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Post date: Sep 24, 2016 11:45:33 AM
Don't Just Sit There by Katy Bowman
Standing Well
The body is a coping machine. It adjusts well by quickly changing its cellular structure to reduce the energy output necessary to accomplish a task. The job of standing is mostly for the butt and core muscles. Changes that allow us to stand sans muscle force can damage connective tissue as the parts that support the body gradually lose function
Bone and muscle we can train. To restore ligaments? Not so much. Hanging on connective tissue for 6-8 hours a day will cause long term damage.
Steps to proper alignment:
Step 1: Feet Forward - Align the outside part of the ankle bone in a straight line with the outside edge of the bone before the pinky toe starts.
This optimizes the foot arch making muscles. We want the muscles supporting our structure on and active. It may feel weird. Do it anyway.
Step 2: Get the ankles and feet the width of the pelvis. Our hip bones should be directly over the center of our ankles.
Any farther or closer and we put strain on the knees. At the correct width it allows us to hold ourselves up using major muscle groups that do this job best. This alignment also allows us to engage hip and butt musculature needed to walk with good posterior push off.
Step 3: Legs Vertical.
From the side, the hip, knee and ankle joints should all stack vertically. Our giant heel bone is for weight bearing. Standing with the pelvis out in front of the body puts unnecessary loads on the quadriceps and psoas, which messes with the knees. Back those hips up.
Step 4: Pelvis Neutral
Anterior Superior Iliac Spine (ASIS) are the hip bones. The Pubic symphysis is the point at which the hip bones come together.
Align these vertically. The pelvis sets the base for the spine. The spine cannot sit optimally relative to gravitational force unless the pelvis allows it to do so. The integrity of the spine depends on our alignment of the vertebrae, discs and spinal ligaments. Of most importance when we are on our feet are the muscles of the abdomen. In order to keep our trunk muscles firing, they have to be at a length that optimizes their ability to generate force.
A muscle is made of tiny components called sarcomeres with overlapping parts that provide the ability to shorten or lengthen. Our habitual positioning changes the amount these sarcomeres overlap and thus, how well the muscle moves.
Excessive tucking or untucking of the pelvis reduces intra-muscular leverage and therefore the stability of the spine when maintaining a single position over time.
Neutral Pelvis
Maintaining a neutral pelvis allows the low back to maintain the appropriate amount of curve, which means reduced back pain.
Step 5: Ribs Down
The ribs should sink down right into our abdominal flesh with the lowest rib stacked vertically over the pelvis.
Why? The spine is attached to the ribs. When we thrust or lift the ribs, the spine goes for the ride. We cannot have a neutral spine without a neutral rib cage.
By lifting and jutting out the chest, we shear some vertebrae in the low back and force vertebrae in the neck unnaturally.
Even if our posture doesn’t appear as good with the ribs down, our alignment is better for the adjustment. With training, adaptations come as we actually call on the new positioning. The muscles from the top of the head to the bottom of the feet start to support us in a subtle yet constant way. In time, additional muscle mass specific to generate the forces to hold the body in a more balanced symmetrical way, eventually allow us to be relaxed and supported in an outstanding looking posture.
Step 6: Knee Pits Neutral
On the back of the knees are two lines that mark the tendons of the hamstring muscles. Ideally these should align directly behind the body as the feet point straight ahead. This allows the knees and ankles to best hinge as we walk forward. To get hammies straight, most people will need to externally rotate (front of thighs away from each other.)
The blood vessels inside the legs depend on active muscle engagement to maintain the geometry and suppleness of the arteries and veins. Collapsed standing not only taxes the musculoskeletal system but overburdens the cardiovascular system in those muscles.
Strive to consciously support standing in an aligned and symmetrical manner the entire time we are upright.
Step 7: Knee Cap Release
Relax the knee caps. Shift weight onto the heels. To unlock the knee turn off the gripping motion of the quads. Locking the knees reduces necessary blood flow and causes the thigh to do too much work.
Be upright more but do it well
Step 8: Head Ramped Up
Ears stacked over the shoulders. Don’t pick the head up by the chin nor lift the rib cage to achieve this position. The ramping motion of the head should be created by the efficient action of many joints.
Ramping helps to restore the neutral curve in the neck but also alleviates excess curvature in the upper back for better breathing, back loading and less shoulder impingement.
The amount the weight of the head deforms the structures it connects to is influenced by where it sits. The more forward the head nods, the greater the load to the upper spine
Standing all day in shoes
There is no way to stand in neutral wearing positive heeled shoes (any shoe with heels raised higher than the toes.) The elevated heel takes many joints out of neutral and relocates the center of mass from the heels to the toes.
Any mildly elevated shoe can cause trouble. Elevated shoes shift weight off the heels more to the center which puts pressure from the back of the foot to the front of the foot where the tiny delicate bones and tender ligament structures are ill-equipped to adapt to this unnatural load. Invest in professional yet minimal footwear. Alignment is about forces, and long term tissue adaptation. Seek to transition to something more minimal and healthy.
When standing hurts the back, recheck the ribs.
Rib thrust is a common cause of back pain when standing.
Take this test to see:
Stand with the heels 3-4 inches from a wall. Keep the butt touching but not overly pressing into the wall.
Maintain vertical legs (step 3.)
Bring the shoulders, arms and back of the head to the wall.
A natural curve in the low back should leave a space, but the ribs (bra strap) should still be touching the wall.
Adjust the pelvis (as in step 4) if waist is entirely on the wall.
Without straining, attempt to maintain mid back, shoulders and head against the wall.
If unable to achieve this alignment, it is likely that upper spine mobility has been lost.
To decrease pain, drop the ribs regularly. Use corrective shoulder opening exercises without shearing the ribs: “ribs down” to improve mobility (see thoracic and nerve stretch in ch. 7)
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