Vertical alignment- exercise two
Next in your sitting standing position on the ground - look at your line up from shoulder to hip – is this vertical ? You will be in near-perfect balance if your shoulder is over your hip and your ear is over your shoulder . You ’ ll notice that if your feet are squarely under your hips that you can in fact tilt your upper body forward or backward ( shoulders in front of or behind the vertical line ) and stay still on your feet . But also notice that when you tilt forward or backward how much more effort it is to stay in balance . Next thing to notice is what your lower back and pelvis are doing . If you are wearing a belt – is it level ? Or does it tip down in front or behind ? ( Now might be a good time to pop a belt on around your hips if you don ’ t already have one on ). Does your lower back have too much arch in it ( concave ) or not enough ( convex ). Your lower back ( lumbar spine ) should have a small arch in it when you are standing . Too much arch in the lower spine is nearly always hand in hand with a pelvis that is tipped down in front ( you belt will be lower at the front than the back ), while the opposite is true for a slumped lower back . If you ’ re either one of these what do you need to do to get a level pelvis and a near flat lower back ? If you have an arched back you ’ ll need to try pulling up your belly button or pubic bone . Notice how this will probably involve recruiting your abdominal muscles ( bingo !). If you are the opposite you might need to think of dropping your pubic bone or almost making a duck bum out behind you ( just a bit mind !) – imagine wagging some feathers behind you .
L-R Neutral pelvis and spine but shoulders tipping back , Neutral spine and pelvis – vertical line up , Hollow spine – pelvis tips down in front , tucked pelvis with hips pushed forward