Ready. Set. Go!

Ready is good, necessary even, set is often brushed right over on our way to go. So, let’s talk about being set. There are a few different facets to being set for training, mentally set, emotionally set, but today we’re onto the very practical; how do I set my body to start with good form and alignment. As your trainer I want to ensure good form and that starts with good body alignment.

Think of drawing a line from just behind your ear down through the shoulder, the hip, knee and down to just in front of your heel, mid-foot. That’s the alignment you want. Let’s look at straight forward ways to set that up before you attempt a difficult movement! Let’s get the fundamentals. First here are some words to help define our purpose, align, brace, and prepare. Ready? SET!

Start by standing comfortably, don’t worry about form. Now stand with your feet directly below your hips, feet parallel to each other. Don’t move your feet but “screw” them into the ground with external rotation. (left counterclockwise, right clockwise). This helps to stabilize the knees and hips.

Now give an easy squeeze on your butt, this sets the pelvis into alignment. To do any movement we’ll need to release the glute muscles, so we’ll hold this alignment with a tightening of the abdominals. Keeping your glutes contracted take a deep breath through your belly, (not your chest). Keep your rib cage balanced over your hips, as you exhale tighten your abdomen to about 20%. We tend to roll our shoulders and head forward , so let’s set those into place. Gently bring your shoulder blades together, opening your chest, raising your arms to your side. Rotate your shoulders by turning your palms up, thumbs back. Keep your hands in this position but lower your arms to your side, now keep your shoulders set where they are but rotate your hands back to a neutral position. It may feel a bit awkward, but this is where we want our shoulders set.

With the final step it can help to have someone help you align your neck and head. Imagine a point just behind your ear aligning with the head of your shoulder joint. Start by dropping your chin down towards your chest, then drawing your head back into alignment, looking straight ahead. The tendency is to raise your head and look up, instead keep looking straight forward. Woohoo! You’re aligned! This is your neutral position.

Think of yourself as a race car sitting at the starting line idling, ready for a green light. You’re aligned, braced, and set. So, your body is physically aligned for the move, but as your trainer I am concerned about “all” of who you are. Is your mental health aligned, is your “head” aligned? Is your nutrition aligned? I know it can feel overwhelming, but as your trainer I so want you to succeed! If you skip parts of the process of health you may injure or frustrate yourself. If you have questions and want help, reach out in whatever way works best for you, call text, or email and we’ll get SET!

Contact me today to set up an assessment and we'll get you set up