. Make sure that the handlebars are not too close, causing you to hunch your back, or too far forward, causing you to overreach and put excessive weight on your arms.

“Always take time to set up your bike,” Shields says. “If you need to, make a note of the settings and carry it with you.”

In Spinning classes, don’t be afraid to use an upright stance (standing on the pedals) when performing “hill climbs” as this will lessen tension in the upper body and allow the legs to work harder.

SQUATS

Typical mistakes “When you watch this exercise being performed, you can see why it has a reputation as being bad for backs, knees or both,” says Shields. “Most people stick out their bottom and that causes the spine to tilt in the lumbar region, eventually causing postural weaknesses.”

With the lower back arched, head crunched so far back that it practically touches the shoulders and eyes fixed on the ceiling, it can cause tightening in every part of the body from the neck down.

What to do To master the squat, first try to do it without holding any weights. Make sure that your neck is not tense, lengthen your torso while retaining the spine’s natural S-shape, release your knees out over the toes and keep your heels on the ground.

“Done properly, the squat will help the spine to do what it’s meant to do ordinarily, namely to lengthen and become stronger,” says Mike Banks, the chief physiotherapist at Chelsea Football Club for 12 years and now based at the Marlow Club, a gym in Buckinghamshire.

ROWING MACHINE

Typical mistakes “A lot of people have appallingly bad technique on this piece of equipment,” says Shields. “They use an aggressive movement, with an arched back, that is nothing like the technique used by Olympic rowers. The result is spinal curvature and a lot of tension through the neck.”

Watching the display panel at the front of the machine is also a bad habit, says Patrick Pearson, an Olympic rowing coach and an Alexander Technique teacher. “Because the panel is usually positioned below eye level, the temptation to pull down is almost irresistible,” he says. “The result is that we usually tighten our muscles in some way.”

What to do Put tape over the display panel to avoid focusing on it, Pearson advises, “except for the bits displaying time on the machine and rating (stroke per minute), which should be set at 18 to 26 to start with”. Sammy Margo says to keep the back upright, and the head, neck and arms relaxed throughout a stroke. “Push strongly with the legs and rock the body gently forward from the hips,” she says.

TREADMILL RUNNING

Typical mistakes Because the head weighs about 10lb, a nodding movement à la Paula Radcliffe is going to place a tremendous load on the body, creating tension in the shoulders and putting pressure on the spine.

“Foot-slapping is common on treadmills as people struggle to adjust their foot patterns, but you are jarring your whole system,” says Margo. Another common mistake is flopping hands, assuming it means a relaxed style. But it creates tension, as the shoulders tighten to pick up the slack.

What to do Loosen your neck so that your head extends gently forward. This helps to lengthen the spine, which releases muscles and joints to improve body alignment. Focusing your gaze about 30 yards ahead can help to keep your head steady. Practise running lightly and quietly, landing on the balls of your feet. “If you put your heel down in front of you, it acts as a brake,” says Balk. “By keeping your legs below you and your body weight on the balls of your feet, you reduce impact and increase speed.”

ABDOMINAL CRUNCHES

Typical mistakes When many people do a crunch, it is the neck and upper back that do most of the work. As the head is pulled forward by the supporting hands, the spine becomes compressed. Struggling to get your elbows past your knees causes tension in the front of the body. “Swiss balls are also a recipe for disaster,” Shields says. “If you perform an exercise wrongly on the floor, the bad effects are magnified on the ball.”

What to do Shields says that placing a folded top or a towel under your head helps to prevent neck tension. “Placing your hands across the chest reduces the tendency to yank forward the head and neck.” Moving the upper body a few centimetres is all that is needed to execute a crunch successfully. Ensure that you feel the abdominal muscles tighten before sitting up.

Master the Art of Working Out , by Malcolm Balk and Andrew Shields (Collins & Brown, £12.99), is available at £11.69, free p&p, from timesonline.co.uk/booksfirstbuy ; or phone 0870 1608080 X

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