Neutral spine, posture, and overall good alignment is essential for getting the most out of your exercise. Alignment allows for proper movement patterns, minimizes risk for injury, and maximizes the recruitment of core muscles.

If is important for your body to be in proper alignment and posture so that the right muscles are recruited and as not to stress your muscles and joints.

Proper Alignment

Head: ears should be aligned with your shoulders. Imagine you are balancing a wine glass on your head. Your chin needs to be slightly drawn in towards the neck.

Shoulders: your shoulders and shoulder blades need to be back and down “tucked into your back pockets.”

Neutral spine: Lying on your back on the floor, knees bent, rock your pelvis forward so that you create a gap under your low back. Now rock your pelvis backward to flatten your low back into the floor. Half way between these two movements is your neutral spine. This is a very important position to maintain for each exercise.

Rib-Hip Connection: Be mindful of the muscles used to maintain neutral spine. After you’ve found neutral spine, find your lowest rib and the front of your pelvis. “Zip” or “connect” these two points together. This is called the rib-hip connection. Maintain this rib-hip connection during each exercise.

Knees: you’ve hear it always said, don’t let your knees over over your toes during a squat. Simpe.

Feet: feet should be hip or shoulder width apart, even pressure through your arches.