"You Could Die Doing This"... Trending SNS Workouts Shock Even Doctors

Warning Issued Over "Neck Hanging, 12-3-30, and Rucking" Trends

There have been concerns raised that certain exercise trends popular on social networking services (SNS) can be fatal to the human body.

Recently, the YouTube channel "Bbyeojikgu" uploaded a video titled "You'll die if you do this... Honest review of 3 SNS viral exercise trends that shocked doctors (Neck Hanging·12-3-30·Rucking)." In the video, Yeo Judong, Chief Director of Gayang Jeil 365 Orthopedic Clinic, highlighted the side effects of exercises that are rapidly spreading, especially among younger people.

The most representative dangerous example pointed out is the so-called "neck hanging exercise," which is trending in China and other regions.

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Director Yeo explained, "For an adult weighing 70 kilograms, the moment you suspend your body on a neck hanging device, about 64 to 65 kilograms of weight—excluding the head—concentrates directly on the neck." He further stressed, "If you add twisting and pendulum-like rotating movements, the gravitational force at the lowest point can reach nearly double one's body weight, around 100 kilograms, putting immense strain on the neck." He emphasized that if done incorrectly, this could physically tear the tendons and nerves around the neck or rupture the artery passing in front of the neck, which can result in death.

He also cautioned about the "12-3-30 exercise," a treadmill incline-based weight loss routine. Yeo explained, "Many people think the incline is 12 degrees, but 12 degrees is an extremely steep angle that can severely damage your knees and lower back. The '12' here actually refers to a 12% incline, which is about 6.8 degrees."

However, he advised that even with this exercise, walking steadily for 30 minutes can place significant strain on the Achilles tendon and the plantar fascia in the foot, so beginners should not overexert themselves from the start.

The rucking exercise, which involves walking while carrying a heavy backpack and has recently gained attention overseas, is similar. Compared to regular walking, it burns more calories and helps strengthen the core and prevent osteoporosis. However, Director Yeo explained, "Excessive weight puts pressure on the lumbar spine, so for most people, it is safest to limit the load to less than 10% of one's body weight (for a 60-kilogram woman, about 6 to 7 kilograms)."

He added, "Whatever exercise you do, never overdo it. Start with low-intensity workouts and gradually increase the intensity little by little." He especially advised, "If you have any pre-existing conditions affecting your spine or joints, always consult a specialist before exercising to ensure your safety."

This content was produced with the assistance of AI translation services.