I often sound like a broken record when I am working with clients, because I repeat certain things over and over again! Particularly when it comes to the “core” which I define as the entire trunk, meaning everything that isn’t your head, arms or legs.
It’s so important to maintain core engagement when performing almost any exercise, that I must be forgiven for the reminders.
Here is a short list of essentials for keeping your core strong and avoiding injury when training;
1. Focus on pulling gently up and in with the lower abs, too much engagement will lead to lower back tension. Pulling with the upper abs will cause a “boxer crunch” which will flatten the back and hunch the shoulders.
2. Lift your rib cage and and let it expand as you inhale, not just in the front but all the way around.
3. Keep your knees soft, locking them will force your hips into an anterior, (forward tilt) and put unnecessary tension on the lower back.
4. Slightly lift the back of you neck and let your chin relax.
5. Relax your shoulders, if your posture is otherwise correct then your shoulders should be supported and you don’t need to pull them back, which creates tension in the upper back. If it’s hard to release the tension in them then shrug a few times, lifting your shoulders toward your ears and letting them drop.
If you work on your posture this way you will be much more comfortable thoughout your exercise session. Practice this even when you aren’t exercising. You will have less back/neck discomfort, and (bonus!) you will look taller and slimmer!
Stay Well, keep moving, Sandra
