When you first start your fitness journey, you’ll often hear a coach or an experienced friend say, “Your posture is not correct; it’s hard to read.†Everyone might feel that performing the exercises well is tough, but in reality, mastering the correct form isn’t as difficult as it seems. Today, I’m going to share a secret that applies to all movements. If you follow this tip, you can get around 90% of your postures right.
Make sure that the head, the upper back (middle of the shoulder blade), and the tailbone are aligned in a straight line. Why is this important? Apart from protecting your spine and cervical spine, keeping your upper body straight and locked allows you to use your body more efficiently. Let’s look at the following examples. Whether you’re doing leg exercises, back workouts, abdominal movements, or chest exercises, the correct posture always involves a straight line connecting the head, middle back, and hips.
**Squat**
**Heavy Load Squat (Front of the neck, high back of the neck, low post behind the neck)**
**Flat Support**
**Bench Press**
**High Pull**
**Deadlift**
Most of the exercises follow the same principle. To align your head, back, and hips into a straight line, make sure to follow these four key points:
**1. Tuck Your Chin**
Many people overlook this. In most exercises, you should tuck your chin slightly (not by lowering your head). This helps protect your cervical spine. When you don't engage your chin, your neck may take on extra stress, which can lead to pain during exercises like sit-ups. You might have felt this before—when you strain your neck instead of using your core. So remember to tuck your chin in every movement, except when specifically training your neck muscles.
**2. Protrude Your Chest**
The chest plays a vital role in stabilizing the upper body and keeping your spine straight. You need to push your chest out to maintain proper alignment during any movement.
**3. Squeeze Your Shoulder Blades Together**
Unless you're doing specific movements like rows or shoulder work, you should keep your scapulae retracted. This adds stability to your upper body, especially during chest presses, deadlifts, squats, and pull-downs.
**4. Engage Your Core**
Core engagement is different from just pulling in your stomach. It's about tightening your abdominal muscles and creating tension throughout your midsection. This helps keep your back straight and prevents lower back strain. Whether you're doing ab exercises or anything else, always engage your core.
By focusing on these four points, you'll be able to align your head, back, and hips properly, applying this to all your training. Not only will this help keep your body healthy, but you’ll also notice a significant improvement in your overall fitness performance!
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