Click Here to Sign Up for Your Free Workout Magazine Subscription
Proper Exercise Form & Technique
I just finished a workout where my form on a couple of exercises was less than stellar. I compromised my form because it was getting really hard, and I took the path of least resistance. Total pansy, I know! But, our bodies are actually designed to do this. When put under stress, our body naturally turns to the path of least resistance. This is where a personal trainer comes in handy, and at the gym today I was actually remembering all the times I would correct my clients’ forms and wondering how much they hated me when I did that. Correcting your form stinks, but it’s necessary. I didn’t get the workout I should have gotten because I came out of alignment. More than that, if you continue to do the same exercise out of alignment, your body adapts to that misaligned stressor and a muscle imbalance is created. This can cause a whole host of problems. While no one really likes to talk about it, form is critical for a flawless physique. Proper form gives you proper posture and muscle balance. Proper posture and muscle balance = sexy. You having proper posture and muscle balance….well…you do the math.
While it is beyond the scope of this article to show you proper posture for every single exercise, I will list the most common exercise errors and its’ corrective counterpart, starting with the neck, and working down.
Neck: In almost every exercise, your neck should be in neutral position, holding your head up high (picture someone pulling your head up by a string attached at the top of your head).
Shoulders: Shoulders should consistently be rolled back, so your chest is sticking out (this is one time ladies, when it’s okay to stick your chest out). Your shoulders should form a straight vertical line to your hips
Spine: The most important part! Your spine should be in neutral alignment. To get a feel for this, lie on your back and arch your stomach up toward the ceiling while your rear pushes into the ground, then slowly bring your torso back to the floor, contracting your abs and pushing lower back into the floor (think of trying to push your belly button into the floor). Repeat this 5 times, and on your last time coming back to resting position, let your spine fall wherever it is most comfortable. This forms what is called an S-curve from the top of your spine, to the bottom of your spine. This is your personal neutral alignment and this is how your spine should feel throughout your workout and your day.
Hips: Your hips should be in line with your shoulders and pointed in the same direction as your knees. Tuck your pelvis under so you feel a slight contraction in your abs. This is protecting your spine.
Knees: Knees should never be locked, but should always have a slight bend to them. When squatting, lunging, etc. make sure your knee never goes over your toes.
Feet: Your feet should be pointed in the same direction as your knees, typically hip-width apart (hip-width is the distance between your hip bones in the front of your body, not the sides of your hips). Be careful to be light on your feet when performing a dynamic movement so your knee doesn’t torque as you move.
Click Here to Sign Up for Your Free Workout Magazine Subscription
The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
