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How can you align your spine for better functional training?

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Functional training is a popular and effective way to improve your strength, mobility, and performance in everyday activities. However, to get the most out of your functional training, you need to pay attention to how you align your spine. Your spine is the core of your body, and its alignment affects your posture, balance, breathing, and movement quality. In this article, you will learn how to align your spine for better functional training, and why it matters for your health and fitness.

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Ram Haddas, PhD, MBA

27K Followers | Disability & Functional Diagnosis | TEDx | 20 Under 40 | Spine | Keynote Speaker | Krav Maga |…

1 The functional anatomy of your spine

Your spine is composed of 33 vertebrae, which are divided into five regions: cervical, thoracic, lumbar, sacral, and coccygeal. Each region has a different shape and function, and they work together to provide stability and mobility for your body. The cervical spine supports your head and neck, and allows you to nod and rotate your head. The thoracic spine connects to your ribs and forms your upper back, and allows you to bend and twist your trunk. The lumbar spine supports your lower back and pelvis, and allows you to flex and extend your hips. The sacral spine is fused with the pelvic bones, and forms the base of your spine. The coccygeal spine is also fused, and forms your tailbone.

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2 The natural curves of your spine

Your spine is not straight, but has four natural curves that help you absorb shock, distribute load, and maintain balance. These curves are: cervical lordosis, thoracic kyphosis, lumbar lordosis, and sacral kyphosis. Lordosis means a curve that bends inward, and kyphosis means a curve that bends outward. These curves are normal and healthy, and they vary from person to person. However, if these curves are too exaggerated or too flattened, they can cause pain, stiffness, and dysfunction in your spine and other joints.

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3 The neutral spine position

The neutral spine position is the optimal alignment of your spine for functional training, meaning your spine maintains its natural curves without being too arched or rounded. Your head, shoulders, hips, and feet should be in a straight line without being tilted or rotated. This position allows you to breathe deeply, activate your core muscles, and move efficiently and safely. To find your neutral spine position, start by standing tall with your feet hip-width apart and toes pointing forward. Then tuck your chin slightly and lengthen your neck. Draw your shoulders back and down while opening your chest, engaging your abdominal muscles and slightly tilting your pelvis backward. Finally, relax your lower back and glutes without squeezing or arching them.

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4 How to align your spine for different functional movements

Once you have found your neutral spine position, you can use it as a reference point for different functional movements. Depending on the movement, you may need to adjust your spine alignment slightly to maintain stability and mobility. For instance, when squatting, you must keep your spine neutral as you lower and raise your hips without rounding your lower back or leaning forward too much. Similarly, when lunging, you need to keep your spine neutral as you step forward and bend your knees without twisting your trunk or collapsing your chest. Additionally, when deadlifting, you must keep your spine neutral as you hinge your hips and lift the weight without arching your lower back or rounding your upper back. Furthermore, when pushing, you need to keep your spine neutral as you extend your arms and press the weight without shrugging your shoulders or flaring your ribs. Finally, when pulling, you must keep your spine neutral as you bend your arms and pull the weight without hunching your shoulders or arching your lower back.

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Ram Haddas, PhD, MBA

27K Followers | Disability & Functional Diagnosis | TEDx | 20 Under 40 | Spine | Keynote Speaker | Krav Maga | Recreational Chef
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The results of one of my studies justify the recommendation to use a volitional preemptive abdominal contraction (VPAC) to increase spine stability during a bear loading task. Our results provide evidence that a VPAC strategy that is performed during symmetric lifting decreases exposure to biomechanical factors that can contribute to lumbar spine injury. Incorporating the VPAC during dynamic stressful activities appears to help improve sensorimotor control and facilitate positioning of the lower extremity, while protecting the lumbar spine. Neural pattern training has been used synonymously with motor learning, which is a form of procedural muscle memory that involves consolidating a specific motor task into memory through repetition.

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5 The benefits of aligning your spine for functional training

Aligning your spine for functional training is essential for achieving a variety of health and fitness benefits. It can help prevent injuries and pain in your spine and other joints, while improving your posture and balance. Additionally, it can enhance your breathing and circulation, increase your core strength and stability, and boost your performance and power. Aligning your spine is not complicated, but it does require awareness and practice. By following the tips and cues in this article, you can improve your spine alignment and reap the rewards of functional training.

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Ram Haddas, PhD, MBA

27K Followers | Disability & Functional Diagnosis | TEDx | 20 Under 40 | Spine | Keynote Speaker | Krav Maga | Recreational Chef
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A result from one of my study represents a novel approach to using core muscle activation to change important kinematic, kinetic, and neuromuscular control responses during a dynamic vertical-jump sequence. The results provide preliminary evidence that a volitional preemptive abdominal contraction (VPAC) strategy during a landing sequence may decrease exposure to biomechanical factors that can contribute to ACL injury when landing from 0.30- and 0.50-m heights using a drop vertical jump. Selected benefits were observed during the 0.50-m drop vertical jump but they were fewer than during the jump from 0.30 m. Such outcomes may have occurred in response to the increased external loads associated with the 0.50-m height.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Ram Haddas, PhD, MBA

27K Followers | Disability & Functional Diagnosis | TEDx | 20 Under 40 | Spine | Keynote Speaker | Krav Maga | Recreational Chef
举报内容
Neural pattern training has been used synonymously with motor learning, which is a form of procedural muscle memory that involves consolidating a specific motor task into memory through repetition. When a movement is repeated over time, a long-term muscle memory is created for that task, eventually allowing it to be performed without conscious effort. Therefore, strengthening the core muscle activation along with the use of an abdominal bracing maneuver is recommended during dynamic stressful liftings. Clinicians can use this information when designing neuromuscular control training programs for people who have rLBP to improve lower extremity and spine control and spine stability, thus potentially decreasing injury risk.

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How can you align your spine for better functional training?

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2

3

4

5

6

1 The functional anatomy of your spine

2 The natural curves of your spine

3 The neutral spine position

4 How to align your spine for different functional movements

5 The benefits of aligning your spine for functional training

6 Here’s what else to consider

Functional Training

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How can you align your spine for better functional training?

1

2

3

4

5

6

1 The functional anatomy of your spine

2 The natural curves of your spine

3 The neutral spine position

4 How to align your spine for different functional movements

5 The benefits of aligning your spine for functional training

6 Here’s what else to consider

Functional Training

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