Tips for Exercise

Breathing
It is recommended that breathing be relaxed & sustained throughout exercise. Avoid holding your breath. Inhale on the stretching phase (eccentric) and exhale on the contraction phase (concentric) or effort portion of the movement.

Speed
You should always perform movements in a controlled manner with a 2-4 tempo.
Example: When performing a barbell curl one should lift the barbell up to a 2 count and lower barbell to a four count.

Neutral alignment
Throughout our exercise guidelines there are many references to neutral alignment. Below is an explanation of how to get into neutral.

Standing
Using a wall, feet positioned ½” from the wall and shoulder width, toes forward, soft (unlocked) knees, posterior pelvic tilt, abdominal muscles tight, shoulders are pulled back and down, and chin should be parallel to floor. When in neutral, shoulder blades, glutes, and skull should touch wall.

Seated
Sit with hips and knees at 90 degrees. Feet shoulder width, toes forward, abdominals tight, shoulders are pulled back and down, and chin should be parallel to floor.

If you cannot perform exercise/s in proper form and/or experience nausea, light-headiness, dizziness, or feel faint discontinue immediately. If this condition persists after termination consult with your physician immediately.