Recreational Do’s & Don’ts While Lifting Weights

Do’s

• Do place your feet and knees at least shoulder wide apart while lifting
• Do squat or lean over with the chest and buttocks sticking out
• Do take weight off one or both arms if possible
• Do balance your load on either side if possible, so that both sides are equally stressed
• Do level the pelvis, lower back and neck in uniform alignment while lifting overhead
• Do stretch and walk around before or after bending or heavy lifting

Don’ts

• Don’t lift or carry unbalanced and heavy weights
• Don’t lift and bend too quickly
• Don’t lift things overhead with your neck and back bent.
• Don’t tense and arch the neck when lifting
• Don’t lift things when your feet are too close together
• Don’t lift with your knees and hips straight and your lower back rounded
• Don’t lift heavy objects directly following a prolonged period of relaxation

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