Top 7 Secrets To Stay Injury-Free

Every training or exercises has its own stance and movements. But before you grasp those, it’s important to first master these universal secrets. They can help you prevent injury no matter which training or exercise you’re doing.

1. Practice Good Posture
   
   Always stand or sit straight. Keep your chin in and lined up with your neck and back. Unlock your knees and leave them flexible. If you’re seated, angle your knees at 90 degrees.
   
   
2. Relax
   
   Let your body be loose. Allow your shoulders to hand in their natural position. Tense only the particular muscle you’re exercising at the time.
   
   
3. Slow Down
   
   Whether the exercise calls for you to push or pull, move the weights and your muscles slowly. As a rough guide, take two to three seconds to do an exercise’s flexing motion. Hold it for a second. Then spend four to five seconds returning to the starting position.
   
   
4. Concentrate
   
   Never jerk, swing, or bounce a dumbbell or barbell. That’s one way injuries occur. Always have control over the weight, and stay within a comfortable range of motion. If you can’t, you may be tired. Stop and rest for the next set.
   
   
5. Breathe
   
   Sounds simple enough, but if you don’t breathe while you work out, your blood pressure could shoot through the roof. Most experts recommend exhaling while you contract your muscle and inhaling when you relax. But don’t think too hard about it – just breathe like you normally would.
   
   
6. Plan Your Meals
   
   Try to plan your meals in advance. It’s important to eat before a workout, but not right before a workout. If your stomach is full, you may not have the energy for lifting weights because your body is busy digesting your food. Exercising on an empty stomach is also a bad idea because you could get lightheaded. Your safe bet is to wait an hour or two after a meal so you can stomach your routine.
   
   
7. Take A Day Off
   
   Listen to your body. Pass on exercise when you feel under-the-weather, tired, or overly sore. Working out then may only make you feel worse.

Mr. Raymond Lee's newest ebook, Neck Exercises and Workouts, is now available online. Mr. Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes.com specializing in body health, muscle development and dieting. Don't forget to subscribe to his minicourse "15 Techniques & Tips Quickly Eliminate Neck Pain."