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On July 31st we held a 50 minute Posture and Alignment Workshop for ALL our IBX-ers. Our Members, Punch card holders and regular ClassPass folks were welcome as long as they have attend 5 our more classes at IBX Fitness. In this workshop we first went through a lecture of the difference between posture and alignment, how to find our posture in seated and standing. Then we went into how to find our alignment while in dynamic movement by doing a shortened body weight version of our 3 part class. We finished with reminders and body check-ins to see how we could moving forward apply this knowledge not only to our workouts but our everyday life.
If you continue reading below you will see some of the notes that were given during the Workshop.
Lecture Questions:
What is Posture?
The position or bearing of the body whether characteristic or assumed for a special purpose.
Statically: Sitting or Standing
What is Alignment?
The act of aligning; the proper positioning or state of adjustment of parts (as of a mechanical or electronic device) in relation to each other.
Dynamic Movement - A Body in Motion
Reminders:
1.) We are human first.
2.) We are not finding a neutral we can stay in at all times.
3.) The idea is that we know where our neutral is and then we use it as a tool for life and our workouts.
4.) It teaches us how to customize the workouts for ourselves.
5.) No human is perfectly symmetrical
Bodily Check-in:
Finding your posture - Seated and Standing .
Finding your alignment - Through a body weight version of our class.
Neck
Shoulders
Ribs
Spine
Pelvis
Knees
Ankles
Feet
Recruiting your Core Muscles for Posture & Alignment
Checking in that your Diaphragm is stacked over Pelvic Floor as your Transverse Abdominis is pulled in and up while your Multifidus zips up your spine.
- Diaphragm
- Pelvic Floor
- Transverse Abdominis
- Multifidus
Factors affecting Posture & Alignment
- Structure of your bones
- Handedness, Right, Left or Both
- Environment - Is it hot or cold?
- Repetitive Motions - Movement you constantly do at work
- Psychological - Are your shy? Are your shoulder rolling forward?
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We are always excited to be in class, guiding our IBX-ers into the most neutral form for their own bodies. Each individual is unique and Posture & Alignment will vary between each of us. That's why we find it important to keep our class sizes only 14 people. So that we are able to work with each person 1:1 as well as within the entire group setting during each class.
If these workshop notes seem interesting to you, come try out a class with us at IBX Fitness. Your first 3 classes are only $1!
