What is linear alignment?
Well, in terms of exercise, it refers to the proper positioning
of your body (shoulders to hips to knees to ankles/feet) and
placing your body in balance to achieve the maximum benefits from
your movements.
What is linear alignment?
Well, in terms of exercise, it refers to the proper positioning of your body (shoulders to hips to knees to ankles/feet) and placing your body in balance to achieve the maximum benefits from your movements.
In recent articles, I have discussed the principles, techniques, and effectiveness of T-Tapp. All of the exercises in any of the T-Tapp programs are designed around keeping the body in proper linear alignment. However, it is not just for T-Tapp. This particular concept will make any exercise more effective.
How do you achieve linear alignment?
Linear alignment is most easily achieved starting from the bottom and working your way up. Take one section of your body at a time and focus on its position. Let’s begin with the feet.
In most cases (there are some exercises with exceptions to this rule) place your feet facing forward. There should be no turnout of the toes. They should be hip width apart.
I have seen many people over the years who think that their hips are much wider than they really are (more like in line with the shoulders). If you are unsure about where your hip bones lie in relation to the rest of your body, try this little trick: place the heel of your left foot against the instep of your right one forming a “T.” Then simply pivot your left foot straight and there you go.
Moving up, bend your knees slightly, but no further than to the ends of your toes. If you have knee problems, only go as far as you can comfortably.
Going further up, tuck your rear end. This is very important for lower back protection. And at the same time, pull your stomach in. (“tuck and suck” as my clients often hear me say).
Great! Now your lower body is in alignment. But don’t stop there. Move north.
As you tuck your bottom, you might find that your ribs have moved down and your shoulders have come forward. As such, now lift your ribs off your hips and roll your shoulders back and down. Your shoulders should be positioned directly over your hip bones. They should also be aligned with your ears. Quite often I see people pull their shoulders back, and in the process jut their head forward. Since the neck is part of the spine, the head should be in line with everything else.
Keeping the shoulders back and down (and away from the ears) requires the engagement of the “lats” (latissimus dorsi (large) muscle that runs along the sides of your back). To feel what I am talking about, imagine I have just dropped an ice cube down your back. Now do you feel it?
Furthermore, we need to consider the alignment of the wrist to elbow and elbow to shoulder but this will also depend on the exercise you are doing.
Using a mirror will help you achieve this goal. It is important to see (and feel) that you are in the right position and not inadvertently leaning forwards or backwards. The position may feel a little strange at first since most of us are so used to being out of alignment.
Being in proper linear alignment will put your body in balance. It will set the body up for the muscles to be in the best position to maximize their contractions and get the most benefit from the exercise by encouraging full muscle activation. If you are not in complete alignment, the muscles have a habit of cheating and allowing the larger muscles to compensate for the smaller ones.
Another great reason for working out in linear alignment: core strength. In the correct position, upper body form connects with lower body form and everything works together. This is important for total body support and injury avoidance.
Brain-to-muscle connection (also referred to neuro-kinetic flow) is reached when working in the proper position. Signals travel up the spine, so if the path is not straight, the communication may not be received (either partially or completely).
So, restating my question: why is proper linear alignment important? Simply put, the body is a machine and all the parts of the machine must work together. If it is assembled correctly, it will function correctly.
If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me at a (408) 981-1566 or e-mail me at homerun.personal
tr******@ve*****.net
.
Karen Seraphine holds a master of arts degree in physical education/fitness management from New York University and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She is president of HomeRun Personal Training in Gilroy.