Adding weights to a strengthening exercise regimen is an effective way to advance a rehabilitation program. Lifting weights, however, can cause serious injury if done improperly. By following some basic guidelines, you can learn how to use weight safely to progress your therapy program. A few tips for weight lifting safety are as follows.
DOs
- Do warm up and cool down before each routine.
- Do keep your back straight when lifting.
- Do wear shoes with good traction.
- Do use proper lifting technique when moving weights around the room.
DON’Ts
- Don't lift more than you know you can lift safely.
- Don't continue lifting if you feel pain.
- Don’t hold your breath.
- Don't lift weights if you are lightheaded.
Following these tips will allow you to benefit from the addition of weights to your strengthening program without the risk of further injury.
Source:
American Family Physician, Weight-Training and Weight-Lifting Safety, Jan 15, 2003.
