'How to Improve Your Fitness Workout: Proper Neutral Spine Alignment - Experity Functional Strength'

Posted Jan 17, 2022

'Sign up now for the Experity Functional Strength 6 week transformation challenge: http://experityfs.com/6-week-transformation-challenge/   In our latest fitness video, Experity fitness trainers Paul and Angie Lygnos will demonstrate how to improve posture, look better and perform better during your workout.  Before you can start lifting some massive weight and get super strong, you first have to understand how to hold a proper alignment of your body to ensure that you stay safe in the weight room. This video is going to reveal to you a couple of tricks on how to hold what we call a “neutral spine” here at Experity Functional Strength. Holding a neutral spine is imperative to not only stay safe in the weight room but getting stronger over time as well.  We will demonstrate to you the two most common bad alignments.   The first one is the sassy selfie alignment. In this the butt is way flared out, the chest is pumped out and the person is trying to make the butt look bigger than it is. What actually happens is that there is a lot of strain on the lower back where the spine comes out of its natural resting position.   The opposite is the overworked office worker position, in which the person is just hunched over their desk all day long and so the back almost bends forward like a turtle’s shell.   You will have to stand nice and tall to get into a position we call tall and tight. The aim is to engage the abs and to get it tight. As you will notice in the video, the trick is to take a deep breath in through nose and then exhale forcefully all of the air. Now you need to hold that exhale position, breathe in through the nose and force all the air up. As you do this the ribs are going to come down towards the hips and the abs will engage. That’s the position we are looking for. So when you hear us say ribs down, what we mean is, get out of that sassy selfie pose, engage your abs, and be nice and tall.   A really good way to explore this breathing pattern that is going to help us find that neutral position is to lay on the back and get into a position so that the knees are right over the hips. In this position, you are going to take a deep breath in through your nose and the ribs will come down as you exhale fully. Hold that exhale position for about 3 seconds, breathe in through the nose and expand the stomach and ribs, then the ribs come down and the abs engages as you exhale.   As you check our gym workout videos you will notice our fitness trainer always emphasizes on the need of perfect posture for every type of fitness training. You will have to maintain the neutral spinal position even when you are on all fours for exercises like pushups. This video fitness blog demonstrates how to achieve and hold that position.   Most of us go to the sassy selfie position while being on all fours. Similar to standing on feet, the butt is way out. There is big bowl on the lower back which is not ideal. For achieving the neutral spine you need to take a deep breath in and blow the air out.  As the ribs come down towards the hips the spine actually starts to get up into neutral position. You will have to do that again. Force the air out, so that now the abs are engaged, and spine is neutral, and you are ready for action.   Finding this position is fundamental to finding the optimal position for all the other weight lifting that we are going to do in upcoming videos. For weight training, workout, muscle building, and even for basic workouts like pushups, it is imperative to get into the right posture first. Only after you have achieved the right posture will you be able to achieve perfect strength and conditioning for your body.  This video will help you understand the basic trick to get the right posture before starting any workout or weight lifting program.   Experity Functional Strength is the leading expert in functional strength training and brings to you the best fitness blogs and videos to help you begin your own fitness regimen.   We hope you love this video. For more videos and workout videos like this one, subscribe to our YouTube channel now. Watch our exclusive free gym workout videos. http://www.youtube.com/Experityfit?sub_confirmation=1  We will come out with more videos shortly. Our Beginners Guide to Fitness program is for all. It is not only for those who love building muscle or an abs workout, but for every person who wish to look better, perform better, and improve health and fitness.  Sign up now for our Special Offer. The 6 week transformation challenge http://experityfs.com/6-week-transformation-challenge/  Experity, LLC | 7960 S. Madison St. | Burr Ridge | Illinois | 60527 | (630) 568-5291  Follow Experity on Facebook: https://www.facebook.com/ExperityFunctionalStrength  For more information on Experity Functional Strength visit http://www.experityfs.com  Produced by Alkaye Media | 630-971-8700 | http://www.alkayemedia.com' 

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