Children and babies naturally have good posture. However, as adults we often lean forward over a computer or other device, look down when we walk, and slouch in our chairs. The Home Position pulls me back to good posture and gives me more muscle strength.
What is the Home Position? I learned about the Home Position the past few months at my weekly B Strong 4 Life training. It's basically engaging core muscles to stabilize and protect the spine. Sounds simple enough, and it is, but a few specific instructions helped me to lock this in during my weekly exercises and also during my regular daily activities.
First, think about bringing your shoulders down and back and consciously tighten/engage the muscles in your back that are right below your shoulders (teres major). Next, tighten your oblique abdominal muscles so that the sides of your waist feel firm to the touch. Next, tighten your glutes and think about keeping your core stable, hinging from the hips and bending your knees to lower yourself rather than bending from the waist.
When I first tried focusing on staying in the Home Position for the Biodensity exercises, there was a dip in the amount of force I was able to exert. But since then it has increased as I practiced the Home Position, because that position gives more stability and strength.
Practicing the Home Position in the Biodensity exercises adds to the bone-building effect. And practicing that posture in daily activities helps stabilize your core and protects the spine. As an added bonus, bringing your shoulders into Home Position when sitting in an office chair is an instant energizer.