THE IMPORTANCE OF ALIGNMENT AND PERFORMANCE
Joint and muscle dysfunction can increase the risk of pain and injury if alignment is off
Remember when you were growing up being constantly reminded to “stand up straight.” Well, there is something to be said about the importance of good posture. It is important for long-term movement efficiency. The body works best when it is in a certain alignment in relationship to gravity and the forces placed on it.
Whether you are involved in aerobics, running, cycling, lifting, yoga or sports, there is an ideal alignment that will enhance performance and decrease the risk of wear and tear on the body. These ideal positions help the muscles and joints produce and reduce force through the body in the best possible manner. Ignoring good technique and proper alignment will cost you in the long run.
Begin by recognizing your posture. At the deepest level the bony structure, the skeleton, creates the framework for ideal alignment of the bones and joints. This architecture allows us to move and resist forces such as gravity. Surrounding the skeleton are muscles and connective tissue which give the body stability, mobility and the ability to produce power. It also holds us in place when necessary or allows us to move with great capacity.
During exercise, the joints move based on the recruitment of the muscles surrounding them. This happens through a complex relationship of the nervous system that is both automatic and conscious, referred to as the neuromuscular system. This system memorizes movement patterns through repetition. This is how we gain the skills to walk, dance, run and play sports. Therefore, we form movement habits that may or may not be ideal.
Finding the best alignment in movement is a relationship between the skeletal system, muscular and connective tissue and the nervous system. When alignment is off, joint and muscle dysfunction can elevate the risk of pain and injury. This occurs due to strain on the joints, surrounding muscles and connective tissue.
While standing and having your posture assessed is a good starting place to identify misalignments in the body, it is valuable to assess alignment in movement. A squat with the arms overhead will quickly highlight muscle imbalance, habits and alignment deviation. It is important to have a trained eye look at your movement technique to identify what is happening. For example, the heels may lift off the floor as you squat. This may mean that the calve muscles are tight, but it may also be the weight of the body isn’t centred or it may be that the pelvis isn’t moving well due to weakness or tightness. Or any number of things that may affect good alignment during this movement.
Imbalances or dysfunction can be identified using movement assessments like Functional Movement Screening (FMS) and other techniques. During movement, the joints of the body will move based on learned movement patterns and will work around muscle and joint tightness and weakness. Consult a health-care professional, personal trainer, Pilates teacher or experienced coach to perform a muscle balance test to identify imbalances; strengthen weakened muscles and lengthen tight ones to improve alignment and optimal performance.
A good place to start working on your alignment is to identify neutral alignment of the spine and pelvis known as lumbo-pelvic alignment. The structure of the hips, pelvis and lumbar spine endure substantial stress from movements such as running, jumping, squatting and lunging. While these exercises are essential to develop strength, fitness and functional capacity, they can cause strain to the low back and hip. The pelvis should naturally move in relationship to the spine and legs in activities depending on the movement required. For example, the pelvis should rotate over the femur bone in a forward bend or performing a deadlift. If the muscles surrounding the hip are tight, then the pelvis cannot move in its ideal range causing strain to the joints above — the lumbar spine, or below — the knee. In this case, working on the mobility of the pelvis is important to gain alignment.
However, it isn’t always that easy, as the limitation may be a lack of strength of the core or hip musculature. Finally, it may be faulty movement pattern due to repeatedly doing the exercise with poor alignment and the neuromuscular system has been hardwired to remember.
Proper alignment helps the major systems of your body work better. When posture and alignment is not ideal, the body’s internal system may not be able to function optimally. For example, if you sit in a rounded forward posture, the lungs are compressed. Trying to take a deep breath in this posture is almost impossible. This is true for the cardiovascular system, digestive system, immune system and more.
Taking the time to work on good alignment and deal with faulty movement patterns is time well spent. Often exercises and training specific to good alignment and effective movement patterns are skipped by exercise enthusiasts who only focus on gaining muscle and burning calories. Ask any elite athlete how much time they spend on the smallest detail to get the greatest outcome. When movement execution is well aligned, the potential for fitness and performance gains is high and risk is lowered.