Top 3 Exercise Mistakes and How to Fix Them

These are the top three issues I see with my clients, and exercises to work on to fix them. Remember that everyone’s body is different and there is more than one solution to these issues, but improving your exercise form will avoid pain and injuries. Talk to a medical professional before starting and exercise program, and contact me when you’re ready to begin!

Mistake #1: Under-Using Your Core

How to Check it: Squat

Stand with a full-length mirror by your side and squat down as if sitting in a chair. Look at your torso. Is your back arched? Do you lean forward over your legs? These are signs that you need to work on your core strength, and could have tight hip flexors.

Do this Stretch: Kneeling Hip Flexor Stretch

Do these Exercises: Glute Bridge, Roll Up

Mistake #2: Improper Alignment

How to Check It: Lunge

Face a full length mirror with your feet hip-distance apart and your hands on your hips. Allow enough room in front of you to step forward into a lunge. Notice the level of your hands on your hips as you step forward, and check both sides. Is one hip higher than the other? Is it different on one side or the other? Uneven hips may be a sign of tight or uneven lower-back muscles (the quadratus lumborum).

Do this Stretch: Lateral Bend

Do these Exercises: Side Plank Dips, Quadraped Leg Lifts

Mistake #3: Overusing Your Upper Traps

How to Check It: Lateral Arm Raise

Holding dumbbells in your hands with palms faced toward your body, raise your arms into a V in front of you with your thumbs face up. If you see your shoulders shrug when lifting your arms, it may be a sign that you need to strengthen the muscles that pull your shoulder blades down and back (the lower trapezius, rhomboids, infraspinatis, and teres minor).

Do this Stretch: Upper Trap Stretch

Do these Exercises: Bench Row, Side Lying External Rotation

Jennifer Slaboda