Shoulder exercise – Let’s do it right

 Dumbbell shoulder press

shoulder exercise

Dumbbell shoulder press

Dumbbell press is one of the pushing exercises to train those big shoulder muscles. It is a great functional exercise for upper body. However, it is one of the most common exercise to develop upper body issues if done incorrectly. To get that right technique and avoid injuries, it’s important to understand about shoulder’s axis of movement. There are two axis formed at shoulder joint. First one is body axis and second one is the scapular axis(refer pic 1). Majority of people do all their exercises in body axis, which leads to injuries. Poor posture is another reason for scapular axis to shift further forward and cause injuries.


Pic 1  – Red line – Body Axis                                Green line – Shoulder blade axis

The prime muscle we train with this exercise is deltoids. Other muscle involved is upper pectorals and triceps and rotator cuff muscle in stabilizing humeral head.

Common mistakes while doing dumbbell press exercise: Next Page

Lunges – Let’s do it right

 Lunges  – are you doing them right?

In the first part of the article series “Let’s do it right” we discussed the right way to perform exercises. Now this article will talk about – Lunges, one of the most common functional exercises done to build up thigh and butt muscles. Lunge is a great exercise to maintain or improve lower body strength. Apart from improving strength it also helps in improving balance and control.  It is also a very functional and specific exercise for many sports such as tennis and squash. Good thing about lunges is that you don’t need any fancy machines. However, if done in an inappropriate manner, it can lead to muscle imbalance and pain around the knee joint.



Muscles targeted

Many confuse this exercise to purely a quadriceps exercise. The primary muscles which are targeted by doing lunges are quadriceps muscles (front of thigh) and gluteal muscles (buttock muscles).  Second common confusion happens in identifying which leg is being trained front or back. Front leg is the driver however it is possible to feel a stretch on the thigh of the same. People compensate by loading their back leg more which is one of the many mistakes while doing lunges. Let’s see the common mistakes.

Next page – Common mistakes done while doing lunges

Let’s do it right – 5 essential exercise tips

Let’s do it right – 5 essential exercise tips

Exercise is great for everyone, as they help maintain your physical and mental wellness. Exercises can be divided into different categories depending on what we are trying to achieve. There are strengthening exercises, stretching exercises, balance and coordination exercises and cardiovascular (aerobic) exercises. They can be further divided into their respective subcategories.  All the four types of exercises are important in order to achieve a better output with respect to injury prevention and physical and mental fitness.

But if the exercises are done in a wrong manner, they can have a worse effect on your body leading to overuse or acute injuries. In this series of articles “let’s do it right” we will go through the basics of exercising and right form of exercises.

Components of your workout routine

People have a tendency to stick to one kind of workout routine neglecting other variables of exercises. For example, a person who loves to run but ignores stretching and strengthening exercises will have a higher chance of injury than a person doing all three in a balanced way.

A good workout routine involves exercises which target all 4 components of exercise. But being said that it’s not that all the 4 components need to have separate exercises, one exercise can target 2-3 components together. For example Lunges – involves balance, strength and stretch.

Start with warm-up and end with cool down

All your workouts or sports should start with a good 10-15 minutes warm-up. A good warm-up includes body temperature raising activities like jogging or spot jogging followed by dynamic stretches and sports specific or workout specific drills. Whereas cool down should consist of short recovery run or walk and static stretches.

Sequencing of exercises

Stable lumbopelvic area

Exercise technique