During these exercises you are exaggerating improved standing alignment. This will probably feel foreign and unnatural in the beginning. It is best to do these exercises for short periods of time (5-20 seconds), frequently (3-5 times/day) until you feel that improved alignment is occurring more consistently and automatically.

It is most beneficial to adjust your standing posture with these exercises during those activities or times when you tend to exhibit poor alignment. Attempt to perform your postural adjustment exercises during times when you are standing in one place, for example, morning and evening bathroom times, while waiting for elevators, while in line, etc. Keep the adjustment exercise easy and relaxed. Use Calming Breaths and the images recommended and perform the postural adjustment while watching yourself in a mirror (sideways.) You should be able to see the improvement immediately. Allow the image of your 'new' posture to sink into your mind’s eye while you watch.

The following examples include some of the most common problem standing postures. Each example includes a recommended postural adjustment exercise to help minimize the problem immediately, and the appropriate structural rebalancing exercises are also listed. If you recognize any of the poor alignment as being similar to your own, perform the postural adjustment exercises as recommended. Ignore the postures and recommendations that do not look like your alignment.

  • PROBLEM POSTURE : ABDOMEN AND BUTTOCKS STICKING OUT

  1. This pelvic position causes the abdomen to stickout in front and the buttocks to stick out in back. This alignment is probably the chief cause of low back pain while standing.
  2. Your pelvic bowl is tipped forward so that the water tends to spill out the front- this causes an increased arch in your lowback.

    EXERCISE-     Level the pelvis.
  1. Gently tilt your pelvic 'bowl' so that the front 'brim' moves up and  under you – so that the water is level and tranquil (not held tensely.)
  2. Gently lift up and in with your lower abdominal muscles to help lift the front of pelvis. Think of pulling your abdomen in away from the waist band of your pants. Allow your low back to relax and lengthen into less of an arched pattern. Bring your tail down and under you by gently tensing the buttock muscles.

    STRUCTURAL BALANCING EXERCISES 
    -Abdominal Strengthening
    -Knees to Chest
    -Hip Flexor Stretches
    -Overhead Bar Lengthening
    -Hands and Knee to Heel Sitting
    -Hamstring Strengthening
    -Bridging
    -Hands and Knees Reaching
    -Stomach lying Extension Strengthening

  • PROBLEM ALIGNMENT: SLUMPING WITH YOUR ABDOMEN LEADING OUT OVER YOUR “SKIS”

  1. Your pelvis and abdomen are leaning out in front, forcing  increased weight through the balls of feet.
  2. The upper body may compensate by slumping chest “sitting”on the abdomen and head dropped down and forward.

    EXERCISE-     Centering the pelvis head/chest float
  1. Bring your pelvis back, centering it over yourbase of support so that you feel increased weight through your heels.
  2. Allow the chest and head to lift when you inhaleand to say floating up when you exhale. Imagine a string lifting you up talland vertical, back over your heels.
  3. Lift your lower abdomen up and in to help pullyou back over your heels and lift you up tall.

    STRUCTURAL BALANCING EXERCISES:
    - Back Extensor Strengthening
    -Abdominal Strengthening
    -Hands and Knees Reaching
    -Straight Leg Raising
    -Stomach lying Extension Strengthening
    -Neck Strengthening
    -Neck Strengthening and Decompression
    -Back lying Extension Rest Position
    -Overhead Bar Lengthening
    -Spinal Counter Rotation
    -Knees to Chest
    -Bridging