A guide to proper form - Part 1: [Posture]
In the past, I have attended fitness classes such as core-cardio, legs, abs and back, boot-camp (HIIT) and have even used Beachbody products (DVD’s). After years of taking classes practicing improper form, I have developed an injured knee, an injured shoulder, uneven muscle composition and the worst part? I had no idea it was all linked to improper form!
Here's what’s up. Standard fitness classes are designed to get the customer in and out. Usually 30-45 minutes. Sometimes the instructor will come over and help to position your body better for the move but it’s rarely correct and rarely do they come back to help when you fall out of that form again. The truth is that the instructor is there to give you a set of exercises to get you moving, not be your personal trainer. So the proper form part is up to you.
When performing any exercise, it is extremely important to understand the proper way to move and position your body. Proper form allows the body to progress efficiently and quickly as well as avoiding injuries.
It is hard to know if you are improperly performing exercises based on what you see in the mirror. You have to be the judge. I had someone evaluate my every move. Guess what? I have a tilt in my hips. I couldn’t see that for myself in a mirror! Without that discovery, I would have never been able to improve, fix my knee injury, or fix my muscle composition, etc.
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Though it would be hard to give you the exact form for every single exercise out there, I can provide you with some tips. In this Part 1, starting from the bare minimum. Before you start an exercise routine, you must start by creating great posture.
Neutral Spine
You may have heard it before. But what does it really mean?
Neutral spine is when the body is in the best position to allow a uniform force to all joints in order to reduce tension and stress. When the spine is in neutral, it is at its strongest point.
This is so important for all movement in life. Not only does it reduce injury and pain but it allows your body to use its maximum strength when needed. Your posture can determine how your body feels daily. Maybe not now but it will definitely show as you age.
To start, naturally put yourself in a straight good-posture position. Without force, push your chest forward and slightly upward. Pull your shoulder blades back and top of your shoulders down while keeping them rested. Be sure your neck is not tense. This is called scapular retraction.
Next, engage your core. Inhale as much as you can in your diaphragm (try to push out your stomach). Exhale using your core muscles and engage by pulling your belly button down towards the floor. Roll the hips forward to align with the body. It’s a bit hard to get the first time and it takes practice and persistence. This can be done laying down, sitting or standing. Be aware and try to engage as often as you can!
Go on, give it a try whether you're sitting at your desk or standing, waiting for the elevator!
slideshare.netpurephysio/getting-started-with-running
Aligning The Joints
This is aligning your body so that it is stacked and straight. Start with your feet shoulder-width apart. Keep your knees behind your toes when squatting or bending and your thighs parallel to the floor. This involves engaging the core and keeping your back in neutral to prevent the knees from falling forward.
Position your head back and centered over rested shoulders. The shoulders should be squared with the hips. The hips are aligned with knees, and knees along with ankles are straight. By putting all of these alignments together without any forcing or holding will create perfect posture.
To gain proper form, you must have good posture. Practice these tips until you hold your body naturally in good posture. This doesn't take long if you keep it in mind. I will elaborate on how to achieve the proper form while exercising in Part 2!
Okay! I challenge you to practice good posture for 3 days! It is something you can practice wherever you are! Try it in the car while driving, on the bus or waiting in line at the grocery store. It's an easy challenge and I want to know how you feel after 3 days. Leave me a comment below!
Ciao,
Michelina