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Straighten Before You Strengthen

8/25/2014

5 Comments

 
You wouldn't build a house on a crooked foundation would you? 
Picture
The same principle can be used when looking at strength training and weight lifting. Before doing any strength training or weight lifting, it would be a good idea to make sure your foundation is balanced and level. The human body's foundation is its posture and load joint (ankles, knees, hips, shoulders) position:
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Good posture - balanced and level foundation to build strength upon.
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Bad posture - imbalanced and uneven foundation, strength training will lead to further imbalance.
Most athletes and people working out at the gym do not have balanced posture. This means that every time they workout or lift weights they are strengthening their imbalances. This will lead to injury, pain, and decreased performance. They think they are getting stronger, but without a balanced foundation the whole structure will crumble (their body will break down). 

It is extremely important for serious and professional athletes to keep their body balanced and posture aligned because they are pushing their bodies to the max and postural imbalances will make them injury prone. This is seen daily in all professional sports and the high rates of injury and short careers of many professional athletes. Athletes who focus on balancing their bodies and keeping their posture aligned will prevent many injuries and extend their careers. We have worked with athletes from the NBA, MLB, NHL, WNBA, NFL, MLS, NCAA, and Olympic teams. 

Maintaining postural alignment or a level foundation is also very important to anyone who wants to stay active as they age. People who want to run, hike, bike, golf, or play tennis into their 50s, 60s, 70s and beyond should pay close attention to their posture and body alignment. Our clients who live the principle "straighten before you strengthen" are as active or more active in retirement than ever and doing it all pain free. 

If you would like a free foundation inspection (postural evaluation) contact me at Oregon Exercise Therapy today and we'd be happy to meet with you. 
5 Comments
Vince
8/21/2015 01:57:32 pm

So the question I have is will it be okay to strength train while doing Egoscue work? Or will weight lifting counteract Egoscue therapy?

Reply
Matt link
8/22/2015 05:55:44 am

Hi Vince, I would say yes it is ok to strength train while doing Egoscue as long as you are pain free while strength training, can maintain good form, and ideally do a short menu before and after lifting. Also focusing on your imbalances in the weight room and making sure you can perform the lifts without favoring one side of your body are important. If you want help figuring out what lifts you should do or want a pre/post lifting menu, I'd be happy to help.

Reply
Vince
11/2/2015 02:01:58 pm

Thanks for the response Matt! A post and pre lifting menu would be awesome. Also the workout I was doing and want to get back into is Stronglifts 5x5 which basically focuses on Squats, bench press, deadlifts, shoulder press and barbell rows. All of these movements use a barbell. When I first started the program a year ago I was getting a sharp pain on the right side of my low back which I soon figured out was from my imbalances in my body (functional leg length discrepancy is the main one I think is causing the low back pain when deadlifting and squatting). So if you could give me some pointers that would be great. Thanks!

Matt Whitehead link
11/2/2015 03:47:04 pm

Hi Vince, I'd be happy to design a pre/post lifting menu. Email me: matt@oregonexercisetherapy.com

Reply
Marc
4/2/2019 09:13:14 pm

I know this is very late, but like Vince I am also doing Stronglifts 5x5 and was just wondering if you could recommend what pre/post lifting Egoscue E-cises I should do before/after lifting? I just found The Pain Free book in the library and have loved it, and got rid of the pain in my achilles tendons, but any advice for weight training would be great.

Thanks!

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    About Matt Whitehead

    I'm an Egoscue Institute certified Postural Alignment Specialist (PAS) and Advanced Exercise Therapist (AET), certified personal trainer, PatchFitness performer, FiveFingers wearer, trail runner, mountain biker, dad, music lover, environmentalist, and wanna-be slam dunk champion. I will be providing you with the latest posture exercises to help you live, play, and be pain free.

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