I almost always assess people with injuries by looking at their squat posture. This universal movement provides a lot of information about how people move their spine in relation to the arms and legs.
I want to know what the spine is doing when the legs and arms are moving.
In today’s video I change my arm position four times. I often have people hold a 10# weight in the first position as this helps me see what their ideal spine posture looks like during the squatting motion.
As the arms move back towards the body in the next three positions I am looking at how their trunk position changes. Ideally it does not really change or is pretty close to the first test position.
You can try this yourself. All you need is a camera and a vertical line to assess changes in trunk position during each test position. You can put a vertical strip of blue painters tape on a wall to serve as a vertical guide.
The counter balance weight is a good way to start learning what your trunk should feel like. I also use resistance bands to help build this better spine posture. I will discuss this further in a future post.
Getting your squat spine posture correct is a great way to start moving better. Once you begin to feel the ideal muscle activation as you squat with spine control, you can then take this new skill into other training postures (biking, rowing, running, etc.).
This column-core process preserves the spine and makes the arms and legs do all the moving work.