Body alignment refers to how the human skeletal structure (aka head, shoulders, spine, hips, knees and ankles) line up with each other.
It’s about balance between the axes and is something that can be developed and understood through regular practice of core movement.
Why is proper body alignment important?
Proper body alignment allows you to safely perform different tasks throughout the day, in a way that does not require you to exert unnecessary energy.
When your body is out of alignment, your muscles and joints must compensate in ways that increase strain and fatigue, increasing the risk of exercise injury or musculoskeletal problems.
What role does posture play in body alignment?
Posture plays an important role in body alignment, as the way you hold your body upright when standing, sitting or lying down can affect how your skeletal structure sits.
Practicing good posture is therefore essential to keeping your body properly aligned.
Below are some tips for maintaining good posture as you go about your day.
When standing:
- stand up straight and tall
- keep your head level
- pull your stomach in
- keep your shoulders back
- place weight mostly on the balls of your feet
- let your arms hang down naturally at your sides
- keep your feet about shoulder-width apart.
When sitting:
- don’t cross your legs; keep your feet flat on the floor, with your ankles in front of your knees
- relax your shoulders so they aren’t rounded or pulled backwards
- keep your elbows close to your body; they should be bent between 90 and 120 degrees
- ensure your back is fully supported; use a back pillow or other form of support if your chair doesn’t have a backrest to support your lower back’s curve
- ensure your thighs and hips are supported with a well-padded seat; your thighs and hips should be parallel to the floor
- take brief walks around your office or home
- gently stretch your muscles every so often to help relieve muscle tension.
When sleeping:
- keep head pillows to a minimum; having too many forces your neck to curve upward, which can cause pain and create strain on your shoulders
- when turning in bed, don’t twist or bend at the waist; instead, move your entire body as one unit.
How walking can impact posture and alignment
Walking is something most of us do daily, but we don’t often think about how we walk.
It’s time we do, however, as how we walk can impact our posture and alignment, and thus our ability to move well.
Walking with the right technique can help strengthen your muscles, allowing you to maintain good posture and alignment all day long. It can also:
- decrease wear and tear of your joints, muscles, and ligaments
- prevent back, hip, neck, and leg pain
- reduce muscle aches and fatigue
- reduce the risk of injury
- improve your balance and stability.
To walk the right way, lengthen your spine—keeping your head up and eyes forward. Let your shoulders sit down and back. Keep your feet hip width apart with toes facing forwards. Swing your arms gently and freely from your shoulders (not elbows) opposite hand to foot.
Keeping you body alignment in check
As you move throughout your day, it’s important to maintain proper body alignment.
Here are a set of reminders you can use to keep your skeletal structure in balance:
- Focus on your weight-bearing spine, at your core.
- Are you balanced at your hip joints, with an outward energetic spiral?
- Are your knees released and flexible?
- Are your feet feeling the ground?
- Are you aware of the 3 points of support?
- Is your head dynamically poised and reaching energetically on an out-breath?
- Is your back free, long and wide?
- Are you organising yourself around your center, like an apple around a core?
- Are your arms operating from the spine? Do they feel integrated, balanced and alive?