Using the Lines Principle For Improved Posture, Form & Alignment

Hello! For this blog post we’d like to share a tip we like to use while using our Gravity Ball, the Lines Principle! The Lines Principle is the practice of aiming to form straight lines in our movements in order to improve our form, posture and skeletal alignment.

Here are three ways we suggest practicing the Lines Principle:

*These tips are best done when you have access to a mirror so you can watch your movements.

1. Arms, Chest & Shoulders: When doing exercises that involve the arms and shoulders be sure to use your shoulder as the pivot point from which to form a 90 degree angle with your arms. This can be practiced for standing exercises such as shoulder raises, bent-over exercises such as flies, or horizontal/lying exercises such as push-ups and planks. This allows you to safely strengthen the muscles and connective tissue around the joint and improve the joint range of motion without adding unnessary stress to the joint.

 In this chest press exercise we can see how Yvonne is forming a straight line with her arm and a 90 degree angle with her shoulder. She maintains this line as she presses the Gravity Ball up and away from her chest during the press.

In this chest press exercise we can see how Yvonne is forming a straight line with her arm and a 90 degree angle with her shoulder. She maintains this line as she presses the Gravity Ball up and away from her chest during the press.

2. Spine, Back & Hips: When performing a squat, aim to form a straight line that runs from your hips all the way up to your shoulders. The back has a natural arch in it and the hips and shoulders should form the ends of the straight line. This will encourage you to hold your chest and shoulders up and out and to really use your glutes to achieve the best form possible. 

 While doing squats, remember to keep a straight line that runs from your shoulders to your hips each time you lower into a squat. This will help you to maintain proper form throughout the exercise. 

While doing squats, remember to keep a straight line that runs from your shoulders to your hips each time you lower into a squat. This will help you to maintain proper form throughout the exercise. 

3. Hips, Pelvis & Legs: Using the lines principle in exercises that involve the legs and hips is a great way to increase hip mobility. Depending on the exercise, you can aim to raise your leg out to a 90 degree angle by using your hip as a pivot. In some exercises, a full 90 degree angle may not be possible but forming straight lines with your legs can still be the goal even if the angle is less than 90 degrees when starting off. 

 In this exercise, we can see how Yvonne is able to completely straighten her leg and raise it up to a 90 degree angle with her hip and other leg. In some exercises, reaching a full 90 degree angle may be an end goal however we can still practice fully straightening out our leg which will help us to improve hip mobility.

In this exercise, we can see how Yvonne is able to completely straighten her leg and raise it up to a 90 degree angle with her hip and other leg. In some exercises, reaching a full 90 degree angle may be an end goal however we can still practice fully straightening out our leg which will help us to improve hip mobility.

By practicing the Lines Principle in your exercises you can increase your joint mobility while improving your posture, form and alignment. We've provided you with three areas to use the Lines Principle in, let us know how using this practice has affected your daily regime! 

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In Health,

The Gravity Ball Team