Thursday, October 8, 2009


Definition: Ideal alignment is a balanced posture in which positioning is centered and relaxed for all the joints of the body. With joints in non-awkward positions, muscles relax, and unnecessary tension can be released. Ideal alignment is the most mechanically efficient positioning for the body.

This is so true. I have put together 8 tips to help you keep your body aligned in the gym when performing exercises, at your computer desk, driving your cars and but in your everyday life …always be conscious of your body alignment.

1. KEEP YOUR WEIGHT EVENLY DISTRIBUTED - When you are standing up on one foot; make sure that your weight is evenly distributed throughout your body. Proper weight transfer and distribution is necessary for walking, daily movements and lifting weights with power and balance. This means that you do not want your feet to be turned inward or outward. You want your foot to be straight – Be aware when doing one legged exercises such as deadlifts, squats and front kicks.

2. POINT YOUR TOES, KNEES AND HIPS IN SAME DIRECTION  - Whatever exercises that you do, ensure that you keep your toes, knees and hips are pointing in the same direction. A lot of knee, ankle and hip injuries occur when your toes and hips go one way and the knee goes the other. Keeping that straight line between the toes and hips is important, especially when performing squats, lunges, plyometrics or playing sports like tennis and golf.

3. FEEL YOUR ENTIRE FOOT ON THE FLOOR – When you are standing, don’t lean too far forward on the balls of your feet or too far back in your heels. Keep yourself grounded by feeling your entire foot on the floor, from the toes to the balls of your feet, the instep and finally the heels. Remember the POWER comes from the ground, so feel it before your lifts. This is important when squatting and lunging. Even when bench pressing, you want to use the POWER you can get when your feet are grounded to move through your feet, legs and finally arms to help BLAST the weight.

4. CONTRACT YOUR ABS – When you pull your navel towards your spine, you are contracting your abs. This will protect your back and keep you in a neutral position. I encourage you to focus on doing this ALL THE TIME. When you are at the computer, driving your car, about to lift a weight, performing core and abs exercises or just standing up chilling – CONTRACT YOUR ABS. You will be surprised how this can help you strengthen your core and help prevent lower back pain. Do this during all exercises, but be aware when doing FUNK 50 ABS and CORE workouts.

5. ROLL YOUR SHOULDERS BACK – This is my all-time favourite! When you roll your shoulders back and down it keeps you chest lifted. Try doing this before you perform and exercise and will soon find out how much more the exercise targets the muscle you are focusing on. For example, try the FUKN crazy 28’s, but Roll your shoulder back and down before you do the workout. Believe me if you are a male – 10-15lbs should be more than enough and for a female 2-10lbs will do it. You can try this with the dumbbell or barbell curl, as well.

6. KEEP YOUR NECK LONG - Keep your neck long as if you were coming out of your head. You will find in yoga and Pilates, instructions often ask you to keep your neck long and it makes sense. This is a natural way to help elongate the body and relieve the stress and pain in your neck and shoulders. Be careful not to lean your neck back or will strain the area. Be aware of keeping your neck long when are performing seated rows and standing exercises.

7. NEVER LOCK YOUR KNEES – This is one of the most important points to remember. Locking your knees is when you jam your knees to a fully straight position, forcing the joint to lock at its end range of movement. You want to keep your knees soft, or slightly bent whenever doing any exercises. The real reason you should never lock your knees is because you put excessive stress on your knee, meniscus, etc which in turn increases your risk for injury. When you lock the knee, the joint, not the muscle, is doing all the work, and the muscles were designed to do the work. Be extremely aware of this when doing leg exercises, like machine presses, leg extensions, leg curls as well as squats and stiffed legged deadlifts. All exercises!
8. KEEP YOUR WRIST STRONG – Keeping your wrists strong and straight are key when lifting weights. Putting your wrists to far forward or to far back, while lifting weights, puts stress on your wrists, forearms and even the shoulders. When you are performing curls, especially, keep your wrist straight and rigid. It allows you to control the weight better and in all instances lift heavier. Your risk of injury decreases, as well. Be aware of your wrists when you are lifting weights off the rack or performing curling exercises.
Funk Roberts

No comments:

Post a Comment