May is National Physical Fitness Month and we want you to get the most out of your workout with proper form! Our licensed Athletic Trainers here at NJ Spine and Wellness, Douglas Stringham and Kathleen Knauf are here to show you proper form for exercises that are commonly done incorrectly.

SQUATS

Incorrect form – Most common incorrect pose for squats are typically knees over your toes, heels not on the ground, too upright (no hip hinge) and rounded lower back.

Incorrect form – Most common incorrect pose for squats are typically knees over your toes, heels not on the ground, too upright (no hip hinge) and rounded lower back.

PLANKS

Incorrect form – to get the best out of your plank you do not want your hips low, your lower back arched, upper back rounded, and you definitely do not want your neck looking up.

Correct form – to perform a plank correctly be sure to have your back flat, shoulders engaged, glutes engaged, belly in, and be sure to keep your head and neck neutral.

MID-TRAP FLY

Incorrect form – When doing a mid-trap fly you do not want to have rounded and/or shrugged shoulders nor do you have your head facing forward.

Correct form – When you are performing any standing exercise you want to start with the best posture possible so that you train the right muscles and not continue bad habits that can lead to neck/shoulder pain and headaches. With a correct mid-trap fly, you want your shoulders down and back, chin tucks, toes forward and feet shoulder width apart.

STANDING LATERAL RASIES

Incorrect form – many people tend to put their thumbs down,
have shrugged shoulders, rounded/arched lower back, and are leaning forward when doing standing lateral raises.

Correct form – when performing this exercise be sure to have your thumbs up, shoulders relaxed, knees bent, and belly in. The most important part of any straight-arm shoulder exercises is to not point the thumbs down, because it impinges your shoulder and can be harmful to your rotator cuff.