You’re doing the good work of getting yourself to the gym, doing those home exercises, or attending that group fitness class. Great! Make sure you’re getting the most out of your time by being attentive to moving well.
We’re talking about form. There are healthy and unhealthy ways to move your body. Said another way, there are ways to move your body that are far less likely to cause injury and pain. Good form feels better and delivers better results.
Basic Principles of Good Form
There are a few fundamental ideas to keep in mind when considering good form. When lifting weights, an important starting point is working with a weight that isn’t too heavy. If you’re new to lifting, start light and increase incrementally over time. This is a terrific time to hire a trainer to help guide you.
If you are going to train yourself, make sure the weight you start with is one that you can lift with some ease for several reps, and that you can complete the full range of motion of your chosen exercise without ever jerking the weight. Performing the entire motion of any exercise is always key.
Also important is to maintain good posture throughout: relaxed with a solid foundation. A key component of staying relaxed and moving well is to take full, deep breaths as you perform your workout.
You’ll find that movement typically starts at your core, somewhere in your torso. Activating your core as you begin each movement and being mindful of the part it plays in how you move your body is really useful. Your core is your power center.
Whatever movement you’re doing, be sure you feel grounded before you start and as you move.
Flex Only What You Need
Central to having good form is using only the muscles needed to do the movement at hand. If you’re doing lunges, there’s no need to hunch your shoulders, ball up your fists, or clench your jaw. Be thoughtful about where you’re holding tension or the muscles you instinctively recruit when doing particular exercises. Are there muscles you could relax?
Slowing down the movement is helpful in the process of discovering if you are using excess effort. As you move, consider: Is there a way I could make this movement easier? Smoother? More fluid?
Scanning for excess tension and exertion is especially important as you get tired. It’s very common to lose good form as you begin to fatigue. This is also a time when you’re more prone to injury.
Using only the muscles you need for any particular exercise not only helps you move more efficiently, it also helps ensure that you’re strengthening (and stretching) the muscles needed for that activity. When you recruit unnecessary muscles to get the job done, the muscles that need to be activated lose the opportunity to get stronger and fire properly.
Often it’s the small stabilizing muscles that get overridden. These muscles play an important role in healthy body mechanics. Maintaining efficient form will help ensure that all the muscles needed for healthy movement stay fit and engaged.
Ask the Pros, Take a Class
Learning from the pros is a terrific way to make sure you are moving with proper form. Hiring a personal trainer or attending small classes where the instructor pays close attention to how students are moving is a great way to learn healthy body mechanics.
Remember, even professional runners work with coaches to improve their form. It’s always helpful to have a trained pro give you feedback.
If hiring a coach or paying for classes isn’t in your budget or not something you can fit into your schedule, go online. There are countless videos that talk viewers through proper form. While it’s more effective to have someone to help you in person, watching and copying is a very useful step in the right direction.
This is also a great time to work on your visualization. Imagine yourself doing a movement perfectly. Think through every detail. Imagine yourself moving smoothly, efficiently, and using only the effort needed to make the movement happen. This helps cue your nervous system; it’s a powerful way to teach your body how to move correctly.
It’s OK to Not Be Perfect
Good form is important. But this isn’t a pursuit of being perfect.
Be mindful. Pay attention to how you move. But don’t stress out that you aren’t doing everything perfectly.
Your body is always changing. Your movement patterns change, too. Finding good form is always a work in progress. Enjoy the process.
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