Posture is the key to achieving maximum results in hypertrophy, leanness, and aesthetics. After suffering from severe hip pain that left me in a wheelchair at the age of 27 for nearly a year, I healed myself using a simple exercise therapy technique (Posture Alignment Therapy).
Today I'm pain and wheelchair free. I participate in CrossFit and recreational weightlifting with no pain or physical limitation. My real life experience with fixing my own body, along with helping hundreds of others, has given me insight into how the human body really works.
The goal? Maintain longevity in your sport with minimal pain and injuries while achieving a perfectly symmetrical physique. All you need are some self-assessments and simple exercises.
This image below reminds us that the human body has 8 major load-bearing joints. These load-bearing joints are designed to stack vertically and to align horizontally. From the side view, you should be able to pass a plumb line from the earlobe straight down through the ankle.
This may seem basic or even irrelevant to you and your lifting program, but when it comes to staying pain and injury free and developing aesthetically-pleasing muscular symmetry, joint alignment is critical.
Let's go over a few self-assessment tests so that you can get a sense of how your body is currently aligned.
Now let's go over some strategies for achieving balance and symmetry in the shoulders, hips, and lower legs. Give these four exercises a try and then we'll reassess.
What this does for your posture: Re-balances the shoulder joints by moving the shoulders symmetrically through internal and external rotation. If you notice that one of your shoulders is predominantly weaker than the other, this exercise will begin to balance them out.
What this does for your appearance: Creates the foundation upon which to build symmetrical shoulder and back muscles.
What this does for your posture: Promotes scapular retraction – helps to pull your shoulders back into place. Similar to the arm circle exercise, this will also help to balance out any strength disparities in your shoulders.
What this does for your appearance: Creates the broad-shoulder look versus the hunched-over look.
What this does for your posture: Promotes hip stability through bilateral engagement of the external rotators of the hips. You should feel this in your glutes.
What this does for your appearance: Fights the no-butt look.
What this does for your posture: Works the muscles of the lower leg and foot. If done properly, this exercise will help with ankle, knee, and hip function.
What this does for your appearance: Combats the shrimpy-legs look.
Let's see if the exercises worked.
For best results, these exercises are to be done daily, first thing in the morning. This will promote improved alignment throughout the day, not just when you train. For even better results, repeat this routine again before you work out to minimize compensations during your workout and to promote activation of your stabilizing posture muscles during your workout.
A woman came to me complaining of low back and sacroiliac (SI) joint pain that was limiting her from making any progress with squats. Her personal record for the front squat at the time was 165 pounds and she wasn't able to any heavier due to pain.
As you can see from her before photos, her right hip was significantly higher than her left, and her entire body leaned to the left. After one month of performing the daily series of exercises designed to correct these misalignments, her posture improved significantly, as did her pain levels and front squat. Soon, we completely eliminated her low back and SI joint pain and she was able to progress up to 190 pounds on her front squat.
Trish went on to compete in her first figure competition, and she continued to use her posture exercise regimen as the basis for maintaining muscle balance during her training.
This is proof that when proper load-bearing joint alignment is compromised, the muscular skeletal system simply isn't functioning at its greatest ability. Trying to build symmetrical muscle from left to right and front to back simply isn't possible on an asymmetrically aligned physique. They key takeaway? Straighten before you strengthen.
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