Controversial Stretches and Exercises: Harmful Practices and Ergonomically Superior Alternatives
by Melinda Burris

In the realm of fitness and physical training, certain stretches and exercises have been staples in gyms, sports programs, and rehabilitation routines. However, growing biomechanical evidence and expert consensus have highlighted how many of these movements can pose a significant risk of injury to the essential elements of the musculoskeletal system: the spine, joints, ligaments, and tendons.

This article examines several of the most debated stretches and exercises, drawing from expert analyses, and proposes evidence-based replacements.
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The Spine and What It Enables the Body to Do

Your spine, also known as the backbone, provides the human body with its source of structure, allowing the body to move as a unit to perform common movements, including standing erect and sitting with proper structural alignment. The spine is a connective bone structure that encompasses muscles and bones and enables the use and honing of reflexes and the parts that provide the body with a range of motion (ROM), necessary for both voluntary and involuntary movements needed for coordination, agility, and to live.

Typically, damage to the elements that make up the musculoskeletal system results in a loss of full ROM, causing pain, stiffness, and difficulty performing regular everyday functions. This can be particularly catastrophic for top-tier competitive athletes who need to perform at optimal levels.

Stubborn or frequently recurring musculoskeletal injuries make keeping up with the rigorous demands of high-level competitive training schedules challenging at best and impossible to maintain at worst. Overextending your body by including stretches and exercises that push you beyond a healthy range and sensible limitations in your regular training regimen can cause sprains, strains, and other injuries that tend to flare up frequently. The result can be the development of chronic negative complications that cause more pain and both physical and mental limitations than any positive benefits believed to be associated with the regular practice of these traditional exercises.

Examples of Exercises to Avoid and Why

The following is a list of specific stretches and exercises that experts warn against.

• Aggressive back extensions: Core and back exercises like traditional sit-ups and the back extension machine are also controversial. Sit-ups promote repeated spinal flexion, which can contribute to or worsen lower back pain without effectively reducing abdominal fat. It’s also important to note that the back extension machine often involves too much weight, excessive range, or momentum, leading to injury in those with already tight back muscles.

Better alternatives include planks, which engage the entire core isometrically with neutral spine alignment, and controlled glute bridges or hip thrusts, which target posterior chain strength safely.

• Behind-the-neck pulls: From shoulder and upper-body training, behind-the-neck lat pulldowns and military presses rank high on lists of exercises trainers avoid. These movements force the shoulders into extreme external rotation and abduction, generating excessive torque on the rotator cuff and potentially causing impingement or injury over time. They also risk spinal compression if form falters, particularly for those with limited shoulder or cervical mobility.

The far safer alternative is to perform lat pulldowns and overhead presses with the bar (or resistance) in front of the face, maintaining neutral neck alignment and natural shoulder positioning, which delivers comparable muscle activation with dramatically reduced joint stress.

• Hamstring stretches: One of the most commonly criticized movements is the standing straight-leg toe touch, often used as a hamstring stretch. This exercise is problematic because it places excessive strain on the spine and lower back muscles while standing in a forward-bent position, which can overload lumbar discs and ligaments.

Furthermore, it is largely ineffective for true hamstring lengthening because of compensatory rounding of the back.

A much safer alternative involves lying flat on your back on the ground, facing upward, and lifting one leg straight up, then gently pulling it toward the chest with your hands around the hamstring, keeping the leg mostly straight.

This position effectively isolates the hamstrings while keeping the spine neutral and supported, reducing the risk of placing excessive weight or pressure on the lower back and incurring injury.

• The hurdler’s stretch: Performed seated with one leg extended forward and the other bent backward and outward, the hurdler’s stretch has drawn criticism for placing excessive stress on the ligaments of the bent knee, potentially leading to joint instability or damage over time.

This asymmetrical position is especially risky for those with knee vulnerabilities. A better approach is to modify the stretch by using a raised surface, such as a bench, bed, or couch, so the non-stretched leg can hang comfortably in a neutral position. The forward bend should begin at the lower back, hinging from the hips, rather than the mid-back, maximizing your hamstring stretch while protecting the knee.

• Head circles: Neck-related movements also feature prominently among controversial practices. Involving full rolling of the head around in circles, head circles place undue stress on the upper cervical spine, particularly when done quickly or forcefully. This can compress nerve roots, especially in individuals with degenerative disc disease.

The recommended ergonomic substitute is to perform slow, controlled neck movements in various directions without a full circular motion, allowing gentle loosening without excessive twisting and rotating (torque) or compression (italics mine).

• Abdominal exercises: Straight-leg sit-ups are one example and are another longstanding target of criticism. Keeping the legs straight shifts emphasis to the hip flexors rather than the abdominals, causing anterior pelvic tilt and hyperextension of the lower back, which can place excessive pressure on lumbar structures and exacerbate back pain.

Experts advocate partial curl-ups with knees bent, which more effectively isolate the abdominals, relieve low back strain, and support core strength without risks.

• Leg extensions: Lower-body machines and movements also come under scrutiny. The leg extension machine, often used for quad isolation, enables excessive weight to be placed on the knee joint, especially at full extension.

A more functional and joint-friendly option is the leg press, which engages the quads, core, glutes, and calves in a compound pattern, distributing load more evenly.

Moving Ergonomically: A Definition

To perform a task ergonomically is to go about in a way that makes movement as simple and natural as possible while avoiding overextending yourself or adopting poor posture that puts undue stress on the body. Concentrate on moving with intention to execute all endeavors as efficiently and comfortably as possible.

Thankfully, more ergonomically correct alternatives to the traditional method for performing the exercises listed above do exist. This means individuals can achieve common goals, such as improving flexibility, strength, or muscle activation, while also minimizing joint stress and promoting better body alignment and load distribution.

All of these examples illustrate a broader principle: many traditional stretches and exercises prioritize extreme range of motion or isolation at the expense of joint health and natural biomechanics.

Modern recommendations emphasize controlled, neutral-spine movements, compound patterns, and progressive loading that respect individual anatomy and limitations.

While controversy persists—some trainers and athletes still use these older methods successfully with perfect form—the consensus from sports medicine and fitness experts leans toward caution, prioritizing longevity and injury prevention (italics mine).

By adopting these ergonomically superior alternatives, individuals can pursue flexibility, strength, and performance goals more sustainably. Always consult a qualified professional—your coach, trainer, or physical therapist who specializes in sports medicine— to tailor movements to your personal needs, as what is “harmful” can vary by individual factors like age, injury history, and technique.

References:

1. Cleveland Clinic. (2026). “Spinal Cord.”
2. (2021). “Potentially Harmful Exercises.”
3. S. News & World Report. (15 March 2023). “7 Exercises That Trainers Wouldn’t Be Caught Dead Doing.”

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