Posture Matters

Posture Matters

Posture matters. Improving your posture allows you to move bigger weights, improve performance and stay injury free. Do you train with a purpose? Do you know why you squat for example? You most likely squat with the purpose of getting a bigger squat, bigger legs, a bigger booty. You include the squat in the program for a reason. The same should hold true for your ENTIRE training program. Every mobility exercise, soft tissue technique, foam rolling, stretch should be included with a SPECIFIC goal in mind.

Hamstring stretch and Glute stretch

In my latest post I spoke about the importance of understanding the cause of your dysfunction in order to manage the symptoms appropriately. What happens in your pelvis affects what goes on in the rest of the body.

Having a posterior pelvic tilt means your hamstrings are short and stiff, which in-turn decreases your lumbar curvature, leaving you at an increased risk for herniations. The upper back will then compensate with an exaggerated upper back rounding and a forward neck, which puts you at risk for upper extremity and shoulder issues. Keeping your hips and spine aligned means less injuries, better health, optimal muscle recruitment, and better performance.


If you are a student, or work a desk job you most likely sit with slumped shoulders, round upper back and a neck that sticks out. Your upper body is a slave to the lower body. Fix the lower body and the upper body will improve. I hope you get it.

When we sit in a posterior pelvic tilt, we run into a lot of issues. 1) flattening of the lumbar spine, which leads to an increased propensity of moving into lumbar flexion. We’ve covered this point before, the lumbar spine doesn’t like to go into flexion, especially under load. 2) it leads to having a slouched upper back and a “head forward” posture, a position which puts your rotator cuff at higher risk for injury, and contributes to neck pain.

10931345_828448477193199_7080016482411996429_nStop stretching without a purpose. Be mindful about the way you move, sit, stand and incorporate the stretches and exercises that YOU need. By now you should already be wondering
what to do to correct your posterior pelvic tilt, if you have one. Focus on STRENGTHENING your spinal erectors, quads, hip flexors, and TFL, and STRETCHING your hamstrings and glutes.
–>Add these Banded Glute Bridge to strengthen you glutes, hamstrings and TFL


Stefi Cohen, SPT

Recording yourself while you lift: more than just vanity?

Recording yourself while you lift: more than just vanity?

In sports the effect of observation and visual imagery (mental practice) is well studied. Studies show that athletes who mentally train their specific task, improves their skillfulness, to similar levels to those physically practice it. Motor imagery and observation are both driven by the same basic mechanism.

Motor imagery is a tool in which a person imagines that he/she is performing the movement without even moving a finger . I can imagine I’m walking in the beach, while I sit in my 4-hour long lecture. I can imagine scenes or objects that are not really there. I can mentally perform actions I couldn’t do in reality.  The areas in your brain that control skillful movement are activated internally, the same way they would if you physically performed a movement. The same thing happens when you observe someone else or a video of someone else perform a task.

In conclusion, recording yourself while you lift is a very useful tool to improve your snatch, clean and jerk, squat or any other movement pattern you wish to work on. Not only would it allow you recognize pieces of it that can be improved on, but it will help you engrain that movement pattern. For beginner lifters, watching videos of talented lifters, or even watching attentively at your most advanced teammates technique can significantly aid in your development and maturation as an athlete.

Stefanie .C, SPT