e. Stay clear of risky movements, e.g., behind-neck exercises.
f. Use exercise poundages that are correct for you—only use a weight that
lets you just squeeze out your target reps in good form.
g. Avoid excessive ranges of motion.
h. Respect your physical limitations.
i. Personalize your training—only you can know your strengths, weak-
nesses and limitations. What works well for someone else, including a
training partner, may literally ruin you.
j. Avoid “rushes of blood” that lead to reckless training.
k. Always be focused and attentive while you train.
l. Do not overtrain. For example, if you squat hard twice a week you may
get sore knees. But squat hard just once a week and you may experience
no knee soreness. Excessive training frequency causes injuries.
m. Use alert and competent spotters.
n. Always warm up thoroughly.
o. Use robust and secure equipment.
p. Keep yourself supple.
q. Perform inversion therapy regularly.
r. Avoid medium- and high-impact aerobic work.
s. Self-administer trigger point therapy on a regular basis, and consult a
trigger point expert for serious problems.
t. Use a skilled and preferably sports-minded chiropractor to sound out
whether or not a specific injury needs some related adjustment to has-
ten its recovery.
u. Have a periodic checkup from a chiropractor.
v. Eat healthfully.
w. Do not cut corners with your rest and sleep schedule.
x. Avoid extreme muscular soreness by gradually introducing changes in
exercises and training formats.