Better Alignment in 9 Moves

The fitness industry is flooded with programs that move the body at quick velocities aiming to burn calories and to help people aesthetically look better. While this might seem great at face value, we must not forget about the other important factors such as stretching (check out the foam rolling and tennis ball article) and restoring proper range of motion through dynamic flexibility and even through corrective exercises and movement restoration. Movement restoration is an important missing link for the average fitness enthusiast because either people are too caught up in moving quickly within the small period of time they are given to train, or because these movements are how can I say this precisely — not exciting?

So while the following routine might not burn calories and get your heart rate up, they are essential for your structure and for enabling your joints and muscles to work in synergy with one another for the workouts that are more demanding and higher in velocity.

The following routine are some corrective exercises that can be done before you train. These movements connect the body and mind together and are intended to be slow in speed, and precise in movement. If time is of concern, choose 3 of these movements at a time from each area. Focus on connecting your breath to the movements while remaining structurally in alignment the whole time.

According to Orthopedic Surgeon Dr. Raj of Beverly Hills Orthopedic Institute, “Ideally, for a person to decrease their risk of injury during sport or a high intensity fitness routine, one must teach the body how to move correctly and in alignment first. Slower and more precise biomechanical movements can connect the brain to the muscular movements which helps prepare the body to move efficiently during movements that are more dynamic in nature. After all, the goal is to remain uninjured, while gaining strength, endurance and power.”

It is essential to not only do these exercises before you train, but to also incorporate the feeling it creates for the muscle group in focus when you train more dynamically. So in other words, for example, when you do the “Lying Pelvic Tilt” exercise, it is essential to utilize a neutral pelvis when you do a squat and even when you are running on the treadmill. This program is not in replacement of your doctor’s orders, but it can certainly help with some of the postural deviations that might adversely impact your performance.

Do each exercise for 10 repetitions, resting for 30 seconds in between (or super-setting the other side), for 2-3 sets.

Click HERE for the exercises which are all posted on the Huffington Post along with the video demonstrations.