Rakul Preet Singh suffers back injury after 80 kg deadlift

Rakul Preet Singh suffers back injury after 80 kg deadlift | XpertsReviews.com

Rakul Preet Singh recently got injured while attempting a deadlift. In one video, she shares that not listening to her body and pushing herself too hard landed her in bed.

Bollywood actress Rakul Preet Singh, known for her fitness, recently suffered a back injury while performing an 80kg deadlift without a back brace. On October 5, the actor experienced back spasms during his workout but continued training, which made the pain worse. Sharing an update on her health with her fans, Rakul recently took to Instagram to post a video, revealing that she has been in bed for six days and it will take another week for her to fully recover. She even admitted that the injury could have been avoided if she had listened to her body’s warning signs, reminding us of the importance of being careful during strenuous exercise.

Rakul Preet Singh Suffers Back Injury After Deadlift, Shares Health Update

Not listening to her body landed the 34-year-old in bed. In a recent Instagram story, the actress is seen resting where she shared with her why an update on her health. She shares: “Hello, my lovely people. Well, here’s a quick update on health. I did something very stupid. I didn’t listen to my body. I had a spasm, kept pushing and it turned into a serious injury. I’ve been in bed for six days. I think it will take me about another week to fully recover. I really hope to recover faster because it’s not easy for me to give in and rest. But it’s a lesson learned: listen to your body when it gives you signals. Don’t try to push it. I thought my mind was stronger than my body. It doesn’t always work like that. Thank you so much for all your well wishes, especially the people who messaged me. I will bounce back stronger.

This highlights the importance of paying attention to your body during intense exercises like deadlifts. Without proper guidance, an exercise such as a deadlift can lead to serious injuries, as seen in the case of Rakul Preet Singh. Know everything about the deadlift exercise and how to perform it correctly to reduce the risk of injury.

Rakul Preet Singh suffers from a back injury. Image provided by: Rakul Preet Singh | Instagram

What is a deadlift?

Deadlifts are a compound exercise in which you lift a bar from the floor to hip level, engaging multiple muscles, such as your back, legs, and core. People do deadlifts to build strength, improve posture, and improve overall athletic performance. It is a popular exercise for increasing muscle mass and burning calories. However, deadlifts can be dangerous if performed with poor form or too much weight, leading to back, knee, or shoulder injuries. Therefore, learning the correct technique and remaining careful while performing deadlifts is essential to avoid the risk of injury.

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deadlift
Perform the deadlift carefully to avoid injury! Image courtesy: Adobe Stock

What are the benefits of deadlifting?

Deadlifts offer many benefits, making them a strength training staple. First, they work several major muscle groups, including the hamstrings, glutes, quads, and lower back. The exercise also engages the core and upper body, particularly the traps, lats and forearms, making it a full-body workout. One of the main benefits of the deadlift is that when you perform this exercise with the correct technique, it helps increase strength and muscle mass, especially in the posterior chain (the back of the body), according to a study published by the Sports Rehabilitation Journal.

The core is heavily engaged during a deadlift, which helps build abs and reduce fat around your stomach. What more? Deadlifts also help with posture and spinal stability, making them great for back and spinal health when done correctly.

Also read: Masters in the art of the deadlift, these 5 Bollywood actresses show us how it’s done

How to do a deadlift correctly?

Here are 9 simple steps you need to follow to perform deadlifts correctly without the risk of injury:

1. Stand with your feet hip-width apart, with the bar placed in the middle of your feet. Make sure your toes point slightly outward to maintain balance.
2. Bend your knees and hips, lowering yourself to grip the bar with both hands. Your grip should be just outside your legs.
3. Push your hips back, keep your chest lifted, and keep your upper body straight. The shoulders should be slightly forward of the bar.
4. Tighten your core muscles to protect your lower back and your spine should remain neutral while lifting.
5. Keep your head up, look ahead and tighten your grip to prepare to lift the bar.
6. Without changing position, take a deep breath, press your feet into the floor and pull the weight up, simultaneously extending your legs and hips.
7. The bar should move in a straight line, staying close to your shins and thighs throughout the movement.
8. When you reach the top, stand up straight, squeezing your glutes, but avoid leaning back.
9. Reverse the movement by pushing your hips back and bending your knees, lowering the bar with control.

A woman doing deadlifts to lose weight
When performed correctly, the deadlift offers several benefits! Image provided by: Freepik

Be sure to reset your position for each repetition, maintaining proper form to avoid injury.

Also read: Squat vs Deadlift: Which is the Best Exercise for Strength?

Common Mistakes to Avoid with the Deadlift

Here are 5 common mistakes to avoid when performing deadlifts:

1. Bad posture: Not positioning your feet correctly and having the correct grip can lead to back injuries. Make sure your feet are hip-width apart and your grip is just outside your knees.
2. Round your back: Maintaining a neutral spine is crucial. Rounding your back increases the risk of injury. Focus on engaging your core and maintaining a flat back throughout the lift.
3. Lifting Heavy Weights: Another common mistake is lifting heavy weights that your body may not be prepared for. This poor decision can increase your risk of injury.
4. Avoid overheating: Warming up prepares your muscles, joints and nervous system for lifting heavy weights. However, by leap You risk straining your muscles or joints when you suddenly lift heavier weights.
5. Do not use legs: Many lifters rely too much on their back strength, which is a bad decision. Begin the lift by pushing through your heels and engaging your legs first.

By avoiding these mistakes, you can improve your deadlift form and reduce the risk of injury.

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