Posture a Key to Exercise

Posture is very important for any and all lifts.  If you can’t keep the natural arch in your spine while performing bicep curls, tricep presses or any pull from the ground, you’re not going to be able to use your legs and hips effectively especially if you’re trying to bring the weight up to chest or shoulder height.  What will happen is you’re going to bend over rounding your back to bring the weight up putting yourself in a dangerous position susceptible to a back injury.

Here are a few key points to keep in mind:

1. Keep your chest up & shoulders back.

Not only will this help you keep the hollow in your lower back, but this allows your lungs to work effectively also increasing the chances of a successful lift.  When your shoulders are rounded and slumped over this decreases your lungs ability to fully expand.

2.  Next you want to push your hips back and lower your glutes simultaneously.

With these two points you will definitely keep the arch in your upper and lower spine, allowing a safe and strong lift from the ground to the chest. Note: (If you’re not squatting down like in a standing tricep press, then you want to keep your hips forward, your abdominals, and glutes tight causing your spine to flatten).

A good way to practice this would be to do squats while facing the wall.

Stand a couple inches from the wall and squat down until your legs are parallel, and then to increase difficulty move closer until your toes touch the wall.  If you can’t go all the way down to parallel that’s okay just go as far as you can and you’ll see the more you do it the easier it will get and you’ll eventually be able to reach your goal.

 

To see more about posture and lifting check out protect your back.

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