INTRODUCTION TO POSTURAL ALIGNMENT PRACTICE
Greater health requires efficient patterns of body use. These patterns become natural and spontaneous as the body structure develops more in alignment with its inherent “design”. This ideal pattern includes a blueprint for the "stacking" of body segments in space. The function of this more appropriate structural relationship is the unhindered flow of energy, breathing, alertness and movement.
The development and use of an aligned structure is basic to many forms of healing and personal development. Whatever the structurally oriented healing methods used, greater success and enduring value will be gained when basic principles of alignment are learned and practiced in addition. The simple exercises that follow result in actual body restructuring, so that "posturing" oneself according to desirable structural principles becomes easier, and feels increasingly natural and appropriate. For most persons, "good" posture will not become normal without some amount of structural change. Also, without intentional practice of "good" posture, particularly in the beginning, structural reintegration cannot proceed smoothly. Such practice must, of course, be based on learned principles of body usage, which are applied in an unstrained and progressive manner over time.
The anatomical relationships of the body’s segments are reordered in these exercises. For structural development to proceed smoothly, an understanding of the basics of healthy alignment is necessary. Practice of healthier postural patterning and body usage, along with an understanding of simple body structural principles, will greatly speed up the process of positive change.
Remember that these relationships of one body part to another represent an ideal pattern. The more you practice these exercises and apply their principles in daily life, the more closely your own structure will approach the ideal in an increasingly effortless way. There should never be a sense of strain or unpleasantness in trying to "fit" an ideal structural standard. Since many of us have come from a background of structural randomness and distortion, it is necessary to re-learn how to align the body’s segments as it becomes capable of new, more appropriate alignment. In effect, we must learn how best to "wear the body".
The very center of our physical structure is the spine and its two ends: the pelvis and the head. Encased within the spine and cranium is the central nervous system, center of our conscious life. Thus, structural health of this core structure is the foundation for the structural and energetic health of the rest of the body. For this reason, the basic structural exercises focus strongly on the spine. Regular practice of these exercises will help heal many existing structural problems.
The structural exercises that you will be practicing:
Postural Training Position – Back on Wall,
Postural Training Position - Back on Floor,
Spinal Elongation Breathing,
Door or Bar Hanging,
Shoulder Widening, and
Backbend over Roll,
develop a straighter, more elongated spine, with decreased joint compression. The spine will retain its three normal curves, but these curves will not be as excessive as they are in nearly everyone. Attention to details will guarantee that your practice is safe, effective and progressive. THESE EXERCISES ARE IDEALLY LEARNED DIRECTLY FROM A TEACHER WHO UNDERSTANDS THEIR SIGNIFICANCE AND VARIABLE APPLICATION.
By applying these structural principles in your daily life, you may feel two primary forces that are always acting on your structure. These two basic forces are (1) the strong downward rooting force of gravity connecting you to the earth; balanced by (2) a strong upward elongating force lengthening and decompressing the body. The latter is one aspect of the force of life itself.
POSTURAL TRAINING POSITIONS
Using a flat surface for feedback, you will be able to feel when you have a more structurally aligned, elongating spine. Since this exercise only requires a flat surface such as a wall or door to lean against, it can be done anywhere as a postural recharging exercise. For those with back problems, such as lower back pain or sciatica from compression, this is a simple, powerful and gentle method for decompressing the spine.
The most balanced development occurs when both the Wall and Floor Training Positions are practiced. This is because there are significant differences in the neuromuscular re-patterning process, whether the body is upright in the gravity field or not. The following description refers to the Back on Wall position; however, the same principles can be applied in both training positions.
Postural Training Position – Back on Wall
The Lower Body
Lean against a wall with the heels approximately one to one and a half feet from the wall. Bend the knees and tuck the pelvis under so that the lower spine becomes flattened to the wall without discomfort. Work gradually to this position if there is discomfort initially. The calves will be perpendicular to the ground or angled back slightly.
Shoulders
Tuck the shoulders down away from the ears and widen them out to the sides. (See also the Shoulder Widening Exercise).
Arms & Shoulders
There are several possible arm positions:
1. Simply allow the arms to hang relaxed at the sides, with the palms facing into the torso. This is the most natural position and is appropriate if you are practicing in situations when you do not want to look like you are doing an "exercise".
2. Starting from position 1, bring the elbows back to barely touch the wall, without bringing the forearms to the wall or the shoulders back. This position helps to properly align the shoulders. As the elbows are brought back, the shoulders will naturally roll back slightly, without being pulled back excessively.
3. Roll the left shoulder blade away from the wall until only the inner edge of the left shoulder blade is touching the wall. Now, roll the rest of the left shoulder blade back to touch the wall. Repeat on the right side, and then bring the arms to position 1 or 2. This position strongly stretches the shoulders out to either side, and thus widens the upper back and chest simultaneously.
Do not attempt positions 2 or 3 unless they can be done without discomfort or strain.
Stretching the Lower Spine
For additional stretch in the lower back, bend the knees and sink down lower on the wall. Then, keeping the sacrum in firm contact with the wall, slowly straighten the knees back to the original position. This will create a traction that increases the lengthening of the lower spine.
For even more stretch, place the hands around the hips and push down while you straighten back to the original position. This will even more strongly lengthen the lower spine. Do not attempt this until the lower back can be brought to the wall without discomfort. This is most effective when practiced against a wall that is not completely smooth.
Spinal Elongation Breathing
Simply standing in the Postural Training Position – Back on Wall will help to decompress and straighten the spine. The goal is not to have a straight spine, but an elongating, and thus, straightening spine. The wall or floor gives you feedback when your spine is in a more straightened alignment. Brief use of either of the Postural Training Positions, even without intentional breathing can be a useful postural re-set during the day. Leaning against an available wall, door, elevator, or other flat surface when there is a moment will greatly speed the realignment and learning process.
While it is not necessary to do special breathing in order to derive benefit from using the alignment positions, regular practice of Spinal Elongation Breathing in both training positions (Wall and Floor), will significantly enhance their effects.
POSTURAL TRAINING POSITIONS – PRACTICE OUTLINE
Back on Floor
1. Lay flat on your back with the feet flat in aligned position with knees bent.
2. Pelvis tucked under to bring lower back toward floor without discomfort.
3. Shoulders tucked down away from the ears, and widening to the sides.
4. Arms on floor near torso with palms down, or
Arms on floor farther from torso with palms up, or
Hands over lower abdomen, or
Arms on floor above head, or
Arms above head resting on a prop (if bringing arms to floor above head causes discomfort).
5. Chin tucked in gently to elongate the back of the neck, bringing the face parallel to the floor. Use a pillow if necessary to bring the face parallel to the floor.
POSTURAL TRAINING POSITIONS – PRACTICE OUTLINE
Back on Wall
1. Lean comfortably into a flat surface such as a door or wall with the feet several inches up to several feet away from the wall, in aligned position.
2. Knees bent or straight (but not locked back).
3. Pelvis tucked under to bring the lower back toward the wall without discomfort.
4. Shoulders tucked down away from the ears and widening to the sides.
5. Arms relaxed at the sides with palms facing into the torso. Alternatively, bring the elbows to the wall without bringing the forearms to the wall, or the shoulders back.
6. Head held as if gently pushed back from the upper lip and lifted from its crown, bringing the face parallel to the wall. (Many persons will not have the back of the head touching the wall, at least during earlier in their development).
For additional stretch in the lower back, bend the knees and sink lower on the wall. Then keeping the sacrum in firm contact with the wall, slowly straighten the knees back to the original position. (Do not attempt this until the lower back can be brought to the wall in step 3 with no discomfort.)
Greater health requires efficient patterns of body use. These patterns become natural and spontaneous as the body structure develops more in alignment with its inherent “design”. This ideal pattern includes a blueprint for the "stacking" of body segments in space. The function of this more appropriate structural relationship is the unhindered flow of energy, breathing, alertness and movement.
The development and use of an aligned structure is basic to many forms of healing and personal development. Whatever the structurally oriented healing methods used, greater success and enduring value will be gained when basic principles of alignment are learned and practiced in addition. The simple exercises that follow result in actual body restructuring, so that "posturing" oneself according to desirable structural principles becomes easier, and feels increasingly natural and appropriate. For most persons, "good" posture will not become normal without some amount of structural change. Also, without intentional practice of "good" posture, particularly in the beginning, structural reintegration cannot proceed smoothly. Such practice must, of course, be based on learned principles of body usage, which are applied in an unstrained and progressive manner over time.
The anatomical relationships of the body’s segments are reordered in these exercises. For structural development to proceed smoothly, an understanding of the basics of healthy alignment is necessary. Practice of healthier postural patterning and body usage, along with an understanding of simple body structural principles, will greatly speed up the process of positive change.
Remember that these relationships of one body part to another represent an ideal pattern. The more you practice these exercises and apply their principles in daily life, the more closely your own structure will approach the ideal in an increasingly effortless way. There should never be a sense of strain or unpleasantness in trying to "fit" an ideal structural standard. Since many of us have come from a background of structural randomness and distortion, it is necessary to re-learn how to align the body’s segments as it becomes capable of new, more appropriate alignment. In effect, we must learn how best to "wear the body".
The very center of our physical structure is the spine and its two ends: the pelvis and the head. Encased within the spine and cranium is the central nervous system, center of our conscious life. Thus, structural health of this core structure is the foundation for the structural and energetic health of the rest of the body. For this reason, the basic structural exercises focus strongly on the spine. Regular practice of these exercises will help heal many existing structural problems.
The structural exercises that you will be practicing:
Postural Training Position – Back on Wall,
Postural Training Position - Back on Floor,
Spinal Elongation Breathing,
Door or Bar Hanging,
Shoulder Widening, and
Backbend over Roll,
develop a straighter, more elongated spine, with decreased joint compression. The spine will retain its three normal curves, but these curves will not be as excessive as they are in nearly everyone. Attention to details will guarantee that your practice is safe, effective and progressive. THESE EXERCISES ARE IDEALLY LEARNED DIRECTLY FROM A TEACHER WHO UNDERSTANDS THEIR SIGNIFICANCE AND VARIABLE APPLICATION.
By applying these structural principles in your daily life, you may feel two primary forces that are always acting on your structure. These two basic forces are (1) the strong downward rooting force of gravity connecting you to the earth; balanced by (2) a strong upward elongating force lengthening and decompressing the body. The latter is one aspect of the force of life itself.
POSTURAL TRAINING POSITIONS
Using a flat surface for feedback, you will be able to feel when you have a more structurally aligned, elongating spine. Since this exercise only requires a flat surface such as a wall or door to lean against, it can be done anywhere as a postural recharging exercise. For those with back problems, such as lower back pain or sciatica from compression, this is a simple, powerful and gentle method for decompressing the spine.
The most balanced development occurs when both the Wall and Floor Training Positions are practiced. This is because there are significant differences in the neuromuscular re-patterning process, whether the body is upright in the gravity field or not. The following description refers to the Back on Wall position; however, the same principles can be applied in both training positions.
Postural Training Position – Back on Wall
The Lower Body
Lean against a wall with the heels approximately one to one and a half feet from the wall. Bend the knees and tuck the pelvis under so that the lower spine becomes flattened to the wall without discomfort. Work gradually to this position if there is discomfort initially. The calves will be perpendicular to the ground or angled back slightly.
Shoulders
Tuck the shoulders down away from the ears and widen them out to the sides. (See also the Shoulder Widening Exercise).
Arms & Shoulders
There are several possible arm positions:
1. Simply allow the arms to hang relaxed at the sides, with the palms facing into the torso. This is the most natural position and is appropriate if you are practicing in situations when you do not want to look like you are doing an "exercise".
2. Starting from position 1, bring the elbows back to barely touch the wall, without bringing the forearms to the wall or the shoulders back. This position helps to properly align the shoulders. As the elbows are brought back, the shoulders will naturally roll back slightly, without being pulled back excessively.
3. Roll the left shoulder blade away from the wall until only the inner edge of the left shoulder blade is touching the wall. Now, roll the rest of the left shoulder blade back to touch the wall. Repeat on the right side, and then bring the arms to position 1 or 2. This position strongly stretches the shoulders out to either side, and thus widens the upper back and chest simultaneously.
Do not attempt positions 2 or 3 unless they can be done without discomfort or strain.
Stretching the Lower Spine
For additional stretch in the lower back, bend the knees and sink down lower on the wall. Then, keeping the sacrum in firm contact with the wall, slowly straighten the knees back to the original position. This will create a traction that increases the lengthening of the lower spine.
For even more stretch, place the hands around the hips and push down while you straighten back to the original position. This will even more strongly lengthen the lower spine. Do not attempt this until the lower back can be brought to the wall without discomfort. This is most effective when practiced against a wall that is not completely smooth.
Spinal Elongation Breathing
Simply standing in the Postural Training Position – Back on Wall will help to decompress and straighten the spine. The goal is not to have a straight spine, but an elongating, and thus, straightening spine. The wall or floor gives you feedback when your spine is in a more straightened alignment. Brief use of either of the Postural Training Positions, even without intentional breathing can be a useful postural re-set during the day. Leaning against an available wall, door, elevator, or other flat surface when there is a moment will greatly speed the realignment and learning process.
While it is not necessary to do special breathing in order to derive benefit from using the alignment positions, regular practice of Spinal Elongation Breathing in both training positions (Wall and Floor), will significantly enhance their effects.
POSTURAL TRAINING POSITIONS – PRACTICE OUTLINE
Back on Floor
1. Lay flat on your back with the feet flat in aligned position with knees bent.
2. Pelvis tucked under to bring lower back toward floor without discomfort.
3. Shoulders tucked down away from the ears, and widening to the sides.
4. Arms on floor near torso with palms down, or
Arms on floor farther from torso with palms up, or
Hands over lower abdomen, or
Arms on floor above head, or
Arms above head resting on a prop (if bringing arms to floor above head causes discomfort).
5. Chin tucked in gently to elongate the back of the neck, bringing the face parallel to the floor. Use a pillow if necessary to bring the face parallel to the floor.
POSTURAL TRAINING POSITIONS – PRACTICE OUTLINE
Back on Wall
1. Lean comfortably into a flat surface such as a door or wall with the feet several inches up to several feet away from the wall, in aligned position.
2. Knees bent or straight (but not locked back).
3. Pelvis tucked under to bring the lower back toward the wall without discomfort.
4. Shoulders tucked down away from the ears and widening to the sides.
5. Arms relaxed at the sides with palms facing into the torso. Alternatively, bring the elbows to the wall without bringing the forearms to the wall, or the shoulders back.
6. Head held as if gently pushed back from the upper lip and lifted from its crown, bringing the face parallel to the wall. (Many persons will not have the back of the head touching the wall, at least during earlier in their development).
For additional stretch in the lower back, bend the knees and sink lower on the wall. Then keeping the sacrum in firm contact with the wall, slowly straighten the knees back to the original position. (Do not attempt this until the lower back can be brought to the wall in step 3 with no discomfort.)
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