Proper Alignment & Stabilization

Proper body positioning is set up to oppose the resistance; proper spinal alignment is essential; and stabilization means starting and ending the movement in the same position. Specific applications throughout the material:

• Leg extension: align the patella with the cam's axis of rotation; slightly inward-rotate the quads so extension is vertical.
• Prone leg curl: align the axis of rotation (the knee shouldn't be on the pad) and stabilize by tightening the abs.
• Arms training: be aware of proper alignment and stabilization.
• Lat training: align and then stabilize the spine (e.g., stabilize the spine using hip rotation); for one-arm rows, ensure the trunk is square before movement begins.

Ensuring proper placement of the axis of rotation is part of the ROM step of safe exercise evaluation.

• Body positioning is set up to oppose the resistance.
• Align the joint's axis of rotation with the machine's cam/axis.
• Stabilization: start and end the movement in the same position.
• Proper spinal alignment is essential.

• evaluation-5-steps — body-positioning and ROM steps.
• spine-positioning — spinal alignment "S" not "C".
• leg-extension-knee-safety — patella/cam axis alignment.
• two-joint-muscle — stabilize one joint of a 2-joint muscle.
• knee-squat-safety — alignment in the squat.