Careful Exercise

If some hyped-up aerobics instructor taught you how to bend and stretch, you might be doing it all wrong. Rachel Whiffen, a fitness adviser with the Victorian government's VicFit program explains:

• Toe-touches won't strengthen abdominal muscles or stretch lower back muscles and hamstrings. In fact, they stress the vertebrae, discs and muscles of the lower back. Adding a twisting movement can, overtime, "grind away" at joints.
• Squats should never go beyond 90 degrees, as this strains knee joints, ligaments and cartilage. Stick to half-squats.
• Stretching needs to be slow and gentle. Once the muscles feel comfortable, gently increase the stretch and hold again. Don't bounce, you can tear muscle fibres.
• Sit-ups with anchored feet or straight legs risk strain to the lower back and target the wrong muscles. Instead, do the abdominal curl - on your back with knees bent and arms by your sides. Curl to bring your ribcage and pelvis closer together.
• Double leg raises place enormous stress on the lower back. Keep one leg on the ground, slightly flexed.
• Head circles should be slow and focused. Quick movements may injure neck joints and soft tissues.
• Star jumps can cause shoulder injuries, shin splints and foot injuries. Avoid this exercise altogether.