By Lisa Leath Turpin, Health & Wellness Coach
Your “form,” the way you perform each exercise, is very important if you want to stay safe, injury free and improve. Everyone wants to progress in their efforts to be more healthy and fit. That’s the whole point, isn’t it? Exercise is a challenge, stress and test we put our bodies through, so that our bodies build back stronger, become more agile and run cleaner. Moving with precise technique, not rigid or too loose, will keep you from injury, but also from wasting precious time. The definition of good form changes based on the particular exercise in question, as well as the particular person performing the exercise. What I mean is, good form can look different depending on the individual and the situation; it’s dependent upon the individual’s needs and limitations. According to GMB Fitness Co., there are two important characteristics of good form that run through all types of movement:
– It must minimize the chances of injury for the individual practicing the movement.
– It must employ efficient body mechanics, to maximize the available strength and energy of the movement.
Following, I will aim to hit a few indicators of good form for you.
As in our heading, “Work, Don’t Jerk,” notice your speed, range of motion and control. Proper technique is a combo of body stability and mobility. If you are too loose, your form will fall apart. If your movement is too rigid, your work will be unnecessarily restricted. Through good control of your momentum, you should have the ability to pause at any point within the performance of the movement. Moving with intention of control funnels the stresses to the appropriate muscles rather than inappropriately hitting an area prone to injury. Slow down. Think of your movements as rhythm and count two to four seconds for both parts of the movement (positive and negative). Hit your range of motion (ROM). ROM is the totality of movement a joint is capable of doing. ROM changes based on our limitations. However, it’s important to work through our entire ROM when we can while also being cautious at the beginning and ending of our ROM.
Step back a bit. If the weight you are using keeps you from performing good form, then change to a lighter weight and progressively move up as you get stronger (you get stronger when you are consistent with your routine). Good form does not mean perfection. Everyone is a little different–I can’t emphasize this enough. A trained eye can help evaluate your form and help you tweak your movements to fit your specific needs and or limitations. Performing with good technique is important. Keep your focus during your workout.
Have fun, but control your moves. If you are ever unsure about your form, use a mirror. Bad form just looks bad and you will probably be able to notice for yourself. For instance, when performing arm work, both biceps and triceps, keep your elbows close to you. When doing squats, keep your knees and feet aligned with each other and sit back as far as you can, balancing on your heals. In almost all situations, keep your back straight, shoulders back and down (depressed away from ears) and abs pulled in tight, all to protect the spine.
Just pay attention and do each move with purpose and control. Your body will thank you for it!
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