Proper form in everyday movements

Proper form while working out is crucial in order to prevent injury. If someone needs help with proper exercise form there is plenty of help out there to make sure you are doing it correctly (personal trainers, gym employees, and machine diagrams). As this is helpful and important to know for injury prevention while exercising, many people injure themselves in their normal everyday lives. Just as it is important to practice proper form while exercising is it important to know and practice good form in our daily movements. Practicing proper form will help prevent injury and slow down the aging process that causes our aches and pains.

Here are some examples:

Entering your Car:

Turn your back toward the seat keeping your legs together, then sit in the seat.  While keeping the legs together bring your legs into the car. Do the same as you step out, bring both legs out first and then stand up.

Swinging your legs separately, as we tend to do could throw the sacroiliac joint (SI joint) out of position, which can lead to back issues.


When reaching, take a step with the reach to create an energy transfer when grabbing an object. This will take the stress of holding the object off of your back.

When reaching for a high object step into the reach.

When reaching for a low object step into the reach while keeping a flat back and bend the knees.

Rotating laundry:

Keep a flat back and bend at the knee like a squat. Keep the squat position the entire time you are grabbing laundry in order to keep your back safe. If your legs get tired stand up straight to take a break.  

 Picking up heavy objects (laundry basket):

Use your legs to squat down to the object while keeping a flat back and tight core. Stand up using your legs while keeping the object close to your body.

Keep the object close to your body while carrying.  

Sitting: Sit up tall with shoulders back, head straight while keeping a tight core and an even distribution of weight on the legs. Try not to cross your legs as this may throw off the SI joint. Sitting up straight will help prevent injury and take stress off the spine.

Standing up:

Scoot to the edge of the chair; bring your feet back towards the chair and hinge at the hips to lean forward. Once you lean enough where your bottom starts to come off the chair, stand up.

Getting out of bed:

Starting on your back, roll to your side, use both hands to push upper body up, then bring both legs off the bed until you are in a sitting position then carefully step off of the bed. Sweeping (vacuuming, moping):

Keep a flat back and soft knees, step with the broom. Use slow longer sweeps not short fast motions.


Always keep a flat back

Use your legs to pick up low objects

Do not use jerking motions

Keep your core tight

Take your time

Think before you move


Exercises to improves these movements:


Sit to stands