Alignment

Below you will find all of my post on alignment tips! From various exercises to dance techniques and stretches! It is all here!

Sunbird Pose

Post date: April, 24th 2018

sunbird pose alignment

Sunbird pose has many benefits when done correctly. It helps strengthen the posterior chain muscles as well as the core. Try implementing these corrections for an even more successful workout seshhh!

FWD Lunge

Post date: March 27th, 2018

lunge alignment

Forward lunges are great for working the lower body and can be done with added weight or simply using the bodyweight. However, if done incorrectly they can cause many back, knee, and ankle issues.

To avoid injuries, always make sure to keep the hips square and step out far enough so that your knee does not pass the toes. Also, you willwant to keep your shoulders stacked over the hips as much as possible and try to keep the spine parallel to the tibia.

<< See pictures for just a few common mistakes that are made when performing the FWD lunge:)

 

Side Plank

Post Date: February 15th 2018

side plank

A little Side Plank advice for ya today! If you are like me and ate 12 pieces of King Cake for Mardi Gras, you may be living in this pose a little more than usual. Below I have listed the muscles involved in side plank.

  • Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.

  • Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

  #alignmentmatters #sideplank#dosanddonts

Squat Alignment

Post date: Januaryy 29th, 2018

Squat Alignment is crucial!! Especially if you have had knee or back injuries in the past or don’t want to have them in the future. Which should be all of us. #amiright

Now, don’t just take my word for these suggestions! These guidelines were conceived from extensive research by the National Academy of Sports Medicine and there are plenty of studies for you to dig into! So the next time someone tells you to “squat in the position that feels normal”, Use that selective hearing ya momma gave you and Do Not Listen!


Here’s why! Majority of the population has muscle imbalances caused by repetitive movements, poor posture and or previous injuries. This means that you will have some muscles that have become shortened and overactive while others have become lengthened and underactive over time. Because our bodies have the tendency to take the path of “least resistance” during functional movement patterns, we will often times end up performing exercises with improper form. Which will put unnecessary strain and tension on our joints and muscles causing unwanted injury if not fixed overtime. Which brings me to the pointers above! These are just a few of the very common form mistakes that are oftentimes due to muscle imbalances, but don’t worry! There are ways to improve your form safely while working to gain neuromuscular efficiency and restoring the length-tension relationship of your skeletal muscles.  One of the most common adjustments needed is for those who turn out their feet. This compensation is normally due to lack of range of motion(ROM) in ankle Dorsiflexion(flexing your foot so that the toes are closer to your knee). If this is you, try performing your squats with your heels on a raised surface such as a weight or any 1-2 inch raised surface. If you are able to perform the squat with correct form using this modification then you will know that the Range of Motion(ROM) in your ankles is what needs work.:)) Now I could talk about this forever, but we don’t want that  lol! So feel free to ask any questions you may have below!


High Plank

Post date: January 23rd, 2018

Alignment matters! Don’t work harder, work smarter
High Plank is one of my favorite exercises. Mainly because I can easily do it at home when I am too lazy for the gym!! So if you are like me, try these do’s and don’ts for a more effective at home exercise! #tryingtomotivatemyself#newyearresolutionstartsnow #justamonthlate

 

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