Some exercise routines spreading through social media platforms such as Instagram and TikTok could cause fatal damage to the spine and joints, as they are gaining popularity without adequately accounting for human anatomy, a doctor warned.
A recent video uploaded to the YouTube channel "Bbyejikgu," titled "'You could die doing this...' A doctor's honest review of 3 viral SNS workouts (neck hanging, 12-3-30, rucking)," featured Yeo Joo-dong, head director of Gayang Jeil 365 Orthopedic Clinic, who pointed out the side effects of exercises rapidly spreading among young people.
The most dangerous example cited was the so-called "neck hanging exercise," which has been trending in China and elsewhere. "For an adult weighing 70 kg, the moment they entrust their body to a neck-hanging device, about 64 to 65 kg of weight—excluding the head—is concentrated entirely on the neck," Yeo explained.
"If you add a pendulum motion by twisting and rotating the body, gravitational acceleration of around 100 kg, nearly twice the body weight, is applied to the neck at the lowest point," he said, warning that tendons and nerves around the neck could be physically torn or the artery passing in front of the neck could rupture, potentially leading to death.
He also warned about the "12-3-30 workout," a diet routine that uses treadmill incline. "Many people understand it as a 12-degree incline, but 12 degrees is a tremendous slope that would crush the knees and lower back," Yeo said. "The 12 here refers to a 12% gradient, which is about 6.8 degrees in angle."
Still, walking continuously for 30 minutes can place a significant burden on the Achilles tendon and the plantar fascia of the foot, so people should not push themselves too hard from the start, he advised.
The "rucking" exercise, which has recently gained attention overseas, is no exception. Rucking, which involves walking while carrying a heavy backpack or military gear, is known to burn more calories than ordinary walking and to help strengthen the core and prevent osteoporosis. However, carrying excessive weight can concentrate strain on the lower back.
"Excessive weight compresses the lumbar spine, so for safety, weight should generally be limited to less than 10% of one's body weight—about 6 to 7 kg for a 60 kg woman," Yeo advised.
"With any exercise, never be greedy. You need a gradual approach, starting with low-intensity workouts and slowly increasing to high intensity," he said. "In particular, if you have any chronic conditions in the spine or joints, please be sure to consult a specialist before exercising safely."
The betrayal of 10,000 steps a day... we've been deceived for 60 years.
