NEUTRAL SPINE

Neutral spine is the natural alignment of the spine but is often misunderstood and performed incorrectly by over-tilting the pelvis and eliminating the lumbar (lower back) curve altogether. The curves in our spine are there for a reason. They allow the the body to absorb impact whilst minimising stress on bones and soft tissue. Simply explained, a neutral spine alignment is when the pelvis is balanced between two exaggerated positions. It is the mid position between tucking the pelvis under, creating a flat or slightly rounded lower back, and tilting the pelvis backwards creating an excessive arch. To find neutral, stand with your feet hip width apart and knees soft, place the heel of your hands on your hip bones and fingertips on your public bone. Move through the two positions mentioned above a few times, now find a position midway between these two extremes where your finger tips and the heel of your hands are on the same vertical plane. There should be no tension in the front of your thighs or glutes (bum). The spine is at its strongest in this position helping to prevent injury.

ENGAGING YOUR CORE

Core muscles are the powerhouse of the body, but these muscles can become weak due to inactivity and a lot of time spent sitting. We will ask you to engage your core a lot in our exercise descriptions so try your best to grasp this concept. To engage these muscles correctly, place your fingers on the boney protrusions of your hip bones, then move an inch towards the midline of your body and an inch downwards. Using 30% of your energy, draw your navel in towards your spine, then think of lifting it up along the length of your spine. You should be able to feel the muscles contracting under your fingertips. As you become stronger this becomes easier and more natural. Try to practise this as often as possible, in any position. 

SQUAT

The squat is a full body exercise, also know as the king of exercises. There are many variations of squats within our exercise plans so here are a few general pointers to remember:

• Begin by engaging your core. This is standard for all exercises.

• Lift your chest and draw your shoulders back and down.

• As you bend your knees you should hinge from your hips so that your bum moves backwards.

• The knees should not protrude too far over the toes (if you are tall this may happen a little).

• Keep the pressure of the squat in your heels, not your toes.

• Your knees should track in the same line as your second toe, for example, if your toes are slightly turned out then follow suit with your knees.

• Maintain neutral spine throughout, do not allow the lower back to round or over arch.

• Keep a straight head position as it’s a continuation of your spine and should follow alignment.

• Go as deep as your can whilst maintaining all the above pointers. Do not allow the heels to raise (unless specified).

• Push through your heels and engage your glutes as you straighten the legs.

• Breathing: inhale to lower and exhale on the return.

DEADLIFT

The deadlift is another extremely beneficial exercise as it incorporates many muscle groups at once. There will be variations using barbells, dumbbells or kettlebells, but here are your general guidelines:

• Start with the weight on the floor.

• If you’re using a bar then start with your feet placed underneath and your shins an inch from the bar.

• If you’re using a kettlebell then place it between the feet.

• Move the weight upwards in a straight line by driving your feet into the floor and pushing with your legs.

• You must maintain neutral spine, no rounding or flattening of the back as this may result in serious injury.

• Never pull the weight with your arms, the force should come from the lower body.

• As you extend your legs, your ankles, knees and hips should straighten at the same time.

• Lower the weight under control, maintaining a neutral spinal position.

• Breathing: exhale to lift and inhale on the lower.

LUNGE

A lunge is a great exercise. It strengthens your glutes, hamstrings, quads and calves. There are many variations such as static lunges, walking lunges and side lunges to name a few. Below are some tips for a basic static lunge, which can be applied to most variations: 

• Adopt a long stance between front and back foot. Your knees should form 2 right angles when you lower into the lunge.

• Engage your core using the technique explained above, lift your chest and draw your shoulder blades down your back.

• Maintain an upright posture as you lower, do not lean forward.

• Ensure your knees tracks in line with your second toe, do not allow the knee to drop inwards.

• Keep the pelvis in neutral, ensure you are not over arching the lower back.

• Breathing: inhale on the lowering phase, exhale as you push the floor away and extend the legs.

VERTICAL PULL

The vertical pull is one of the most effective movements to help increase upper body strength. This movement will be in the form of a lat pull down, pull-over or a pull-up (chin) with a variety of different hand grips. Although the latissimus dorsi (meaning broadest muscle of the back) is the prime mover, you will also be working the muscles of the hands, arms, shoulders, back and core. These are your general guidelines to follow:

• Fully extend the arms at the elbow to work the full range of the muscle.

• Engage your core using the technique explained above.

• Before pulling with the arms, draw the shoulder blades back and downwards creating space between the shoulders and ears.

• On the pulling phase keep lifted and open across the chest, avoid the shoulders rotating inwards.

• As the arms extend, maintain control so that you are working both phases of the movement.

• Breathing: inhale and then exhale on the pulling phase of the movement.

HORIZONTAL PULL

This movement targets virtually all the muscles of your upper and mid back as well as your biceps and rear delts (shoulders). This action is called a row and there are many variations from a bent-over single arm dumbbell row to a seated cable row. Apply the principles below:

• Fully extend the arms at the elbow to work the full range of the muscle.

• Engage your core using the technique explained above.

• Before pulling with the arms, draw the shoulder blades back and downwards creating space between the shoulders and ears.

• On the pulling phase keep lifted and open across the chest, avoid the shoulders rotating inwards.

• As the arms extend, maintain control so that you are working both phases of the movement.

• Breathing: inhale and then exhale on the pulling phase of the movement.

VERTICAL PUSH

A vertical push is a movement pattern pressing a weight overhead, as in a shoulder press. This movement targets not only the shoulders, but also the triceps and upper traps as secondary muscles. As with every exercise the core should engage to help stabilise the body. This level of core activity will vary depending on the exercise. For example, a single arm dumbbell shoulder press balancing on a bosu will be a lot more challenging on your core than a seated shoulder press. Here are some key points to remember:

• Begin with your arms bent and the weight level with your shoulders.

• Maintain neutral spine throughout and engage your core using the technique explained above.

• As you press the weight overhead resist the temptation to raise the shoulder upwards, try to keep the space between your shoulders and ears.

• When your arms are fully extended the weight should be directly overhead unless stated otherwise, double check you have reached this position whilst maintaining neutral spine, do not over arch the lower back.

• Lower the weight under control.

• Breathing: exhale on the push/press and inhale on the lower.

HORIZONTAL PUSH 

A horizontal push is the opposing movement to a row action. You are pushing a weight away from you. Most commonly practiced is a barbell chest press, or a press-up where you push the floor away from you. These movements incorporate many muscles groups. They are classic exercises used to strengthen your chest, arms, front of shoulders, triceps and of course, when performed correctly, your core too. There are many variations of horizontal push exercises within our programmes, but try to always apply these principles:

• Whether in a press-up position or lying on a bench begin the press with a neutral spine and your core engaged.

• Draw your shoulder blades back and down before lowering the weight in towards you.

• As you press the weight away exhale to create strength through the body.

• If you are performing a chest press the weight moves upwards in a vertical plane from the line of the chest.

• Breathing: exhale on the push/press and inhale on the return.

PLANK

The plank is one the most effective bodyweight core exercises. There are many variations and progressions from a plank on your knees to a single leg plank balancing on a medicine ball. Below we have outlined some important tips for a basic plank:

• Place your weight onto your forearms and toes with the body extended creating a straight, strong line from head to toe.

• Ensure your elbows are placed directly beneath the shoulders with your feet hip width apart.

• Draw the shoulder blades down the back, creating space between your shoulders and ears.

• Engage your core and maintain neutral spine using the techniques explained above, do not allow the body to sag in the middle.

• Keep your focus to the ground, this will help to maintain a neutral position of the neck therefore lengthening the spine.

• Ensure your legs are straight and drive your heels backwards, actively engage the quad (thigh) muscles.

• Breathing: inhale and exhale as you move into position, continue to breath normally. Do not hold your breath.