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Every year we create New Year resolutions and 2011 is no different, especially after all those mince pies and chocolates! As we vow to get into shape and gyms welcome new faces, it is important to be cautious and prevent injuries.

According to Dr. Kevin Plancher, 50,000 gym exercisers are treated each year. Some are accidents such as falling off treadmills/exercise balls, dropping heavy weights on toes and so on. These types of accidents are sometimes difficult to avoid, however others such as back pain are easily avoidable. For example, bench pressing too much weight can put enormous strain on the lower back, leading to back ache. Also, hunching over a stepper machine can cause muscle aches and discomfort in the shoulders and back.

No matter how fit you are, an injury can occur to anyone so it is important to take caution when exercising. Follow our tips and stay injury free.

1. Warm up! Don’t exercise without warming up. Running gently for a few minutes increases the heart and blood flow rates and loosens muscles, ligaments, tendons and joints. This can decrease the chance of injuries.
2. Stretch! Now that the muscles are flexible, you can begin stretching them. Holding a stretch for around 15 seconds, slowly releasing it and exhaling at the same time is a great way of ensuring your muscles are ready for exercising. Make sure you don’t stretch to the point of pain and never bounce on a fully stretched muscle.
3. Accept your limitations! As we age, our musculoskeletal system ages and bones lose density and strength. Also, ligaments and tendons become stiff, lose circulation and as a result, become more vulnerable to injury. It is best to carry out high repetitions of exercises with low weights to prevent the muscles becoming over exerted.
4. Best foot forward! Correct footwear is essential if you participate in an activity more than three times a week. Running shoes are designed to propel you forward, however if you are carrying out a lot of side-to-side movements, the ankle can roll to the side. This stretches the ligaments and causes you to sprain or even break your ankle. Wearing cross-training shoes for these types of exercises is more suitable.
5. Watch your back! Looking after your back when exercising is as important as when relaxing. Whether you’re watching TV, working in an office or driving a taxi, your back should be given the support it needs. Too many of us slouch in our chairs or in the incorrect posture. This can lead to back pain and more specifically, muscle aches, nerve pains and tension in the spine or shoulders. These can become aggravated the more time we spend in these positions.

The Dynaspine Back Support was designed specifically to counter these problems. Dynaspine is unique, it moves as you sit in different positions and provides consistent support. The two back support plates are built on a special spring mechanism that allows the plates to conform to the shape of your back and offer optimal support.

Other features of Dynaspine include central vents that promote optimal airflow to prevent the back from becoming hot and uncomfortable, height adjustable to allow for the perfect fit for all body shapes and sizes and lightweight so it can be taken almost anywhere.

The Dynaspine back support can be purchased for only £79.99 from Dynaspine International. (http://www.dynaspineinternational.com/shopping/portable-back-supports/dynaspine-portable-back-support.aspx)

Dynaspine is recommended by Personal Trainer and iTS Master Biomechanics Coach, Rachel France; “As a personal trainer I recommend the Dynaspine to clients suffering with low back pain. If I loan them mine for a week they always want one of their own!”