Maintaining good posture and breathing while you exercise seem like 2 pretty basic things that you don’t have to put too much thought into. But, if you don’t focus on them, they can easily lead to injuries that sideline you and put a stop to your workout routine.
Good posture helps your body function properly and prevents muscle strain and injuries. So, even if you’re just doing a low-intensity body weight workout or lifting light weights, be sure to keep good form. Take the time to learn proper body alignment and be mindful about how your body is feeling. Pain could be an indicator of incorrect form or posture.
If you’re unsure about how to maintain proper posture, here are a few tips:
- Keep your neck in line with your spine
- Keep your chin aligned with your neck, ears over shoulders
- Keep your back straight
- Keep your shoulders back, relaxed and down
- Keep your knees relaxed do not lock them
- Keep your pelvis slightly tucked under, belly button pulled back towards your spine
And, don’t hold your breath while you’re working out! If you increase the intensity of your workout or start lifting heavier weights, it’s even more important to focus on your breathing. Taking deep breaths will help you avoid getting lightheaded and dizzy. It will also help prevent pain in your chest and shoulders.
Each breath you take during exercise provides vital oxygen to help you perform a task. When you reduce the number of breaths you take you inadvertently reduce your oxygen supply depleting your ability to be efficient. When using weights or any type of resistance, be sure to take a full breath before you start to move and then begin to exhale as you lift the weight.
A frequently used tip that prevents holding your breath is counting out loud. You will automatically inhale and exhale as you count out your repetitions. Another benefit to counting is hearing your voice and being aware of your pace to prevent lifting and lowering weights too quickly.
Proper breathing also helps improve your posture. If you tuck your chin to your chest when you inhale, it automatically forces your shoulders back and down and helps you to maintain a straight spine.
So, there you have it! 2 simple things that can make a big difference in preventing injuries and helping you to stay on track with your workout routine. Pay attention to your posture and focus on taking deep breaths and you’ll be well on your way to reaching your fitness goals!
Curious about your posture and if you need to improve it? Visbody has a posture assessment that will give you a full analysis in addition to providing you with your body composition analysis, 3D body scan, shoulder function, and more.