Alignment is defined as the relationship of the individual body segments to each other. It is the most fundamental position of the body before movement begins. Proper alignment places a minimum amount of strain on the muscles and ligaments. Deviations from proper alignment will cause muscle fatigue. In addition, there is a greater risk of injury.
The Role of the Muscles
The large muscle groups are involved with maintaining correct alignment. These muscles are known as antigravity muscles because they work to resist the pull of gravity to keep the body upright. These muscles must be able to prevent the skeleton from collapsing. Correct alignment depends on the balance between the front and back postural muscles. Contributing muscles include the calf and lower back muscles in the back of your body. The contributing muscles in the front are your abdomen and thigh muscles.
Correct Alignment
In a correctly aligned body, a line passes through specific points while in a standing position. These points can be seen from the side and back view. From the side view, the correct alignment reference points are the top of your ear, middle of your shoulder, center of your hip, back of your kneecap and front of your ankle bone. From the back view, the correct alignment reference points are the center of your head, midpoint of your spine, middle of your buttocks and the center point between your heels.
Alignment Deviations
Postural deviations occur when the body does not maintain a correct alignment. A misaligned spine will result in some type of deviation. In correct spinal alignment there are natural curves in the spinal column. In alignment deviations, a curve becomes excessive placing additional stress on the spine and its surrounding tissues. An increased curve of the lower spine is known as lordosis. An increased curve of the upper spine is called kyphosis. A lateral curve to the spine is known as scoliosis. When the misalignment is caused by muscle weakness or fatigue, it can be corrected. When the misalignment is caused by structural problems of the bones, it cannot be corrected.
Alignment with Activities
Correct alignment is needed to move and carry out daily activities. When standing, distribute your weight equally over your feet. Keep all part of your feet in contact with the floor. This creates the widest base of support. When lifting objects, bend your knees and lift from your legs. Do not bend from your waist or keep your knees locked. Hold heavy objects close to your body. Maintain good posture when sitting and while driving. Avoid sleeping on your back or on your stomach. The preferred sleeping position is on your side with your knees slightly bent.
Considerations
Alignment assessment is the first step in preventative or rehabilitative care. Improved alignment may require the help of a physical therapist. Develop an awareness of what proper alignment is and the role of posture. Keep supporting muscles strong and balanced with exercise. Improved flexibility will allow full range of movement, which increases the effect of exercise, according to the American Physical Therapy Association's 1999 "Book of Body Maintenance and Repair."
References
- "Keep Moving: Fitness Through Aerobics and Step:; Esther Pryor & Minda Goodman Kraines; 2000
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
