Postural Alignment Exercise Video

Laser Spine Institute advises proper postural alignment

At Laser Spine Institute, we highly recommend making a strong commitment to maintaining proper postural alignment. This is an excellent habit to get into long before you visit our surgery center, and individuals who are considering a minimally invasive surgery or who have recently undergone one of Laser Spine Institute’s procedures should become educated on the health benefits of practicing good spinal posture. Proper postural alignment can not only reduce the strain on the spinal components, but it can also help alleviate discomfort and reduce the likelihood of additional spinal degeneration. So, what exactly does postural alignment entail? We’ll help you find out in the steps below.

Some general advice before we get started:

The team at Laser Spine Institute knows that it can be difficult to improve your posture overnight, particularly if you have never made it a strong priority. However, with a little practice it is relatively easy to gradually improve the alignment of your spine when you sit, stand and walk. Your efforts can start with some basic mental cues. For example, imagine that a thread extends from the top of your head skyward, holding you up and helping to straighten your posture.

  • Step 1 — As a Laser Spine Institute physical therapist can explain, postural alignment begins at your feet. Start in a standing position, and make sure that each foot is planted firmly on the ground and your weight is distributed evenly across them. If you feel like your weight is predominately over your heels or the tops of your feet, adjust accordingly.  Additionally, your feet should be roughly hip-width apart and even with one another.
  • Step 2 — While standing, your hips should be positioned straight above your ankles. You don’t want to lean forward or backward. Additionally, it is a good idea to attempt a pelvic tuck. During this exercise, you will draw your navel toward your tailbone while trying to lengthen the space between your rib cage and pelvis. This is a subtle adjustment, but it can go a long way toward making you feel taller.
  • Step 3 — Your shoulders should be positioned over your hips with your ears positioned over your shoulders. Again, if you feel yourself hunching over or leaning back, make a conscious effort to adjust your position. You should also avoid shrugging by ensuring that there is ample space between your ears and the tops of your shoulders, and keep your neck long by gently tucking in your chin.

In time, good postural alignment will become habitual and you may find an improvement in your neck and back pain. To learn more, contact Laser Spine Institute today.