Andover Townsman, Andover, MA

Sports

November 29, 2012

Keep fit by keeping proper form

Question: What are the most common biomechanical “form” problems that cause injury in weight lifting and resistance training? Any suggestions on how to avoid them?

Expert: Scott Topjian, fitness director, Latitude Sports Clubs, 10 Main St.

Answer: Hyperextension of the lumbar region of the spine or lower posterior core. These bones and discs are subject to incredible pressures and sheering forces from the muscles activated as well as the additional weights selected for the exercise.

The ultimate problem is that people do not realize they are injuring themselves. Overuse, micro-trauma and failure to properly recover will eventually “open the can of worms,” guaranteed. However, with some experience and knowledge, one can learn how to avoid this common error and exercise both safely and efficiently.

Experts: Robyn Lebowitz, Y personal training coordinator

Dawn Lovejoy, Y chronic disease prevention program coordinator

Answer: The best way to avoid injuring yourself and to have the correct form is to hire a professional who can teach you correct form and make sure you are starting with a safe amount of weight and working to your capacity cardio-wise. Start small, you can always add more.

If you already have injuries or problems with form, when you have a fitness assessment a trainer can include posture and movement assessments, such as static postural assessment, which checks for neural alignment, symmetry, balanced muscle tone and specific postural deformities and a dynamic posture assessment such as overhead squat assessments.

Faulty body alignments that are not revealed during the static postural assessments may be revealed during a dynamic (movement) assessment, which the overhead squat assessment is. This dynamic assessment is designed to access dynamic flexibility, core strength, balance and overall neuromuscular control.

With this information you or your trainer will be armed with knowledge on what needs to be corrected to improve and perfect your form to prevent injury.

Text Only | Photo Reprints
Sports
  • at alois photo 1

    FILE PHOTO Jackie Alois, here making a move against archrival Central Catholic while at Andover High School, has continued to be a force on the soccer field in college. As a freshman last fall, she won a starting job at Brown University in Rhode Island, and is hoping for more success in her sophomore season this year.

    Former Andover hoops star Alois makes immediate impact for Brown soccer Posted 5 days ago 2 Photos
  • at baseball photo

    COURTESY PHOTO Andover 13-year-old Pony Team won the Suburban League title. The team includes, back row, from left, coach Frank Mazza, Chris Rassais, Sam Luxa, Jeff Sambuco, Nick Silva, Arvin Nunez, George Kombouras and Tommy Gallagher; and front row, from left, Andrew Theriault, Alex Haftner, Pat Archambault, Steve Shaw and Josh Gruenberg. John Gemmell, Nick Christopher and Colin Kirkpatrick are missing from the photo.

    Andover wins Pony League 13-year-old title Posted 5 days ago 1 Photo
  • Rodriguez, Perry lead boys Hoops for Hope Posted 5 days ago
  • AT GIRLS SOCCER

    COURTESY PHOTO The District 5 U14 girls soccer team that won the 2014 Massachusetts District Select title included,, front row, from left, Cassidy Fletcher of Boxford, Sarah Freeman of Merrimac, Emily Nelson of Peabody, Mary Laut of Georgetown, Jillian Good of North Andover, Audra Greenblott of West Newbury, Carolina Ivanov of Ipswich, Jillian Arigo of Peabody, Brooke Hernon of Methuen and Emalie Tjalsma of Andover, and, back row, from left, coach Dave Swallow of Methuen, Kate Gregory of Andover, Mary O'Connor of North Andover, Allison Rodrigues of North Andover, Jackie Mothon of Methuen, Ali Sommers of Byfield, Shea Jenkins of West Newbury, Katie Swallow of Methuen, Maddie Rhodes of Andover and coach Ron Arigo of Peabody. Caroline King of Gloucester and Tory Tustin of North Andover are missing from the photo.

    Locals help undefeated D5 team score state title Posted 5 days ago 1 Photo
  • Kuchar family

    Courtesy photo Chris Kuchar with his wife, Karin, and children, Tyler and Sofia. He says he has had a passion for hockey since he was a boy.

    The new guy at the rink; Kuchar expects Golden Warrior hockey program to compete with state's best Posted 12 days ago 2 Photos
  • AT NATIONALS4

    Nationals pitcher Ryan Grecco readies to fire off a pitch in the districts against the Andover Americans.

    A season to remember; Andover IIU Nationals score summer trip to the states Posted 12 days ago 7 Photos
  • 140731_AT_ASW_BBALL_2

    Jack Danisch, 13, of Andover, concentrates as he readies to toss up a free throw from the foul line during last week's camp session.

    For the love of the game; Hooptown nets another winning summer Posted 12 days ago 6 Photos
  • Thursday, July 31, 2014
  • 140623_AT_RHU_GOLF_007

    RYAN HUTTON/Staff photo Jamie Lyman, 10, of Andover, works on his driving form from one of the tee boxes at Sarkisian Farms Driving Range.

    Links lessons; Golf School par for the course for local youngsters Posted 19 days ago 7 Photos
  • AT CONSIDINE3

    RYAN HUTTON/Staff photo Kingston Night Owls pitcher Steve Considine is the dean of the best staff in the North Shore Baseball League. He has been with the team for 14 years.

    Pitcher Considine a consistent ace for Night Owls Posted 19 days ago 5 Photos
  • AT ALLAN4

    Andover Legion pitcher Scott Allan of North Reading delivers a pitch for the Andover Legion. CARL RUSSO/Staff photo

    Summer sensation; Allan near-perfect from the mound for Andover Legion Posted 19 days ago 4 Photos

Pictures of the Week
Stocks