Please ensure Javascript is enabled for purposes of website accessibility

Our Beginner’s Guide to Proper Body Alignment

Written by Chris Corrales

November 13, 2022

When it comes to working out, there are a lot of things to keep in mind. From making sure you’re hydrated to eating the right foods to giving your body time to rest, there’s a lot that goes into having a successful workout routine. One of the most important things to keep in mind, however, is proper body alignment.

Body alignment may not seem like a big deal, but it can make a huge difference in your workout. Proper body alignment helps you avoid injury, provides stability and balance, and helps you get the most out of your movements. In short, it’s essential for anyone looking to have a safe and effective workout.

Not sure where to start when it comes to proper body alignment? Don’t worry, we’ve got you covered. Read on for our beginner’s guide to proper body alignment.

Head and Neck

Let’s start with the head and neck. When aligning your head and neck, imagine that there is a string attached to the top of your head that is pulling you up tall. You want to avoid hunching your shoulders or letting your chin drop down towards your chest. Instead, keep your shoulders down and back and your chin parallel to the ground. It may help to imagine that you are balancing a book on top of your head.


Next up is the torso. For proper torso alignment, start by standing up straight with your feet hip-width apart. Then, engage your core muscles by pulling your belly button in towards your spine. Imagine that someone is about to punch you in the stomach—you want to be tight enough that they wouldn’t be able to hurt you, but not so tight that you can’t breathe. Once you’ve engaged your core, tuck your pelvis under so that your lower back is flat against the wall behind you. Finally, bring your shoulder blades together and down so that they’re resting evenly on either side of your spine.

Arms and Legs

When aligning your arms and legs, the main thing to focus on is keeping them in line with the rest of your body. Start by keeping your feet hip-width apart and pointing them forwards. Then, engage your core muscles as we talked about before with the torso section. Once you’ve done that, raise your arms so they’re parallel to the ground—imagine that there’s a wall in front of you that you don’t want to hit. Finally, ensure that both sides of your body are symmetrical—you don’t want one arm higher than the other or one leg further forward than the other. 

Putting It All Together

Now that we’ve gone over each body part, it’s time to put it all together. When you’re first starting, it may be helpful to stand in front of a mirror so you can check your alignment. Once you get the hang of it, however, you should be able to do it without a mirror.

Remember to start with your feet hip-width apart and pointing forwards. Then, engage your core muscles by pulling your belly button in towards your spine and tucking your pelvis under. Next, bring your shoulder blades together and down so they’re resting evenly on either side of your spine. Finally, raise your arms so they’re parallel to the ground.

Once you’ve got the hang of proper body alignment, you’ll be well on your way to a successful workout routine. Keep these tips in mind next time you’re at the gym or working out at home, and you’ll be sure to see results in no time.

Proper body alignment may seem like a small thing, but it can make a big difference in both how effective your workout is and how safe you are while working out. By following the tips outlined above, you’ll be well on your way to properly aligning your body and reaping all the benefits that come along with it.

Are You an Athlete Experiencing Pain But Don’t Know Where to Turn for Help?

Beyond Ergonomics gives athletes and desk professionals answers to their pain problems. Body imbalances, repetitive use, and lack of movement are the cause of many injuries and pain. Beyond Ergonomics helps you discover your imbalances and create change. MedicinEvolution’s purpose is to reduce pain and other symptoms that you haven’t had luck with. MedicinEvolution Bodywork Beyond Massage is the solution for many problems plaguing your body.  Make your appointment today!

You May Also Like…

3-Dimensional Deep Tissue Massage

3-Dimensional Deep Tissue Massage

Pain and functional imbalances are often results of deeper problems. Most therapists aren't operating from this place,...


Submit a Comment

Your email address will not be published. Required fields are marked *