For modern people's life, sedentary makes many people's backs have certain strain. After contact with fitness, you will point out that the movements are not standard because of various back problems. The most common words are undoubtedly telling you to keep your back straight and not to bow your back and hold your chest out. Because these movements are not necessary in our daily life, but there are so many requirements and points to pay attention to when we go to the gym, it is inevitable that mistakes will occur and some points will be overlooked from the beginning. So why do you have to keep your back straight for fitness?

In fact, it is to teach you to stand up straight and don't bow your back. In fact, it is to keep your spine neutral, not simply to keep you straight. Then the question comes again. What is the neutral position of the spine? First, let's look at the spine. Our spine naturally bends when it is upright, and the spine in this state is what we call spinal neutrality. In other words, we do exercises in fitness to keep our spine in this state.

We can also see that the spine will cause many related diseases, which makes our task of protecting the spine particularly important, and maintaining the neutrality of the spine in sports is to protect the spine. Our spine is very flexible and can bend and extend to all defense lines, but it also makes it very fragile and easy to be injured, and the consequences of spinal injury are very serious. Therefore, it is necessary to maintain the neutral position of the spine during exercise and to avoid spinal injury caused by stress when the spine is bent.

However, in our daily life, the requirements for the neutrality of the spine are very low. For example, the most common sitting posture is when playing mobile phone or computer, the head unconsciously moves forward or close to the screen, which bends the cervical vertebra and drives the whole spine to bend. It also includes the chest and shoulders. This also makes it difficult to change these habits, often making mistakes in the process of fitness, and it is these bad habits that make modern people's spinal diseases high. And staying in this state for a long time is more likely to hurt our spine than the wrong posture of fitness.

So how can we better feel that our spine is in a neutral position and exercise the spine in a neutral position? One method recommended here is hip hinge, which is a very basic action. You will make this action unconsciously when you are holding a heavy object or preparing to jump with your feet, but your action at that time is not necessarily standard, after all, it is only a moment. Our training should slow down this process, achieve the purpose of exercise, and feel the neutral position of the spine and keep it.

For hip joints, there are many kinds of postures, and the most basic one is the training without load and assistance, that is, unarmed training. We can find a wall and stand with our back to it, about a foot away from it. Then put your hand on the dividing line between the abdomen and the leg in a hand knife posture, and then we slowly lean forward but keep the gravity of the spine. You will find that your hand is sandwiched between your lower abdomen and your upper thigh, and your ass will stop getting up when it hits the wall to a certain extent.

Keeping your spine neutral during this period can also help you keep your spine neutral when squatting. Of course, there is also a hip joint that exercises squats. What you need to do is put your hands in the original position, but naturally squat down to the deepest place and get up. This purpose is mainly to improve the posture and deep movements when squatting.

In addition, you can also choose hip joints with certain difficulties, such as the assistance of elastic bands and wooden sticks. Elastic belt mainly uses hip joints to increase the difficulty of getting up, while wooden sticks are used to improve your spine and achieve better spinal neutrality. Of course, after these two movements, we can hold the dumbbell on our chest to achieve the purpose of weight training.

The neutral position of the spine is still widely used in life. For example, when squatting to carry heavy objects, both squatting and hard pulling in strength training should maintain the neutral position of the spine. If you don't keep the spine neutral, sitting for a long time will make the lower back muscles in a state of tension for a long time, which will strain the lumbar muscles for a long time and may also damage the spine when lifting heavy objects. In daily life, we should try our best to achieve the neutral position of the spine, so as to better protect the spine, and the neutral position of the spine can alleviate certain low back pain, which is also the reason why many people unconsciously stretch or hold out their chests after working for a long time.