As the musculoskeletal demands on Americans daily life has shifted, we need a corresponding shift in our evaluation of our exercise programing. It starts with recognizing the need to actively address the postural breakdown that we see wide spread across our nation. With some simple logic and re-evaluation, most Americans can make some simple adjustment to their exercise program and see significant benefits. In time more of the fitness industry will be on board with the new needs of our nation.

1. Intelligent Exercise
Selection
For posture and health
By Angelo Poli SPN, CFT, SET

2. Why is alignment so
important?

3. History has recorded through
art what the human form is
supposed to look like.
Note the upright head and
shoulders, squared hips, and
forward pointing knees.

4. Throughout history this has
been the the basic structure of
healthy people.
Today our bodies have
adapted to modern lifestyle in
harmful ways.

5. As technology has
improved, there is less and
less reason for us to leave the
seated or slumped position.

6. The area of greatest concern is
amongst our youth.

7. Here is a photo of school kids
in the 1940’s
Note the forward facing knees and squared shoulders

8. Here is a modern day photo of
a class field trip.
Excessive external rotation at the knee’s and rounded shoulders can
be noted in nearly all.

9. How does this relate to our
exercise selection.
Exercise whether for wellness or athletics has historically
been based on the premise that we need to condition our
bodies evenly. As of about 25 years ago this logic has
become increasingly flawed.
People no longer gain the same benefits from a “balanced”
conditioning program as they once did. This is due to the fact
that we are no longer a society of structurally balanced
people.

10. The #1 priority of exercise has changed.
Strengthening our muscles has become
the 2nd priority.
The #1 goal of our initial conditioning
efforts must be to strengthen “certain”
muscles and “stretch” others to counteract
the effects of the technology age on our
bodies.

11. Whether you’re managing chronic pain or you’re a mega
star athlete who needs to perform in front of millions, your
priority remains the same. Restore alignment to
whatever your anatomical limits allow.
Doing this first will insure that your conditioning improves
function and does not hinder it.
.
If you have anatomical limitations and your doctor has
recommended strengthening exercises as a safe modality
for you, then exercising for improved posture becomes
even more important.

12. Here’s a young lady with scoliosis
Note in her before photo the forward rounding of her shoulders and internal
rotation at the hands.
While her alignment is not perfect a shift in her exercise selection resulted
in a measurable improvement in her alignment. She had recently given up
swimming as a result of pain. She now swims regularly.

13. This young performer was able to restore good
alignment despite his scoliosis.
Note the position of his shoulders & hands

14. For this hard working lawyer the combination of weight
loss and proper exercise selection resulted in good
alignment.
Note the position of his hands and feet

15. For this business man, turning 50 meant getting
in the best shape of his life
Note the position of his arms and legs

16. This All State track and volley ball star improved
both her body composition and muscle balance.
Note the position of her shoulders and arms

17. How do we maximize the benefits of
exercise if we have postural
deviations or chronic pain?
There are 4 keys to intelligent exercise
selection:

18. #1
Recognize the value of proper evaluation. Entering a pre-
determined exercise program prior to thorough evaluation of
your musculoskeletal needs is unlikely to manage all your
needs.
Remember, a gradual shift is taking place in the fitness
industry. As of yet the majority of conditioning programs even
at the top professional levels are not taking into account our
nations newly acquired muscle imbalances.
This means you must take responsibility for asking your
fitness professional to check your hip, shoulder, knee, and
ankle alignment prior to designing your exercise program.
Doing so will keep everyone on the same page with your
goals.

19. #2
Train for Function First - Primarily select exercises that will
contribute to neutral alignment and not add to muscle
imbalances.
Most Americans walk with their head and shoulders sagging
forward with arms rotated in.
Determining what muscles are responsible for retracting our
shoulders doesn’t require advanced knowledge of anatomy.
Simply roll your shoulders forward. Ask yourself what muscles
you feel actively holding your shoulders forward. Next draw your
shoulders back and externally rotate your arms. Ask yourself
what muscles you feel primarily engaging to bring your
shoulders back. Emphasize training that draws your shoulders
back and avoid excessive training that draws your shoulders
forward. A postural specialist can teach you how to do this.

20. #2 continued
Look down at your knees throughout the day. Are your
knees and feet pointing forward. Most Americans are
rotated out.
Not everyone is the same though so make sure to
carefully check. If you’re rotated out it’s a good bet you
have tight hip flexors from sitting. Emphasize exercises
that lengthen and stretch your hip flexors rather then
shortening and tightening them. A postural specialist can
teach you how to do this.

21. #3
Train “Sport or Goal” specific. Each exercise should be
evaluated based on its contribution to overall improved
alignment. Once a reasonable musculoskeletal balance
has been achieved exercises may be selected based on
how they translate into improved activities of daily life.
Athletes need to see a good translation of their
conditioning activities into on field activities. Likewise we
all should see a tangible correlation between our
conditioning efforts and improved activities of daily life.
So often I see folks doing exercise programs that have
little to do with their individual goals and needs.

22. #4
Train for enjoyment . As long as your exercise is not
undermining your efforts to maintain good
alignment, enjoy your exercise. If you find your workouts
enjoyable you’ll be more inclined to make it a continual
part of your life.

23. Conclusion
As the musculoskeletal demands on Americans daily life
has shifted, we need a corresponding shift in our
evaluation of our exercise programing.
It starts with recognizing the need to actively address the
postural breakdown that we see wide spread across our
nation.
With some simple logic and re-evaluation, most
Americans can make some simple adjustment to their
exercise program and see significant benefits.
In time more of the fitness industry will be on board with
the new needs of our nation.