How to Cultivate the Habit of Moving Correctly in Everyday Life

Proper movement techniques are essential not just during workouts but also in everyday activities. Learn how to lift heavy objects, step onto elevated surfaces, and perform other common tasks safely to avoid injuries.

Common Movements Inside and Outside the Gym

Some people think that gym exercises are very different from everyday physical activities. The presence of barbells, dumbbells, and kettlebells might make it seem that way. However, the human body operates in a consistent manner regardless of the setting.

The muscles engaged during a deadlift are the same ones used when lifting a heavy box or pushing a stroller. Whether you’re stepping onto a platform holding weights or climbing a curb with grocery bags, the mechanics are similar.

Just as incorrect exercise technique in the gym can cause joint pain, ligament strains, and spinal issues, poor movement habits in daily life can lead to musculoskeletal problems. These may be less severe if you don’t regularly lift heavy loads, but the risk still exists.

No one wants injuries or back pain at an early age. That’s why it’s crucial to learn how to move correctly.

Here is a concise guide on performing exercises properly in the gym and their everyday equivalents. This is especially helpful for those who have never been to a gym and don’t plan to.

Lifting Heavy Objects from the Floor

We will analyze this movement using the deadlift as an example—an exercise involving lifting a barbell from the ground or a slight elevation.

In daily life, lifting heavy items often results in back pain. Incorrect lifting places excessive strain on the lumbar spine, and unprepared muscles cannot handle this stress.

To protect yourself from injury, follow these key rules when lifting:

1. Keep your back straight. The natural position of the spine is straight. Rounding your back, slouching, or arching causes vertebrae to misalign and increases injury risk. Remember: always lift heavy objects with a straight back!

2. Transfer the main load to your legs. There is a helpful relationship here: engaging your quadriceps and glutes during lifting shifts the load from your lower back to your legs. The lower your hips are during the lift, the more the leg muscles bear the weight. So before lifting, perform a slight squat (with a straight back!) and then use your legs to raise the load.

3. Keep the weight close to your body. Although few people lift heavy items with fully extended arms, it’s important to hold the load as close as possible to reduce lower back strain. Lift the object almost touching your body.

Lifting with Support on One Leg

In the gym, single-leg lifts include lunges or step-ups, often performed with weights—lunges with dumbbells or kettlebells, step-ups with a barbell on the shoulders.

In daily life, similar movements occur when stepping onto a chair carrying a heavy box or bag, or rising from the floor holding a heavy object or child.

The main mistake in this movement is incorrect knee alignment. When placing your foot on an elevated surface and shifting your body weight onto it, the knee must not turn inward. This reduces stability and increases the chance of ligament sprains or falls during lifting.

To prevent this, ensure your knee is slightly turned outward during step-ups or lunges. If it continues to turn inward despite your efforts, the weight is likely too heavy.

Also, knee positioning affects stability. Proper technique dictates that the knee should not extend beyond the toes. Ideally, the angle between the thigh and shin should be 90 degrees.

Another important point: avoid rounding your back. As with deadlifts, a rounded back increases lumbar strain. Always perform lifts with a straight back to engage primarily the leg muscles.

Squatting

This fundamental powerlifting exercise is performed with a barbell on the shoulders or chest. In everyday life, it corresponds to lifting from low surfaces, such as a low bench.

Here is the proper technique to follow both in the gym and daily life:

1. Keep your back straight. You won’t find any exercise done with a slouched back. Remember this especially when lifting heavy items: slouching leads to lower back pain.

2. Turn your toes and knees outward. Slightly outward toes and knees aligned with the toes help the pelvis rotate forward during the squat, allowing the back extensor muscles to stabilize the spine and reduce lumbar load.

Additionally, like in deadlifts, knees should not collapse inward, as this places unnatural stress on the joint and increases injury risk.

Walking While Carrying Heavy Items

Many people occasionally carry heavy objects in both hands. The gym equivalent is the "farmer's walk," where athletes move across the floor holding barbells, kettlebells, or dumbbells.

Let’s review the technique useful for everyday life when carrying particularly heavy loads without prior preparation:

1. Lift properly. Use a straight back and slight squat to shift the load from your spine to your legs.

2. Keep your shoulders back. Slouching can cause shoulder joint strain. Retract your shoulder blades so your shoulders naturally straighten. Raising your shoulders slightly can also relieve joint stress.

3. Take moderate steps. The farmer's walk uses small steps, but since everyday loads are generally lighter, medium strides provide better stability.

Focus on Your Movements

The primary cause of household injuries is lack of concentration. If you’re thinking about how a heavy couch will fit into your room while lifting it, your injury risk increases significantly.

Therefore, whether exercising or performing daily tasks, focus on your body’s sensations: which muscles are engaged, joint positioning, where the main load lies during lifting, and how you can adjust your posture for greater comfort.

Be mindful of your body and move correctly.

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