US20160310790A1

US20160310790A1 - Method for Muscle and Body Alignment and Strength Training

Info

Publication number: US20160310790A1
Application number: US14/697,112
Authority: US
Inventors: Dominic Novak
Original assignee: Individual
Current assignee: Individual
Priority date: 2015-04-27
Filing date: 2015-04-27
Publication date: 2016-10-27

Abstract

A system and method for evaluating an individual's posture relative to an objective measurement surface to determine the location of any misalignments of the body, the method including an alignment process to allow muscles that are misaligned to release, for proper positioning of the body and muscles, and a system for aiding the individual to achieve proper alignment. The method further includes a training process to reinforce proper alignment.

Description

FIELD OF THE INVENTION

The invention relates to a system and method for alignment of the body, and more particularly, to a system and method for evaluating proper posture and a method of aligning the body to maximize space and flexibility, establish the correct form for strength training, maintain daily functionality, and enhance performance in running and sport-specific activities.

BACKGROUND OF THE INVENTION

Fitness and exercise have become an important part of many individuals' weekly routines. With the population becoming increasingly health conscience, many individuals are turning toward “intensive” training regimens. Other individuals continue to perform more traditional cardio training regimens, while still others engage in more traditional strength training programs.
Traditionally, posture has been touted as an important factor in how a person presents and is socially received by others. As such, many associate posture as important (or not) as a social statement. However, in examining the body's response to stress (mechanical stress experienced during exercise training), it has been determined that posture can dramatically affect the results an individual sees from their training program either positively or negatively.
A fundamental feature of all training programs is to apply stress to the body. For example, whether a person is engaged in a cardo type of training program that elevates an individual's heart rate for a period of time, or is focused on a strength training program that puts mechanical stress on the person's muscle tissues or an “intense” training program that involves both cardio and strength training, the position of the body and body parts will have an effect on how the body receives and is able to cope with the applied stress.
The body is composed of multiple moving parts that interconnect with each other and therefore affect one another. The body's skeleton is overlaid with muscle tissue that connect or anchor to the skeleton via ligaments and tissue. Misalignment of the underlying skeleton will cause the muscle attached thereto, to be moved to a position that may not be optimal for the effective mechanical use of the muscle. As such, a person may engage in an exercise routine on a regular basis, but because of poor posture, the individual does not get the most benefit from the routine. In fact, it has been observed that in some instances, damage to the body along with the associated pain and discomfort can occur when a person engages in an exercise routine with poor posture or body alignment.

SUMMARY OF THE INVENTION

What is needed then is a method for measuring or determining a person's current posture or body alignment and for correcting misalignment in connection with an exercise regimen.
It is further desired to provide a system and method for identifying and correcting body misalignment and for reinforcing the correction.
It is still further desired to provide a system and method for increasing the efficiency of a strength training regimen and for increasing the output strength an individual involved in a strength training regimen.
These and other objects are achieved in one embodiment of the invention, by a method where an individual's posture is measured against an objective standard, and once any misalignments are identified, the misalignments are corrected in a stepwise fashion. Once the misalignments are corrected, the corrections are reinforced through an exercise regimen that works to “lock in” the corrections.
The method may be broken down into five basic step: 1) Evaluation—where the individual's postures is measured against a standard, such as, an objectively flat surface; 2) Align—where misalignments identified by the objective standard are corrected in a stepwise fashion; 3) Balance—where an individual learns stability so that the muscles learn to work cohesively; 4) Strengthen—where the individual is working to lengthen the muscles and increase muscle strength; and 5) Functionality—where all of the forgoing steps are put into practice with respect to movement patterns, running and conditioning.
These 5 steps function to change the physiology body by changing tight muscles to pliable muscles, then to flexible muscles, then to aligned muscles, then to strong muscles, then to lengthened muscles, and finally achieving functional muscles.
Evaluation
The Evaluation phase consists of determining a person's posture in a standing position, in particular, looking at the human body and measuring it against a straight object to see how the individual's posture holds up. The trainer will have the individual place their back to a substantially flat measurement device, which may comprise, for example, a wall so that an evaluation may be made of the person's posture relative to the wall. An individual with proper posture should be able to stand relatively flat against the wall.
The evaluation begins by the individual placing their body, back against the wall (this position will be called the wall position), against a wall with hips, knees, ankles and feet lined up, and feet pointed straight ahead. The head should be straight, shoulders should be squared and back should be firmly planted against the wall. Arms should be straight slightly away from the legs with hands opened. The only areas that should not touch the wall are: the head, the neck and the base of neck, the base of spine, the hamstrings and the calves. Alignment is reached when a straight line can be drawn from the person's head, back and heel. This can be carried to a sitting position as well. A straight line from the head to the back to the glutes is formed vertically. A horizontal line from the glutes, hips to knees and a vertical line from the knees to heels. This program will always keep the spine straight.
In this period of evaluation the trainer looking for: Is the head in the center of the shoulders? Are the shoulders equally lined up so a line can be drawn straight across to connect them? Are the shoulders low so that a neck line is visible? Are the arms of equal distance away from each other? Is the back from the top to the bottom, excluding the base of the neck and base of the spine, maintained against the wall? Are the hips even? Are the legs straight with “soft” knees? Are the feet firmly planted into the ground? Are the feet straight ahead?
This stage is critical in determining areas of weakness in the body. A principle of the method is the body is either staying actively lifted starting from the connection of the feet being firmly planted into the ground on through the elevation of the hips or the body is sinking down with no firm connection of the feet and the hips then become shortened and tight.
The abdominals are either firmly pulled in or loosely distended out; the shoulders are either dropped even and loose or elevated short and tight; the neck is long or short; the head is either straight in the middle of your shoulders or forward in the beginning of the shoulders; the arms are either the same length or one is higher than the other; the hips are either even or one is higher than the other; the legs are straight and even or bent; the knees are either soft or locked; the feet are either straight or turned out or in.
This evaluation determines areas of tight, weak and shortened muscles. Once the individuals physical situation is known, the individual can move to the second phase, which involves aligning these areas so the body can begin functioning properly by increasing flexibility, strength, functionality and performance.
Align
This phase begins by first understanding which areas of the body are misaligned. Once this is known then the next phase to properly concentrate on can be chosen to focus on. The wall position allows the trainer to see what is happening in the body and where the body is misaligned and/or weak.
The below indicators tell the trainer what is going on with the body and how they can take that information and prepare a program of progression to help create pliable, flexible, aligned muscles that are ready to be strengthened and lengthened.
Areas of Concern:
If the feet are turned out it indicates weak gluteus maximus muscles and misaligned hip flexors. If the feet are turned in it indicates weak inner thigh muscles and misaligned hip flexors.
If the legs can't straighten it indicates weak hamstrings and tight hip flexors. If the legs are locked it indicates weak quadriceps.
If one hip is higher than the other it indicates one foot is not connected to the ground and/or one leg is weaker than the other and a tight lower back.
If the lower back does not touch the wall it indicates tight and short hip flexors and/or weak lower abdominal muscles and a weak lower back.
If the mid-back does not touch the wall it indicates a misaligned abdominal region and weak mid back muscles.
If the upper back does not touch the wall it indicates misaligned shoulders and/or head.
If head is tilted forward it indicates misaligned trapezius muscles.
If shoulders are rounded and back of shoulder is not touching the wall it indicates weak rear deltoid muscles and upper back muscles.
If one arm is higher than the other it indicates tight and misaligned latissimus dorsi and back muscles.
The first step in aligning the body is to apply traction to the body from the wall position. This is accomplished by having the individual push their feet firmly into the ground; picking up their quads and hip flexors but leaving their knees behind; extending their upper body as tall as possible for about thirty seconds and then dropping the shoulders and arms as low as possible. The traction occurs when the feet are pushing into the ground, the legs and hips are lifting as high as possible and the shoulders and arms are lowering. This traction creates tension which serves to loosen the muscles so they can be positioned more closely to being correctly aligned. This helps to increase flexibility, thus allowing the muscles to become more pliable and moveable. More pliable muscles involved when strength training result in increased strength and a lower chance of injury. This form of traction should be performed 2-3 times for thirty to sixty seconds.
The next form of alignment is to start from the wall position pushing feet down into the ground; lifting the legs and hips high keeping soft knees and this time begin pulling the abdominals in so that the back muscles begin touching the wall; the upper body should be still for this exercise. This should be performed 2-3 times for thirty to sixty seconds.
The last form of alignment is to combine all of these together. The feet are firmly planted into the ground; the legs and hips extend as high as possible keeping soft in the knees; the upper body extends as tall as possible then the shoulders and arms lower; once this happens the abdominals are pulled in so the back is being pulled closer and closer to the wall. This should be done 2-3 times for thirty to sixty seconds.
Once traction has loosened the individual's muscles, the movement functions to free the muscles even more by creating pliability. Once pliability is achieved in the muscles then flexibility can be attained.
The individual starts in the wall position. With their arms by their side and against the wall the individual begins raising your arms out to the side so they are even with your shoulders. As you raise their arms while simultaneously pushing the back of the shoulders against the wall. Each time they finish 15 reps, they hold their arms straight out to the side even with their shoulders while simultaneously keeping the back of their shoulders against the wall and hold for 15 seconds. This is repeated 2-3 times performing 15 reps. All movement is done with feet planted into the ground, legs and hips extended and abdominals pulled in.
The next movement begins in the wall position. Bring your arms out so they are even with your shoulders, begin bending your arms towards your back muscles and squeeze your back together, hold the squeeze and return the arms back to starting position. Repeat 2-3 times for 15 reps. Maintain feet planted into the ground, legs and hips extended and abdominals pulled in.
The next movement begins in the wall position. With arms straight out even with the shoulders the individual brings one arm down by their side while raising the other one straight up. It is very important that the arm that is straight up has the shoulder down. It is very helpful to have a trainer to assist the individual with keeping the shoulders down as the arm is raised, this is important for attaining flexibility. Repeat on the other side keeping the arm that is raised now in an arm straight down position. Repeat 2-3 times for 10 reps. Maintain feet planted into the ground, legs and hips extended and abdominals pulled in during the movement.
The next movement starts in the wall position. The individual begins by bringing their feet away from the wall about a foot and angle their toes out, keeping them a little more than shoulder width apart. While keeping their glutes, back, arms and shoulders against the wall, the individual brings their arms out to the side even with their shoulders. This is started by bending one leg and keeping the other leg straight, the individual then begins bending their torso to the bent leg side, keeping their body against the wall as they turn bringing one arm closest to the bent leg down towards the ground while the other arm is straight and high. It is very important to keep the feet planted and whole body against the wall as the movement is being performed. Hold for a 3 second count and repeat on the other side with the same 3 second hold. As they are holding this position, the individual is actively pushing their body against the wall, everything except their legs and feet, the base of their neck and spine, and their head and neck. Again, it is very helpful to have a trainer available to give guidance to the movement, to hold and assist in stretching the individual as they are performing the motion. Perform 2-3 times for a total of 10 times each.
The last movement starts in the wall position. With arms straight out even with the shoulders the individual begins moving the body to a side and rotating their arms like a clock at a slow controlled pace keeping their head in the middle of their shoulders. At the bottom of the motion the individual pulls their body back into the wall beginning with their shoulders their back and their abdominals. The quads and hip flexors are kept long, knees soft and feet pressed into the ground. Start back to the center and move to the other side. Perform 2-3 times of 10 times each.
It should be noted that while particular time periods are presented throughout the specification, one of skill in the art will understand that shorter or longer time intervals may be used depending on the individual. For example, an individual that is dealing with extreme misalignment issues may only be able to hold the position for a few seconds or less; alternatively, an individual that has been applying the training technique for some time may be able to hold the position for a much greater time (e.g., 2-5 minutes). In any event, the time period presented are illustrative only and are not intended to be limiting.
Balance
Balance serves to help gain stability and strength. It is the stability and strength while performing the exercise that allows balance in the muscle. When balance is achieved, muscles are aligned and working cohesively. Balance also serves to aid in flexibility of the muscle. This starts with learning how to transfer weight from one foot to the other. The individual starts by putting their right foot down by landing with the mid part of their foot. Landing with the ball to middle of the foot allows for placement of the whole foot into the ground. This is important because having the connection with the ground is where strength and balance is built. As the individual places their right foot into the ground by landing with the ball to the middle of the foot, the individual then picks up their left leg with a bent knee. The left leg is even with the hip and both hips are even. The individual begins a walking pattern alternating legs and hold for a three count. Walk for 20 steps and then begin the same walking pattern backwards. A trainer will help in critiquing the landing of the feet in the ball to middle position as well as the alignment of the body on the hold.
The next balance exercise starts in the wall position. The individual begins by pushing their right foot into the ground and picking up the left leg with the knee bent and even with the hip. With right foot planted, right leg and hip extended with a soft knee; left knee bent and even with the left hip; with both hips even; the abs drawn in and shoulders squared and even and both arms extended with the hands even. Hold for one minute on each side.
The next balance exercise is standing on a bosu with bubble turned up. The individual takes a stance that is even with their hips and knees with their feet straight ahead. Pushing with their entire foot into the bosu they begin picking up their quads and hip flexors and keeping knees soft. The goal is to keep pressure applied to bosu with the feet, while keeping feet even, knees even, hips even, shoulders even and arms straight down and even. This exercise helps to align the body. Hold for 1 minute and repeat 2-3 times.
The next balance exercise involves the same position on the bosu, keeping feet pressed into the bosu and even, knees even, hips even, shoulders even and with Dumbbells in both hands beginning alternate curls. Keep pressing into the bosu with the feet. This is a more challenging exercise as it is a strength training exercise while trying to maintain stability.
The next balance exercise involves the same exercise on the bosu, keeping feet pressed into the bosu and even, knees even, hips even, shoulders even and with Dumbbells in both hands and arms by side with thumbs placed up the individual begins pulling both lats to the center and bringing arms out to side for 10-15 reps. Pause on bottom of motion to ensure that lats are pulled in and only arms extend up. This exercise challenges alignment of the muscles.
The next balance exercise includes the wall position. Once the wall position is achieved, the individual picks up their left leg keeping their left leg bent and even with the left hip. Right foot is grounded, both hips are even, both shoulders are squared, both arms are even. Begin by moving the left leg from a bent position out to the side while keeping shoulders and hips lined up. Return the left leg back to the center and repeat for 2-3 sets of 10-15 reps.
The next balance exercise is the lunge walk. This type of lunge walk will involve lengthening the muscles. The individual starts in a straight position and begins by advancing the right leg forward about a distance that will allow them to have their right foot, ankle and knee lined up. With their right foot pushed into the ground and their right leg bending, they straighten the left leg as much as they can, keeping a soft knee. It is helpful to think of extending the left heel as far as possible without touching the ground as the individual is lowering the right leg. As the right leg lowers, sit the right hip back. Once they have settled into a stretch in the hips and back calf, the individual brings their body back up and advances the left leg forward and repeats on the left side. Repeat for a total of 20 steps. Repeat 1-2 times.
The next balance exercise involves starting from a standing position. Pick up the left leg, begin by actively pushing the right foot into the ground so there is limited to no movement. With abdominal area flat, begin by bending at the waist keeping a straight flat back, as the upper body is bending at the waist begin sitting the right hip back (keep right knee slightly bent) and straighten the left leg and reach with left hand to touch an object such as a dumbbell placed in front of the individual. The individual keeps the body aligned as they are performing the exercise. Repeat 15 times and repeat on left side. Do 1-2 sets.
Strengthen
When entering this phase, it is important to evaluate how the body is responding to the previous stages. This is done by placing the body in the wall phase. This serves to see how the body has aligned. Looking at the shoulders, are they even? The head, is it in the middle of the shoulders? Is the neck long? Are the shoulders raised so high that the neck is hidden? Are the abdominals distended out and is there a space from the wall to the back other than at the base of the spine? Are the hips even with each other, or is one higher than the other? Are the legs equally straight or is one leg more bent than the other? Are the knees even? Is one locked out? How are the feet aligned? Are they turned in or out? The Strength Phase has two components, 1) gaining strength in the muscle being worked, and 2) increasing length in the muscle. Strength and length help to set up for the final stage of functionality.
The muscles at this point are more pliable, thus they are more flexible. As a direct result they are becoming aligned. As the strength is started, the individual will be working on the entire body keeping in mind if any areas are misaligned and/or weak.
Back.
This phase begins with exercising the back muscles.
The exercises performed below working to support the alignment of the body, in particular, the back muscles against the wall and strengthen the back and posterior shoulders. 2-3 sets of 8-15 reps for each. The more advanced an individual becomes with the method, the individual can do more sets but with fewer reps.
The exercises for the back include: the Lat Pulldown; and the Back Row.
Shoulders.
The exercises performed below help to reinforce the shoulders, neck, head and upper back muscles. 2-3 sets of 8-15 reps. The more advanced an individual becomes with the method, the individual can do more sets but with fewer reps.
The exercises for the shoulders include: Shoulder seated dumbbell press; Side Lateral Raises; and Bent posterior deltoid raises.
Scapulae, Trapezius, Rhomboids and Lattismus Dorsi.
2-3 sets of 10-15 reps. These muscle groups are very important to the support of the entire upper body trunk and the head and neck.
The exercises for the four muscle groups listed above include: Band Y; Band T; and Band A.
Pectoral.
These muscles are important to align the front part of the shoulders, anterior deltoid, and the upper back muscles. 2-3 sets of 8-15 reps depending on skill level.
The exercises for the pectorals include: bench press or dumbbell press; and Pectoral Fly Machine (flies).
Abdominals.
These muscles are important for alignment of the back. As the center of the body, the abdominals are vital to the lifting of the lower body and the lowering of the shoulders.
The exercises for the abdominals include: Abdominal crunch; Flat Leg Raise; and Band rotation.
Hips and Gluteus Muscles.
These muscles serve to support the lower body so strengthening these muscles is vital.
The exercises for the hips and gluteus muscles include: Planks; Mini band walks to the side; Diagonal band walks; and Side Planks.
Legs.
Quadriceps, hamstrings, inner thigh and hip flexors.
The strengthening of the legs is critical to support the knees.
The exercises for the legs include: Squats; Leg Press; Step-ups; Romanian Dead lift; and Inner thigh Machine (crunches).
Functional Phase
At this the muscles have become pliable, flexible and aligned. Strength training has been introduced keeping in mind each isolation motion involves lengthening of the muscle. Now the Functional phase involves movement patterns, running and conditioning. The concept of keeping a foot connection with the ground, alignment and positioning is reinforced. The muscles are now more pliable and there is more space in the individual's movements, so they are not hampered by tight muscles.
Movement patterns begin with adding on to a squat. The individual has learned how to squat correctly so now the method begins to add either a press or a row to the movement.
The exercises for the squat include: Squat/Press; and Squat/Row.
Movement patterns can be further modified by adding to a lunge in all three planes the frontal, saggital and transverse plane.
The exercises for the lunges in the three planes of movement include: Frontal Lunge/Curl; Frontal Lunge/Press; Saggital Side/lunge; Transverse lunges. The dead lift involves a Romanian dead lift with a curl then a press.
Conditioning exercises can now be added once the individual understands how the movement patterns are executed. The key to any conditioning exercise is to make it systematic and move in a manner that the exercise is done precisely and correctly, and once perfected, add speed to the exercise. It is always Form-Efficiency-Speed. The conditioning exercise should flow in that pattern.
The conditioning exercises include: Squat Thrust; Squat Jumps; and Step-up Exchange; Side Shuffles; and Sprint/Back Pedals.
For this application the following terms and definitions shall apply:
The terms “first” and “second” are used to distinguish one element, object or thing from another, and are not used to designate relative position or arrangement in time.
One object may be achieved by provision of a method for muscle and body alignment for an individual, the method comprising the step of A. placing the body against a substantially flat measurement device such that the individual's head, shoulders, upper and middle back, hips, calves and heels are simultaneously positioned against the flat measurement device and the tops of the shoulders are maintained substantially parallel to the floor. The method further comprises the step of B. placing the individual's arms held slightly outward from the hips against the wall and placing the backs of the individual's hands against the wall while extending the body to a maximum height and reaching downward with the arms to a maximum length while simultaneously maintaining the position described in step A. The method still further comprises the step of C. placing the individual's arms held outward from the hips at an angle ranging from 30-60 degrees measured from the underside of the arms to the body, the arms and backs of the hands being maintained against the wall while extending the body to a maximum height and reaching outward and downward with the arms to a maximum length while simultaneously maintaining the position described in step A. Finally, the method comprises the step of D. placing the individual's arms held outward from the hips at an angle of approximately 90 degrees relative to the body, the arms and backs of the hands being maintained against the wall while extending the body to a maximum height and reaching outward and downward with the arms to a maximum length while simultaneously maintaining the position described in step A.
Other objects of the invention and its particular features and advantages will become more apparent from consideration of the following drawings and accompanying detailed description.

BRIEF DESCRIPTION OF THE DRAWINGS

FIG. 1 is illustrates the evaluation process.

FIG. 2 is an illustration according to FIG. 1.

FIG. 3 is an illustration according to FIG. 1.

FIG. 4 is an illustration according to FIG. 1.

FIG. 5 illustrates the alignment process.

FIG. 6 is an illustration of the alignment process according to FIG. 5.

FIG. 7 is an illustration of the alignment process according to FIG. 5.

FIG. 8 is an illustration of the alignment process according to FIG. 5.

FIG. 9 is an illustration of the alignment process according to FIG. 5.

FIG. 10 is an illustration a of the alignment process according to FIG. 5.

FIG. 11 is an illustration of the alignment process according to FIG. 5.

FIG. 12 is a block diagram of a system for assisting in the processes per FIGS. 1 through 11.

FIG. 13 is a block diagram of a system for assisting in the processes per FIGS. 1 through 11.

DETAILED DESCRIPTION OF THE INVENTION

Referring now to the drawings, wherein like reference numerals designate corresponding structure throughout the views.
As stated previously, the method may be broken down into five basic step: 1) Evaluation; 2) Align; 3) Balance; 4) Strengthen; and 5) Functionality.
FIG. 1 depicts an individual against an object measuring device that is essentially flat (e.g., a wall). A trainer will begin by performing an evaluation of the individual to determine what alignment issues the individual may have. For example, the individual will attempt to stand as shown in FIG. 1 and simultaneously have: the back of their head against the wall, their upper and middle back against the wall, their shoulders touching the wall, their glutes against the wall, and finally their heels all simultaneously held against the wall. Ideally, over time the individual will be able to hold this position without undue exertion.
Some of the issues that the trainer will look for include, for example, forward pelvic tilt where the hips are rotated forward as indicated by the dashed line in FIG. 1. There is a natural curve to the back such that there should be a small space between the individual's lower back and the wall. The problem of pelvic tilt can be detected if the space between the lower back and the wall is too large (e.g., the further the pelvic tilt the larger the space between the lower back and the wall as the arch of the back becomes exaggerated).
Furthering the evaluation process, referring to FIG. 2, the trainer will stand in front of the individual that is holding the position described in connection with FIG. 1, and will look to see if either the shoulders or the hips of the individual are uneven. The dashed lines indicate, for example, an ideal position where both the shoulders and the hips are maintained square and parallel to the floor. However, either the shoulders or the hips could be tilted or rotated such that one or the other is raised or lowered relative to the other as indicated by the arrows in the drawings. If this is the case, the trainer will be able to determine tightness with one or more muscle groups associated with the misalignment. For example, if one shoulder is raised higher than the other, this may indicate that one of the neck and/or back muscles are tight and is not releasing thereby pulling one of the shoulders upward or downward relative to the other. Likewise, if one of the hips is rotated upward or downward relative to the other, this could indicate that the hip flexors and/or back muscles could be tight thereby pulling the hips out of alignment.
FIG. 3 represents yet another problem the individual may have where their head is thrust forward in an exaggerated manner where the individual has a difficult time maintaining their head in alignment with their body as described in connection with FIG. 1. This could be caused by the trapezius muscles being overly tight and lifted. If the trapezius muscles are loose and positioned down, this will have a tendency to push the head forward impinging on the neck structure such that the head cannot be held in line with the spine.
FIG. 4 represents still another problem that is commonly faced, that being the difficulty of keeping the shoulders back against the wall while still simultaneously maintaining the position illustrated in FIG. 1. If the shoulders have a tendency to pull away from the wall to a forward position (e.g., an exaggerated hunched position), this could indicate that the chest muscles (e.g., pectorals) are overly tight and failing to release. If the pectorals are pulling, this will have the tendency to pull the whole shoulder structure forward giving the person a hunched appearance.
These are just some examples of evaluations that can be made by the trainer to determine where an individual may have weaknesses and needs realignment. Additional areas could include the arms being misaligned or rotated, or the feet being turned overly inward or outward, the head leaning to one side, the hips tilted backward, etc. Each of these indicated that one or more muscle groups are overly tight and not releasing. With the evaluation process essentially complete, the trainer can move the individual along to the align phase of the process. In this part of the process, the trainer is looking to release tight muscles identified in the evaluation phase.
The align phase may begin with the process illustrated in FIG. 5. From the position described in connection with FIG. 1, the individual is standing with their back, shoulders, back of their head, glutes and heels simultaneously held against the objective measurement device. From this position, the individual stretches themselves as tall as they can make themselves. The stretching (a form of self imposed traction) functions to facilitate release of tight muscles in the torso and legs. The individual simultaneously stretches theirs arms and hands downward (essentially extending the hands toward the floor) palms outward, while at the same time stretching their head and body upward as described above (indicated by the arrows in FIG. 5). A tension will be formed as the individual stretches their head, back, hips and legs as tall as possible, while at the same time keeping their shoulders down and extending their arms and hands as far to the floor as possible. Alignment is reached when a straight line can be drawn from the person's head, back and heel. This can be carried to a sitting position as well. A straight line from the head to the back to the glutes is formed vertically. A horizontal line from the glutes, hips to knees and a vertical line from the knees to heels. This program will always keep the spine straight.
The timing of the stretching can vary (e.g., from 30 seconds to one minute or more). The steady traction applied to the muscles relative to the skeletal frames functions to cause tight muscles to relax, even if only temporarily in the early stages of the process. Once this align exercise is completed, the individual may find it much easier to hold the position described in connection with FIG. 1.
A second phase of the align process is illustrated in connection with FIG. 6. Here, the individual is holding essentially the same position as described in connection with FIG. 5 with the exception that the individual holds their arms out at an angle (e.g., 30-60 degrees relative to the torso) from the body. The individual again holds their arms flat against the wall, palms outward and stretches their arms to a maximum length outward.
Finally, a third phase of the align process is shown in FIG. 7 where the individual holds their arms out at approximately 90 degrees relative to their torso, stretching to a maximum height and simultaneously stretching their arms to a maximum distance apart.
All of these align processes may be performed individually or in any sequence and, as stated above, each phase may last for from 30 seconds, to one minute or more depending how advanced the individual has become with the training method. The trainer may have the individual perform one of the above listed align phases, check the individual's posture as described in connection with FIG. 1, have the individual perform the next align phase and again check posture, then perform a final align phase. Alternatively, the trainer, based on the evaluation performed as described in connection with FIGS. 1-4, may decide to perform only certain processes of the align phase based on the particular evaluation of the individual. In any case, the steady, sustained tension applied to the muscles as described in connection with FIGS. 5-7 will function to allow the muscles in various parts of the body to relax or release as needed facilitating proper alignment of the body.
Continuing on with the align phase, FIG. 8 illustrates a process that may be used to help release tight muscles connected with the legs. For example, the individual is illustrated maintaining the position against the wall as described in connection with FIG. 1 with the exception that the individual raises one of their legs to bring the top of their thigh essentially parallel with the floor as shown by the dashed line. Keeping their hip back and glutes firmly against the wall, this align exercise can function to release a tight hip flexor in the leg held down to the floor. If the individual has a difficult time maintaining the position of FIG. 1 while performing this exercise, this may indicate an overly tight hip flexor. This exercise may be performed from 30 to a minute or more.
FIGS. 9-11 provide further exercises for the align phase described as the “wall clock” exercise. In this process, the individual may start in the position shown in FIG. 9 (although the individual could start in any of the positions illustrated in FIGS. 9-11). From the start, the individual maintains all the positions described in connection with FIG. 1 (i.e., head, shoulders, back, heels against the wall, feet firmly planted and stretching the torso tall) while slowly rotating their arms (palms outward) against the wall as indicated by the arrows. Again, the individual will want to extend their arms outward as much as possible.
The dashed line shown in FIG. 9 indicates that the individual needs to maintain their shoulders down, straight and level relative to each other, while rotating and extending them as previously described in connection with the align phase. This can be very challenging as the arm that is raising upward will have a tendency to cause the shoulder to lift on that side thereby causing a shoulder misalignment. As such, often it will be very helpful to have a trainer assist in keeping the shoulders down, even and level versus the floor during the exercise.
FIG. 10 illustrates the individual's arms coming even with each other, while the individual's shoulders are being maintained straight and level relative to each other. Finally, FIG. 11 illustrates the arms rotating to essentially the opposite position from those starting positions in FIG. 9. Again, as the opposite arm is raised over the individual's head, the shoulders remain level and even with each other.
When performed properly, this alignment exercise (the wall clock) will greatly help tight muscles in the back, shoulders and neck to release. The motion may be continuous, or the trainer may instruct the individual to hold a particular position for a period of time before continuing on in the rotational process. Likewise, the individual may perform this align exercise one or more time in any sequence to achieve maximum release of tight muscles and muscle groups.
Once these alignment exercises have been done, the trainer will often recheck the individual's alignment against the measurement device to determine progress that has been made. Depending on the individual, the trainer may having the individual perform one or more of the alignment exercises again to focus on particular problems the individual is facing.
Once the trainer determines that sufficient progress has been made in the alignment phase, the individual may then move to the balance phase of the training method. Focusing on balance can help the individual to gain stability and strength while reinforcing the alignment corrections previously made in the alignment phase. When balance is achieved, muscles are aligned and working cohesively aiding in the flexibility of the muscle.
Balance begins with the feet with the individual learning how to transfer weight from one foot to the other. Important is the concept of placing the mid part of the foot down initially when stepping (as opposed to placing the ball or the heel of the foot down initially). This is combined with keeping the hips even while walking placing each foot down evenly. This walking pattern is repeated for 20 steps forward and backward.
Another balance exercise is taken from the wall position. The individual puts their back to the wall pushing their right foot into the ground while lifting the left leg with their knee bent and event with their hip and arms extended and shoulders square. This is held for one minute and repeated on the opposite side. Again it is important to keep the hips even and the down foot solidly against the ground.
A third balance exercise is standing on a bosu with the bubble portion turned upward. The individual stands with their feet straight ahead and hips/knees even. The individual then picks up their quads and hip flexors while keeping the knees slightly bent. The idea of this exercise is to keep pressure applied to the bosu with both feet, while keeping all of the feet, knees, hips and shoulders even. This position can be held for 1 minute and repeated 2-3 times.
A fourth balance exercise comprises the same position on the bosu but further including dumbbells held in both hands for alternating curls. This is a combination strength training and balance exercise.
A fifth balance exercise involves the same exercise on the bosu including the dumbbells in both hands, but further includes the arms placed by the individuals sides with thumbs positioned upward, the individual pulls both lats to the center and brings their arms out to their sides for 10-15 reps. The individual can pause on the bottom of the motion to ensure that the lats are pulled in and only their arms extend upward.
A sixth balance exercise starts with the wall position. From the wall position the individual picks up their left leg keeping their left leg bent and even with the left hip. The right foot is grounded, with the hips even and shoulders squared. The left leg is moved from a bent position out to the side while keeping shoulders and hips lined up.
A seventh balance exercise is the lunge walk. The individual starts in a straight position and begins by advancing the right leg forward about a distance that will allow them to have their right foot, ankle and knee lined up. With their right foot pushed into the ground and their right leg bending, they straighten the left leg as much as they can, keeping a bent knee. As the right leg lowers, sit the right hip back. After settling into a stretch in the hips and back calf, the body is brought back up to advance the left leg forward repeating for the left side. This is done for a total of 20 steps and repeated 1-2 times.
A final balance exercise starts from a standing position. The individual picks up the left leg and actively pushs the right foot into the ground so there is limited or no movement. With the abdominal area maintained flat, the individual bends at the waist while simultaneously keeping a straight back. As the upper body is bending at the waist, the individual sits the right hip backward (keeping the right knee slightly bent) and straightens the left leg while reaching with their left hand to touch an object placed in front of the individual. This may be repeated 15 times for each side for a total of 1-2 sets.
The strengthening phase of the program will now be described. Once the individual has effectively released tight muscles and muscle groups according to the align phase described above, and worked on the balance exercises, the individual can move into the strength training phase.
The lat pull down exercise. This movement functions to raise the arms while keeping the shoulders down. The assistance of a trainer can be very helpful in ensuring that as the bar is pulled down to the chest and is ready to go back up the shoulders are being held down. This allows space to be created from the shoulder to the arms.
The back row. Depending on the strength of the individual, either a low cable row with no front support or a row with front support, a pad, can be used. The support of a trainer is helpful in ensuring the proper positioning of the trapezius, scapulae, rhomboids, and posterior deltoid, to line up and not elevate in the motion. This is important to create space in the shoulders and back muscles to allow for increased flexibility.
The seated dumbbell press. Begin by sitting upright in a chair. As the dumbbells are pressed upwards, the arms are kept close to the body. The key is keeping the abdominals pulled in and the shoulders down as the dumbbells are pressed upward. A trainer can ensure the shoulders are being kept down. This can be accomplished when, in between sets, from a sitting position raising one arm up while simultaneously keeping the shoulder down and holding this position for a minimum of 10 seconds. This helps to create space in the shoulders.
Side lateral raises. From a standing position begin raising the dumbbells out to the height of the shoulders and lower back to starting position. A trainer can help guide the motion by keeping the lattismus Dorsi pulled in as the dumbbells are raised, as well as emphasizing the proper position of the head and body during the exercise.
Bent posterior deltoid raises. From a bent position with a straight back, arms straight down in front, begin bringing dumbbells out to the side. A trainer can guide the motion by helping to keep shoulders down in the motion, as well as the head and body in proper alignment during the exercise.
Focusing now on the scapulae, trapezius, rhomboids and lattismus Dorsi, a number of exercises are described below.
The first is the Band Y. With both hands in a band and the feet grounded, begin raising Dumbbells straight up.
The second is the Band T. With both hands in a band and the feet grounded, bring the arms out to the side and back.
The third is the Band A. With both hands in a band and the feet grounded, with hands facing out bring arms straight up and then bring arms to the side.
Turning now on the pectoral muscles, the following exercises are described below.
The bench press or dumbbell press. The bench press with bar may be used for those looking to add size on the muscle; dumbbell press for those who might have shoulder tightness and looking for a way to have varied positioning of the dumbbell. With either one, a key is having your feet grounded on the bench or the ground. While lowering the weight pull your back and shoulders into the bench while keeping the neck long.
Another exercise is the pectoral fly machine. Keeping the back against the pad, bring arms straight out parallel to the shoulders and then bring them together. A trainer can ensure the shoulder muscles are maintained in the proper position.
The abdominal crunch is a first exercise for strengthening the abdominals. Lying flat on a mat with both knees bent and hands holding the neck. The point of emphasis is a pull in and not a push out the abdominals. The pull in motion serves to reinforce flat abdominals. The best example is to envision that someone is holding an object at a distance over the abdominals and as they let the object go you pull your abdominals in to brace the hit. This exercise may be performed for 2-3 sets of 15 reps.
Another abdominal exercise is the flat leg raise. Start by lying flat on back with hands by sides with both legs starting up. Begin by pressing abdominals and hips into the mat and lower one leg down while the other stays straight. Both legs stay straight the entire time. When right leg returns, then lower left leg. This exercise may be repeated for 2-3 sets of 15 reps.
The band rotation is still another abdominal exercise. Standing tall with both feet straight ahead with a band in both hands, begin with the band in the center; rotate the band to the right side keeping both feet flat against the ground and rotate to a comfortable distance and then return to the starting position. Perform 15 reps and repeat by rotating to the left side keeping the feet grounded and straight. Perform 2-3 sets on each side for 15 reps.
Turning now to the hips and gluteus muscles, planks may be used to lengthen the hip flexor muscles and align the abdominals. Begin on elbows and pick up body so the shoulders and hips are lined up. This exercise helps to create space in the hip flexors.
Mini band walks to the side is another exercise for the hips and gluteus muscles. This exercise is used to strengthen hips and gluteus muscles. Begin by putting a mini band on ankles and pushing feet into the ground. Then pick up the right foot and place it a little ahead of on the ground. Move so as to stay tall, keeping correct posture (i.e., avoid leaning). Perform 20 walks and then repeat.
Diagonal band walks is still another exercise for the hips and gluteus. Begin by facing straight ahead, push right foot out keeping it lined up straight ahead and then bring the left foot to meet the right one. Then have the left foot push out (landing in the middle of your foot) and repeat for 10 steps each.
Finally, side planks are provided for hips and gluteus. This exercise to strengthen the hips, obliques and abdominals. Start on the right elbow and pick the body up so that it is lined up from the side on an angle as it would be straight. Hold for 30-60 seconds.
Turning now to the legs, the quadriceps, hamstrings, inner thigh and hip flexors will be focused on.
Squats are one of the best overall leg exercises. Beginning with the body tall, the feet planted into the ground, and with a bar on your back, push the feet into the ground and begin lowering the legs. As the legs lower begin creating space by sitting the hips relatively far back so that the upper body begins following the legs. It is important to ensure that the upper body stays behind the legs. As the legs reach a point where they are even with the hips, then the ascent back to the top should begin. This exercise may be performed for 2-3 sets of 8-15 reps depending on skill level and goals. The greater the skill level, the more sets and the greater of range of reps that can be performed.
The leg press is another leg exercise that can be performed. With the feet planted and back against the pad, begin by pressing the feet against the platform and lower the legs. As the legs lower, begin pressing the gluteus against the pad and sink the hips back. As the hips sink back and the gluteus is pushing down, extend the upper body by lengthening it. These motions create space in the muscle so more muscle is involved and greater flexibility is achieved. This exercise may be performed for 2-3 sets for 8-15 reps. The number of sets and reps will be governed by skill level.
Step-ups are still another leg exercise. With dumbbells held by the individual's side, or holding dumbbells on the shoulders (more advanced), put the right foot on a bench that either puts the right leg in a parallel position with your right hip or slightly above parallel with the right hip. The left toe should be on the ground with the left heel elevated and off the ground. Begin by pushing the right foot into the bench and lifting up so to reach the top of the bench with the left leg and then slowly return to the beginning with the left toe on the ground and hold for a brief pause to ensure that the lifting comes from the right foot pushing and right leg lifting. This may be performed for 10-15 reps and then switch to the left leg pushing from the bench. Perform for 2-3 sets of 10-15 reps on each side.
The Romanian dead lift is yet another leg exercise. With dumbbells, or a barbell, stand in tall position with feet straight ahead and planted into the floor. With both dumbbells in hand begin to bend at the waist with the dumbbells traveling down the legs. It is critical to keep the proper foundation. As the body is bent at the waist begin to sit the hips back and reach a point where the shoulders and hips are parallel. At that point begin to ascend by pushing the feet against the ground.
Finally, there is the inner thigh machine. The individual starts with both legs in an outward position. Begin to push your legs to the center and slowly return pushing your hips back. This provides a stretch for the hip flexors and inner thigh.
While a number of exercises have been described in connection with the strengthening phase, one of skill in the art will appreciate that many different types of exercises may be used to reinforce and lock in the corrections achieved during the align phase. For example, while the lat pull down and the cable row have been discussed in reinforcing the position of the shoulders being realigned to be down and back, it is contemplated that other exercises could be suggested by the trainer that would achieve similar results.
Finally getting to the functional phase, this is where everything that has been learned is put to use. The muscles have become pliable, flexible and aligned. Strength training has been introduced while keeping in mind each isolation motion involves lengthening of the muscle. Now the functional phase involves movement patterns, running and conditioning. The concept of keeping a foot connection with the ground and alignment in positioning is reinforced.
Movement patterns begin with adding on to a squat. As we have learned how to squat correctly in this phase we begin to add either a press or a row to the movement. A number of exercise variants will now be described.
Squat/Press. Holding dumbbells on the shoulders and with the body lined up and the feet planted into the ground, begin to squat down keeping in mind the legs bend, the hips sit back and the upper body follows the legs. As the individual gets to the bottom of the motion, parallel with the legs and hips, begin to ascend to the top and upon getting to the half way point, begin to press the dumbbells up so when the top is reached, the dumbbells will be fully extended. Lets dumbbell come back to shoulders and then repeat the motion. This may be performed for 2-3 sets of 10-15 reps.
Squat/Row. Hold a cable attachment in the hand and with the body lined up and the feet planted into the ground; begin to squat down keeping in mind the legs bend, the hips sit back and the upper body follow the legs. As the individual gets to the bottom of the motion, parallel with the legs and hips, begin to ascend to the top and at the half way point, begin to pull the cable up to the rib cage so when the top is reached, the cable attachment will be pulled into the rib cage. Repeat by descending into the squat and perform for 2-3 sets of 8-15 reps.
The movement patterns are furthered by adding to a lunge in all three planes the frontal, saggital and transverse plane.
Frontal Lunge/Curl. Holding a pair of dumbbells by the sides with the body lined up and the feet planted into the ground begin by bringing the right leg back to a comfortable distance. Keeping the right leg straight with the right heel extending back as far as reasonably possible, begin bending the left leg a comfortable distance to be parallel with your left leg and left hip. As the left leg is bending, sit the left hip back. When ready to ascend, bring the left leg up and return the right leg to the staring position and begin to do a hammer curl with both dumbbells. Repeat with the left leg going back. Perform this exercise 2-3 sets of 10 reps on each leg.
Frontal Lunge/Press. Holding two Dumbbells in each hand by the chest with the body lined up and the feet planted into the ground, begin by bringing the right leg forward a comfortable distance. Keeping the left leg straight with the left heel extending back as far as reasonably possible, begin bending the right leg a comfortable distance to be parallel with the right leg and right hip. When the right leg is bending, sit the right leg back. When ready to ascend, bring the right leg up and return the right leg to the starting position and begin to press both handles forward as to do a chest press. Repeat with the left leg coming forward. The exercise may be performed for 2-3 sets of 10 reps on each leg.
Saggital Side/lunge. Holding a dumbbell in each hand by the side with the body lined up and the feet planted into the ground, begin by picking up the right foot and extending it out to the side. Push the right foot into the ground by shifting weight to the right side and sitting the right hip back while bending the right leg and keeping the left leg straight. Keep both feet straight ahead. As the right leg straightens, back up bringing the right leg back to the center to the starting position and plant the right foot down and then repeat with the left leg. The exercise may be performed for 2-3 sets of 10 reps on each side.
Transverse lunges. Holding a Dumbbell in each hand by the side with the body lined up and the feet planted into the ground, begin by picking up the right foot and turn to pivot and place the foot diagonally behind. Bend the right leg and sit the right hip back. Keep the left leg straight. Return the right leg back to the center. Repeat on the left leg. The exercise may be performed for 2-3 sets of 10 reps on each leg.
Romanian/Curl/Press. With both Dumbbells by the side with the body lined up and the feet planted into the ground, begin by bending at the waist and let the Dumbbells travel along the sides and begin to sit the hips back. With back flat reaching the point where the shoulders and hips are in a straight line, start the ascent to the starting position and begin to hammer curl and then press. When the top of the press is reached, the individual should be back to the standing position. The exercise may be performed for 2-3 sets of 10-15 reps.
Once an understanding of how the movement patterns are executed is obtained, conditioning exercises may then be added. The key to conditioning exercise is to make it very systematic and move so that the exercise is done correctly. Once this is achieved, then speed to the exercise may be added. It should be Form-Efficiency-Speed. The conditioning exercise has to flow in that pattern.
The first conditioning exercise is the squat thrust. Begin with the body lined up and the feet firmly planted into the ground. Bring the hands to the ground and then kick the legs to the ground so that the body is in a push up position. Bring the feet back to the hands and then stand up. The exercise may be performed for 2-3 sets of 10-15 reps.
Squat Jumps. In performing this exercise it is important to gain form and practice it to become efficient and then add speed. Begin with the body lined up and the feet planted into the ground. Begin by pushing the feet into the ground and start squatting. As the depth of the squat (the parallel point of the hips and quads) is reached, start to bring the arms back as far as reasonably possible and begin to ascend up pushing the feet against the ground and begin the jump while the arms reach up as high as possible and then soft land with the feet. Repeat for 2-3 sets 10-15 reps.
Step-up exchange. Start with right foot on the bench and left foot on the ground. Begin by pushing from the right foot and bring left foot to the bench. Once the left foot reaches the bench, bring the right foot to the ground. Repeat in this sequence for 2-3 sets of 10-15 exchanges.
Side shuffles. Begin with the body lined up and the feet planted into the ground. Start shuffling to the right side 10 times and then repeat back to the left side 10 steps. Repeat 3 times and do 3 rounds of 3.
Sprint/back pedals. Begin with the body lined up and the feet planted into the ground. While tilting slightly forward, begin pushing off the right foot from the ball of the foot to the middle of your foot. Exchange from right to left at a good pace for 20 yards and then begin to back pedal landing on the ball of the foot to the middle of the foot back to the starting position. Repeat 3 times.
It is further contemplated that a system 100 according to FIGS. 12 and 13 may be provided that allows for contact measurement of the substantially flat measurement device 102 which may comprise an array of sensors 102′, 102″, 102 ⁿthat may be positioned on a measurement surface 104 in a series of rows and columns. The measurement surface 104 could comprise a sheet that is affixed to a wall surface, or may comprise a surface provided in a device or the like that is positioned against a wall where the individual may position themselves against the measurement surface 104 as described previously in connection with a wall for performing the evaluation and align phases.
The measurement surface 104 may comprise an array of sensors 102′, 102″, 102 ⁿthat can measure if the individual is in contact with the surface. For example, the array of sensors 102′, 102″, 102 ⁿmay be electrically connected to a controller 106 (e.g., a computer, a digital processor, a programmable device including a field programmable gate array and the like, an analog processor, etc.) that may be located in the vicinity of the of the measurement surface 104. The controller 106 may have an interface 108 that allows for information relative to the individual to be entered into the system 100 (e.g., the individual's height, etc.). The individual may then stand against the measurement surface 104 and a measurement can be taken that provides a reference for the system 100 such that if the individual moves or breaks contact with the measurement surface 104 during the evaluation or align phases, an alert or notification can be generated that indicates the individual has moved away from the surface. Additionally, it is contemplated that the initial measurement may automatically be taken by the system 100 when the individual first places themselves against the measurement surface 104.
It is contemplated that one of skill in the art will recognize that any number of different types of sensors can be used to perform the measurement including a measurement of any of: resistance, inductance, voltage, current, etc. All that is necessary is that the system 100 be able to measure where on the measurement surface 104 the individual contacts the surface, then be able to store that initial “measurement” in memory and continue to actively measure the individual's contact with the measurement surface 104 by comparing the current measurement to the initial measurement in memory. The initial measurement may be stored in storage 110 by the system 100, for example, if the same position is held for a period of time, or the initial measurement may be stored by activating the interface 108 indicating that the system 100 should store the current measurement to be used as a base measurement during the session.
It is further contemplated that a threshold could be programmed into the system 100 so that a certain amount of difference in comparing the current measurement with the stored measurement is tolerated. If, however, the measured difference exceeds the threshold, then an indication may be generated.
Likewise, the indication could be audio indication, and could even identify what part of the body has broken contact with the measurement surface 104 (e.g., the system could indicate that the individual's right shoulder is no longer in contact with the measurement surface). Alternatively, or in addition, a visual indication could be provided (e.g., a display 112 could be mounted on or near the controller 106 that provides a visual indication of the individual against the measurement surface and if contact is broken, such as the individual's right shoulder moves forward away from the measurement surface 104, an indication, such as a change in color from green to red can indicate that the individual's shoulder has broken contact with the surface).
All of this can provide the individual and the trainer with valuable feedback. For example, if the trainer is focusing on and looking at the individual head on (the trainer is watching carefully to see if tops of the individual's shoulders are being maintained even and parallel with the floor), if a portion of the individual's body moves away from the measurement surface 104 that would not be easy for the trainer to discern due to the trainer's position relative to the individual (standing directly in front of the individual), the indication will provide valuable feedback to both the individual and the trainer for the individual to adjust their posture.
It is still further contemplated that a portion of or the individual's entire session could be saved in the storage 110 so that a comparison with one or more previous sessions can be performed and feedback or a report could be generated illustrating the individual's progress from session to session. It is still further contemplated that, for example, graphs and the like can be generated that illustrate the individual's progress toward certain goals and indicate problematic areas, which can be valuable information if the individual is training with more than one trainer.
System 100 has been described in connection with a substantially flat measurement device 102 that is positioned on, for example, a wall. However, it is further contemplated that the measurement device could comprise wearable technology such that the individual wears a shirt and shorts with sensors therein (FIG. 13). The individual would then place themselves against a flat surface that may comprise any type of material that the sensors could measure contact against. The controller could also comprise wearable technology (e.g., a wrist worn device) that wirelessly communicates with the sensors to record session.
In some instances, the controller could wirelessly transmit the data received from the sensors to a display adjacent to the flat surface to provide a visual indication of the session as the individual progresses. Alternatively, the individual could see how they were doing by executing a mobile application installed on their mobile device. Still further, the individual may be able to look up their session at a website that provides them with the information.
In any event, what is important is that the individual be able to access the data generated by the sensors to see how they are progressing from session to session. Additionally, it would be very helpful to a trainer, or to the individual if performing the method on their own, to receive feedback about their posture and alignment relative to the measurement surface during the session so that corrections can be made while the session progresses. To this end, reports could be generated that provide feedback on how the individual is progressing including one of more graphs providing visual feedback to the individual.
It is contemplated that the individual can also set goals for themselves. For example, the individual at the beginning of the training, may only be able to maintain the position described in connection with FIG. 1 for a few seconds. However, as the individual's muscles become more pliable and aligned, they will see an increased ability to maintain the position for a longer time. The feedback of reaching goals can help the individual to continue to be motivated to improve. Likewise, the system can measure contact for any of the positions described in connection with FIGS. 5-11 providing feedback as the individual improves providing graphs of the progress.
Although the invention has been described with reference to a particular arrangement of parts, features and the like, these are not intended to exhaust all possible arrangements or features, and indeed many other modifications and variations will be ascertainable to those of skill in the art.

Claims

What is claimed is:

1. A method for muscle and body alignment for an individual, the method comprising the steps of:

A. positioning the body in a standing position against a substantially flat surface such that the individual's head, shoulders, upper and middle back, glutes and heels are simultaneously positioned against the flat surface and top portions of the individual's shoulders are maintained substantially parallel to the floor;

B. positioning the individual's arms slightly outward from the hips and against the substantially flat measurement device with backs of the individual's hands maintained against the substantially flat surface and extending the body to a maximum height and simultaneously reaching downward with the arms to a maximum length while maintaining the position described in step A;

C. positioning the individual's arms held outward from the hips at an angle ranging from 30-60 degrees measured from an underside of the arms to the body, the individual's arms and backs of the hands being maintained against the substantially flat surface while extending the body to a maximum height and simultaneously reaching outward and downward with the arms to a maximum length while maintaining the position described in step A; and

D. positioning the individual's arms held outward from the body at an angle of approximately 90 degrees relative to the body, the individual's arms and backs of the hands being maintained against the substantially flat surface while extending the body to a maximum height and simultaneously reaching outward with the arms to a maximum length while maintaining the position described in step A.

2. The method of claim 1 further comprising the step of lifting one leg upward such that a top of the individual's thigh is maintained substantially parallel to the floor while simultaneously maintaining the position described in step A.

3. The method of claim 2 wherein the individual simultaneously maintains the position described in step B.

4. The method of claim 2 wherein the individual simultaneously maintains the position described in step C.

5. The method of claim 2 wherein the individual simultaneously maintains the position described in step D.

6. The method of claim 1 further comprising the step of:

E. raising one arm over the individual's head with the individual's arm and back of the hand maintained against the substantially flat surface and simultaneously maintaining the position described in step A with the individual's other arm in the position described in step B.

7. The method of claim 6 further comprising the step of:

F. alternately rotating the individual's arms such that the raised arm is rotated downward and the lowered arm is rotated upward such that the individual achieves the position described in step C.

8. The method of claim 7 further comprising the step of:

G. alternately rotating the individual's arms such that the raised arm from step E continues to rotate downward and the lowered arm from step E continues to rotate upward until the arms reach a position that mirrors step E while simultaneously maintaining the position described in step A.

10. The method of claim 1 further comprising the step of performing a strength training exercise where the exercise is selected from the group consisting of: a lat pull down; a back row; a shoulder seated dumbbell press; side lateral raises; bent posterior deltoid raises; band Y; band T; band A; bench press; dumbbell press; pectoral flies; abdominal crunch; flat leg raise; band rotation; planks; mini band walks to the side; diagonal band walks; side planks; squats; leg press; step-ups; Romanian dead lift; and inner thigh crunches.

11. The method of claim 10 further comprising the step of performing a functional training exercise where the exercise is selected from the group consisting of: squat/press; squat/row; frontal lunge/curl; frontal lunge/press; saggital side/lunge; transverse lunges; and Romanian/curl/press; squat thrust; squat jumps; and step-up exchange; side shuffles; and sprint/back pedals.

12. A system for measuring the position of the individual's body relative to the substantially flat surface according to claim 1 comprising:

an array of sensors forming a measurement surface, said array of sensors becoming activated by contact;

a controller having a storage, said controller coupled to said array of sensors, said array of sensors transmitting data to said controller relating to which sensors are activated;

a measurement module executing on said controller for determining which of the array of sensors are activated; and

a notification providing an indication as to which of the array of sensors are activated.

13. The system according to claim 12 wherein the notification comprises either an audio or a visual notification or both.

14. The system according to claim 12 further comprising, a reporting module generating a report of the individual's session.

15. The system according to claim 14 wherein the report includes information on multiple sessions and includes information relating to the individual's progress over a period of time and/or progress toward one or more goals.

16. The system according to claim 14 wherein the report includes a graph.

17. The system according to claim 12 wherein the array of sensors is positioned in a device that is attached to the substantially flat surface.

18. The system according to claim 12 wherein the array of sensors comprises wearable technology.

19. The system according to claim 12 wherein steps are performed by the system including:

an initial measurement of activated sensors is taken during step A and stored in the storage;

a subsequent measurement is taken during any of steps B-D and stored in the storage; and

a comparison is performed by measurement module to determine if the subsequent measurement deviates from the initial measurement by at least a threshold value.

20. The system according to claim 19 wherein an alert is generated by the system when the subsequent measurement deviates from the initial measurement by the threshold value.