No matter what type of physical activity you are performing these two critical choices will have several positive benefits for your PHYSICAL Health. One, always perform a warm up for your body, anything from a fast pace walk with arms swinging for 10 min. to many other simple dynamic movements. No matter if you are helping a friend move furniture or going to play a game of pick up basketball, a warm up serves three main purposes, but actually has many more benefits as well.
1. An increase in the temperature of the muscles takes place by having more blood pump to them.
2. The movement of the joints will increase the synovial fluid there (more lub!!).
3. Heart Rate Increases at a moderate progression.
You wouldn't launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn't jump right into deadlifts the instant you hit the weight room. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action.
The mistake: skipping your warm-up will over time led to injury and then you just benched yourself....
The other critical choice is having proper form with any type of movement. Experts agree that proper form is the single most important factor in injury prevention, yet many active people don't give it a lot of thought —especially when they're in a rush. For women, thanks to their naturally wider hips, are more at risk for form-related injuries than men are: One study found that women had nearly twice as many leg and foot injuries as guys did.
The fix: Before you begin any exercise, think about posture through your joints, says trainer Brian Lucchesi, owner of Fitness 4 Life in Rochester, NY: Stand straight (head over shoulders; shoulders over hips; hips over feet), eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward), abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis), and knees over your second toe.
Developing consciousness of your body’s position just throughout the day; like when riding in the car, or how we sit when we eat, and where we spend the most amount of time. Incorporating your mental awareness on your posture and body alignment will encourage a nuero-muscular reaction. The mind trains the body to be in a specific position. This is more commonly associated with athletes in sports, like a basketball player shooting a free throw. Training the muscles with body alignment and feeling.
Now the only choice is how do you decide to move your body & in the most effective way, with proper body alignment....well I have a special back ground in kinesiology and bio-mechanics so just ask if you are not sure how something should look or feel....
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