Posture – Posture - Posture

Posture is the basis for structural wellformedness which contributes to efficient movement and optimal functional ability. The APTA says that “it (posture) promotes movement efficiency and endurance and contributes to an overall feeling of well-being.” The body needs to have the foundational components grounded and in place prior to addressing the top.

Feet are our base of support. Stand with your feet at a distance hip width apart. Notice the amount of mucle tension at the legs and back, the wt evenly distributed on the feet and ease of balance found here. Now, stand with your feet together and notice the feeling of instability and increased muscle tension in the body to maintain balance with this narrow base of support. Next, check the response in your body when you move your feet really wide apart. Notice where the wt is distributed on the feet and the stress at the knee and hip joints from the angle at which they are held. This is an important distinction to know –how to maintain balance with minimal effort.

By design the lower extremities and pelvic girdle set up the ability of the spine to be in and maintain a “neutral spine” position. There are 3 curves of a healthy spine. There is a lumbar arch at the lower back, a thoracic curve the opposite way like a “C” at the rib cage area, and an arch at the neck that repeats the curve of the lower back. Like this when these curves are present and in balance; the alignment inherently provides structural stability. That means there is integral strength from the design requiring minimal musculature effort to maintain the structure.

Ideal alignment is this:

Looking at the front:

The centerline of the body bisects the head the sternum the pubic symphasis. Shoulders are level (up & down; comparing left to right). Shoulder position is symmetrical -front to back. The shoulder girdle is over the pelvic girdle. The space between the arms and the body are the same on either side. Hands are level and the thumb and index fingers can be seen. Hips and knees are level. Weight is to both feet equally.

Looking from the side:

If a plumb line were drawn it would show the external auditory meatus lining up with the shoulder. The line pass just behind the axis of the hip. From the side the pelvic girdle can be seen to be level or tilted. Ideally the ASIS and the PSIS are level, parallel to the ground. Continuing down the plumb line goes just in front of the axis of the knee and finally slightly in front of the lateral malleolous of the ankle.

From the back:

It is possible to check that there are no rotations. The head will be in line with the spine, there is symmetry left to right. Shoulder blades are level and equidistant from the spine. The edge of the scapula closest to the spine is vertically oriented. Iliac crests hips and knees are also level.

The head and shoulder blades’ orientation is then primarily determined by the trunk. Slouch and see how far you can raise your arm and notice where your head is relative to your body. Then sit up tall and recheck. It’s different. In this way you can feel how form and function are intertwined. We do so many things that can lead our head into a forward position that it is important to check occasionally –when you drive is your head closer to the windshield than the head rest? If you a in a conversation is your head jutting closer to the other person? Reading is your nose in the book? And at the computer do you shift closer and closer to the screen creating enormous strain and work for the muscles at the back and front of your neck?

Your starting and resting posture will influence many aspects of your health. The blueprint design reveals an intergrated system. Poor use and positioning maintained over time can influence alterations in the structure –bone to bone relationships, and muscle length adaptations –short & tight or longer & weak.

Good posture sets us up for optimal movement. This ideal starting position lets us be upright and from here to move into the world ready for what is next…