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I look for very specific things when I watch my clients move, to the point where it's become a bit of a running joke. My clients know exactly what I'm watching for when we're working together, and my whole master plan is that if I repeat myself enough, they won't be able to get those tips (or my voice :P) out of their head!
Here's my checklist of my most-repeated cues that help my clients (and me!) own their movement:
1. Align your posture.
This means that if I hung a string from your ear to the floor, the string should hit your shoulders, ribcage, hips, knees and ankles. It's best to practice this one in the mirror!
And FYI - it's one thing to get this while you're standing beside a mirror, chillin out maxxin and relaxin all cool, but it's a whole other deal when you're trying to squat your max or lift a squirmy 3-year-old over your head.
This involves finding deep core tension, thoracic extension, your center of gravity and your neutral pelvic position.
2. Inhale downward and outward; exhale up.
There's a bit more complexity to this one when you really break it down, but this is a great starting point! The goal here is to avoid inhaling up into a shoulder shrug so that you can allow proper, natural movement of the diaphragm and pelvic floor. And yes, fellas, the pelvic floor part applies to you, too!
3. Big toe down.
Ideally all those piggies should be driving into the floor, but the big toe essentially acts as your source of power and stability. If that big toe is flailing about, it means that your weight is shifting away from your center of gravity, and that your core most likely isn't supporting you.
4. You do you.
What works for one person isn't necessarily going to work for another. When it comes to deadlift or squat stance, overhead positioning, squat depth, pushup position and just about anything else, your own anatomy is going to dictate what feels good where.
These cues are all adaptable to your unique way of moving, so feel free to give them a try, and let me know how it goes!
Shoutout to the super-knowledgeable Dr. Sarah Duvall and her very intensive PostPartum Corrective Exercise Specialist course for teaching me such a deep understanding of everything that goes on with our movement!
Coach Dee
Certified Personal Trainer
Certified Pre and Postnatal Exercise Specialist
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