Putting the "Form" Back in Transformation

To anyone who makes the decision to take part in a healthier lifestyle by adding exercise to their daily routines, I first extend my congratulations; it is not always an easy task to take care of ourselves within our busy lifestyle’s that many of us live. Having said that, I would like to stress the importance of proper technique when strength training. Strength training is critical to any exercise regimen; it is proven to have a number of benefits including increasing and maintaining bone density and assisting with an increase in metabolism because lean mass burns more calories and adipose (fat) tissue.

As a health and fitness professional I often hear many stories of individuals who injure themselves due to improper movement during their strength training. It is critical to not worry about weight that you are lifting, pay more attention to the way you are lifting the weight you have. Common Injuries typically involve the shoulder, low back, and knee areas. Here are some helpful tips in maintaining proper form and reducing the chances of an injury.

1.)    The Drawing-In technique, this involves drawing in the belly button to the back of your spine or “pulling” your stomach under your ribs and should be done during every exercise performed. As this is done you are now activating one of your larger core muscles called the Transverse Abdominus and when that activates it places relief to the lower back. Over time it will help build strength within your core which will help relieve back pain you may be having. Most back pain will happen due to the fact it is overactive and the core is underactive, this simple technique will help address that issue.

2.)    Retraction, this technique involves squeezing your shoulder blades together during any pulling motions. As you perform a row or a pull down be sure that you do not feel tension in your upper shoulders, try and focus on your shoulder blades. Strengthening the muscles around your shoulder blades such as your Rhomboids will help reduce any “rounding” you may have in your upper body. Many of us also carry our tension in our upper shoulders and strengthening the mid back will also help in reducing that tension as well.

3.)    Pushing through your heels, this final technique is about keeping your weight on the heels as you go through any low body exercise. Pushing through our heels will ensure that our glutes are firing during the exercise; an example would be a squat or lunge. If we compensate and push through our toes than we are using our calves and quadriceps rather than our  glutes and tight calves and quads are linked to a number of knee related issues. Try placing a small 2.5 or 5lb plate under your toes while keeping your heels on the floor and perform the exercise with a reduced weight at first  and the plates still under your toes. You may realize it is now harder to stand up and balance however, by doing this you are forcing the glutes and your core to work much more efficiently.

When the weight is to heavy the body will compensate and keeping this form will prove to be a challenge. You may notice your lower back tightening up, shrugging in your upper shoulders, and pushing off of your toes. This is our body’s way of compensating and “getting the job done” however it is using overactive muscles which if made more overactive could lead to an injury. If maintaining a healthy range of motion and improving posture are on your list of goals pay attention to these tips and begin working toward your body’s transformation. Happy Exercise All!