Proper Exercise Form for Better Results: Key Tips and Techniques

Hip Flexor and Calf Stretch

A standing hip flexor stretch and standing calf stretch look fairly similar.  However, small changes in technique can shift the emphasis of the stretch.

Hip Flexor Stretch

Let's start with the hip flexor stretch.

To perform this stretch in a standing position, stagger your feet with the hip you want to stretch in back.

Roll your pelvis under, flatten your back, and then push your hips forward.

You should feel a stretch in the front of your hip.

Interestingly, this stretch can sometimes resemble a calf stretch.

Many people report feeling the stretch in their calves instead of their hips.

This happens when calf tightness limits forward movement before your hip flexor can be properly stretched.

To target your hip flexor more effectively, simply lift your heel, allowing the calf to relax while focusing on the hip flexor stretch.

Calf Stretch

The key to an effective calf stretch is keeping your heel on the floor.

Many people mistakenly turn their toes outward, allowing their foot to pronate or flatten.

This defeats the purpose of the stretch as it's intent is to prevent you from overpronating.

Instead, keep your toes pointed forward, scoop the ground with your toes, and step forward while maintaining heel contact with the floor.

Although this position may result in a reduced range of motion, it leads to a more effective stretch.

If your goal is to stretch both your calves and hip flexors at once, maintain heel contact with the floor and roll your pelvis forward, engaging both muscle groups simultaneously.

Squat Technique

Squats are one of the best functional exercises, but how you perform them can change which muscles are emphasized.

If your weight is more forward on your toes, you'll engage your quadriceps more.

However, if you sit back, shift your weight to your heels, and stick out your bottom slightly, you'll activate your glutes more.

Neither approach is wrong.

However, if you have knee pain, squatting with your weight on your forefoot may be more uncomfortable. That's because this method increases the pressure between the kneecap and thigh bone.

Sitting back may be easier on your knees and lower back. Adjust the technique based on your comfort level and goals.

Chest Stretch

The chest stretch, also known as the doorway or corner stretch, is a common exercise to stretch the pectoral muscles.

When doing this stretch, many people lean too far into the doorway, pushing their shoulder blades forward.

This can pinch the rotator cuff and worsen shoulder pain.

Instead, keep your shoulder blades pulled back and only lean in slightly. This will allow for a better stretch in the pectoralis minor without causing shoulder irritation. Avoid arching your lower back by staggering your feet to keep the spine in a neutral position.

Push-Up Technique

Push-ups are a compound exercise that works the chest, shoulders, and triceps, but technique is crucial for maximizing effectiveness.

A wider grip targets the chest muscles more, while a closer grip emphasizes the triceps.

For those with shoulder pain, keeping the elbows closer to the body in a narrower push-up position can reduce rotator cuff irritation by promoting external shoulder rotation.

In a typical push-up, aim for a 45-degree elbow angle relative to your body to balance chest and triceps activation.

Adjust your hand width based on the muscle group you want to focus on.

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