You can easily identify military personnel by their erect posture. Military commanders know that soldiers standing at attention for hours on end are at risk for "falling out." Developing correct body alignment enables them to hold rank. Neurologists, chiropractors and physical therapists know that, if left unaddressed, poor body alignment can quickly turn into neuromuscular pain, joint deterioration and disk degeneration. Correcting poor alignment early in life can help you remain active and pain-free through middle age and beyond.
ABC's of Body Alignment
When all of the body's eight load-bearing joints (the ankles, knees, hips and shoulders) are in a biomechanical state of balance, body weight distribution is least stressful to the body's structures. All eight joints, together with your spine, form an interdependent kinetic chain. When one joint is out of alignment, it impacts all other joints. When joints align correctly, muscles become less fatigued because the body works in a biomechanically efficient way.
Shoulder Alignment
Good shoulder alignment is identified by a lifted chest with shoulders pulled back and down. It can be compromised by excessive time spent hunched over a desk or computer, driving, or holding the baby. Shoulder alignment can be improved by doing exercises that pull the shoulders back and down such as lat pull-downs and seated rows. Stretching tight chest and shoulder muscles will also help. Yoga provides a good regimen for adjusting shoulder misalignment.
Hip and Pelvic Alignment
Hip and pelvic alignment have a profound impact on spinal health. When the pelvis is in neutral alignment, the spine assumes its natural S-curve. An anterior or posterior pelvic tilt will cause spinal misalignment, generating pressure on disks and nerves that can lead to back pain or worse. Pelvic alignment is influenced by the hamstring, quadriceps and pelvic floor muscles that control hip movement. Exercises that strengthen and stretch those muscles can correct poor alignment. Pilates especially addresses misalignment of the pelvis and hip joint.
Knee Alignment
Poor knee alignment can throw your entire posture out of whack. Standing with your knees locked or with your weight shifted to one side, sitting for long periods or an inactive lifestyle can cause the many muscles that come together at the knee to pull with uneven tension. In correct alignment, the knees should point straight ahead and be slightly bent, never hyperextended or locked. Good knee alignment can be reestablished by doing exercises that strengthen and stretch the hamstring and quadriceps muscles.
Ankle Alignment
Misalignment of the ankles can cause a chain reaction that translates all the way up the spine to the shoulders. Footwear with inadequate support or high heels can wreak havoc on body alignment. Weak calf and shin muscles can compromise ankle stability. In correct alignment, weight should be equally distributed between the ball and heel of the foot, and toes should point in the same direction as the knees. Toe raises and balance exercises like those done in yoga can correct poor ankle alignment.
Testing Your Alignment
To determine if your body alignment needs tweaking, try this simple assessment: Stand against a bare wall with your heels, buttocks, shoulder blades and skull touching the wall. Fix your gaze straight ahead with your chin parallel to the floor. Now step forward, retaining your wall posture. If your adjusted posture feels uncomfortable or unnatural, your body alignment needs improvement.
