1. Be aware of high impact exercise versus low impact. If you have an injury or have not been exercising regularly, try to stick with low impact exercises and classes. They are simply kinder to the joints over the long run.
   
   
2. If you have neck pain, avoid overhead arm movements, sit-ups or any activities that increase your pain. Try to keep your head and neck in good alignment with your ear over your shoulder while exercising.
   
   
3. If you have shoulder pain be careful of repeatedly reaching overhead, reaching out to the side and upright rowing exercises. Impingement and rotator cuff injuries are aggravated by these activities. A particularly aggravating position is arms above shoulder height with palms down. Having your palms up is much less aggravating and it is best to keep your elbows below the level of your shoulders at all times. If you have biceps tendonitis, avoid swinging your arm too far behind your body.
   
   
4. If you have back pain, exercise with extreme caution. Please consult with a medical professional prior to attempting significant amounts of abdominal and back exercises. Posture and alignment are crucial when exercising with back pain. Always maintain a neutral spinal alignment, a position of comfort between a flat back posture and an arched back posture. Also, you must keep your back perfectly still when performing leg motions out to the side and behind you. Avoid toe touches, double leg lifts, the abdominal and back machines as well as twisting exercises.
   
   
5. If you have knee pain, be careful with step classes and squatting exercises. Once again, alignment is critical. Keep your feet directly under your hips and your knees in line with your shoelaces at all times. Avoid starting out with deep squats or several risers in a step class, gradually ease into the activity. Lunge activities must be performed in a mirror to allow you to monitor your alignment.
   
   
6. If you have foot or ankle pain, low impact exercise such as swimming is a good alternative. If your problem is chronic, orthotics might be needed.

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