If you’ve been hitting the gym or working out at home with the goal of improving your health and strength, ensuring proper form during exercises is key to reaping the full benefits while avoiding injury. Beth Nicely, a certified personal trainer and corrective exercise specialist, highlights the importance of correct form in workouts of all levels. Correcting these common mistakes can lead to better performance and alleviate discomfort such as knee or back pain. Here are some insights from Nicely on how to address these issues for a safer and more effective workout.
Mindful Knee Alignment
One of the most common issues Nicely observes is knee alignment during exercises like squats and lunges. She emphasizes the importance of keeping your knees aligned with your second and third toes to prevent ankle, knee, and hip issues. Weak hips can contribute to knee valgus (knees caving in), so keeping knees and toes facing the same direction is crucial for proper alignment.
Maintain a Flat Back
In exercises targeting the triceps or abdominals, maintaining a flat back is essential. Nicely notes that many people are hunched over from extended screen time, leading to insufficient activation of muscles between the shoulder blades. Focus on squeezing the shoulder blades together rather than relying solely on arm strength to activate the correct muscles and prevent rounding of the shoulders.
When performing abdominal exercises on a mat, ensure your back remains flat to avoid excessive arching of the lower back, which can cause muscle imbalances and discomfort.
Palms Flat on the Ground
During exercises like burpees and planks, Nicely advises pressing your palms firmly into the ground. Some individuals only use their fingers, which can stress finger and wrist joints. By placing palms flat on the ground, the emphasis shifts to the triceps and biceps, engaging the arm muscles effectively.
In tabletop exercises, use either both hands on the mat or both elbows to maintain spinal alignment and avoid lower back or neck pain caused by imbalances.
Focus on Breath
Proper breathing technique is crucial during workouts to optimize performance and engage core muscles effectively. Nicely recommends exhaling from your abdomen during exertion, such as during an overhead press. This helps engage the core and supports proper form throughout the exercise.
While achieving perfect form with every repetition can be challenging, Nicely emphasizes the importance of continuous improvement. Practicing in front of a mirror can help you monitor your movements and ensure correct alignment. Additionally, seeking guidance from certified trainers or reputable online resources can provide valuable insights into proper form.
Remember, working out with the correct form not only enhances the benefits of exercise but also contributes to overall functional and healthy movement patterns. By addressing these common mistakes, you’ll maximize the effectiveness of your workouts while minimizing the risk of injury.
