Postural Alignment

Postural Alignment

Good exercise habits and injury prevention always begin with the same principle; good postural alignment.  Whether the exercise is seated, standing, lying down or dynamic in nature, the rules are almost always the same.

1. Maintain a neutral spine – back flat and a “visual” straight line from the top of the head to the base of the tailbone.  The spine has several curves that act as natural shock absorbers, but upon visual inspection, it should look straight.

2. Keep your hips, knees and toes in a straight line.  If your knees buckle in or wing out to the sides, it is usually evidence of a muscular imbalance or weakness.

3. Relax your shoulders and BREATHE!  Many people tense their shoulders and hold their breath when they exercise, whether they realize it or not.

Remember, head up, back straight, legs set and breathe.  Have a great workout!

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4 Things To Expect From Your Personal Trainer on Your First Visit

4 Things To Expect From Your Personal Trainer on Your First Visit

On your first meeting with your trainer, he or she should perform a “Pre-test” to determine your baseline measurements and help develop a fitness routine to help you reach your specific goals. This pretest should include:
• Calculating BMI (Body Mass Index)
• Determine your weight
• Complete a strength test looking at upper and lower body (i.e. push-ups, bench press)
• Complete a core test (sit-ups, planks)

Your trainer should evaluate you every 4-6 weeks. If you are not making progress, your routine should be changed. When you decide to leave the program, be sure to have a post-test done to determine your final achievements.

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