Poor posture and muscle skeletal injuries are closely correlated. Injuries can lead to a change in your posture and your movement patterns. Just as sitting in poor body alignment or even performing physical activities in a poor body position can lead to injuries.
It is difficult to remember to practice good posture throughout the day but during your exercise session it would be a great time to really focus on it. For every rep in your strength training and every step or revolution in your cardio session you should continue to perform a check on your posture.
The following are some ques that I routinely check throughout my workouts:
Controlled breathing or synchonized breathing with my movements.
Shoulder neutral. Think of rolled backward and down.
Abdominals are pulled in and braced.
Shoulders and neck are square.
Balanced weight on my feet when standing.
When the set gets tuff, stay calm, breathe as normal, don't changes your posture and no stressed out facial expressions (gremises).
Feel the intended muscles working. Are there any areas or muscles that are tensed that shouldn't be?
It takes more focus and energy to do your exercises this way. You will probably experience a decrease in your performance when you hold yourself accountable for better technique. Remember, you will be benefiting greatly from the increased effort and the the long term consistency you will reach by staying injury free.
Brian Autry
brian@transformwilmington.com
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