Patient resources
Exercise strategies: posture, positioning, mechanics & load management.
Every exercise is a chance to practice how you organize your body — your posture, your positioning, the mechanics of the movement, and how resistance and load move through it.
These elements — posture, positioning, mechanics, and resistance & load management (PPMR) — work together, and refining one tends to refine the others. The example below shows how these principles come together in a single exercise.
Application
Side plank example.
A side plank is a great way to apply these ideas while working on stability and strength.
1. Set your foundation
Lie on your side, with your elbow directly under your shoulder and your legs stacked.
2. Create length
Inhale deeply, imagining the spine extending from the crown of your head to your heels.
3. Engage your core
On the exhale, draw the belly button inward and stabilize through the deep core.
4. Lift into the plank
Press into your forearm and the edge of your bottom foot, lifting your hips away from the floor.
5. Engage the hips
Extend the hips slightly forward by activating the glutes, creating a line of tension along the posterior chain for stability and alignment.
6. Align the body
Reach the top arm upward or over your head, ensuring that your body forms a straight line from head to heels.
7. Breathe steadily
Exhale to maintain core engagement and alignment, and inhale to sustain length and stability.
Bringing it together
Integrated, powerful movement.
By focusing on hip extension and aligning the myofascial lines, you create a movement that feels integrated and powerful. This refinement supports not only the posture itself but also the connections throughout your entire body.
Want to work on this together?
I’m here to help.
If you have questions about how these principles apply to you, or want guidance putting them into practice, reach out any time.