Skeletal Alignment

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Biomechanics Magazine June 2006 http://biomech.com

Skeletal Alignment

By: P. Gallagher, PT

Ideal postural balance is the integration of all kinetic components

into a balanced and reciprocal alignment that is dynamic and

functional, and puts the least amount of stress on the

musculoskeletal system. Use this ideal alignment as a home base; it

is the place to come back to whenever possible.

Before starting this exercise, take notice of where your body weight

is in your feet. Is it to the front of the feet? To the back? On one

foot more than the other? Is it on the inside or the outside arch of

the foot? On the inside arch of one foot and the outside arch of the

other? Once you finish the entire series, recheck your weight

placement to see if there are any changes. You will often find

yourself more centered.

This exercise is performed standing with the feet parallel to each

other (A). Note weight placement between the feet and within each

foot. Recheck placement at the end of the series.

With the feet mirroring one another, and keeping the toes and heels

on the floor, pronate your feet, or roll them inward (, then

supinate your feet, or roll them outward ©. Roll to comfortable end

ranges three to five times, then stop in the midrange of the

movement.

Next, supinate one foot while simultaneously pronating the other (D),

stopping when both feet are in the midrange of the movement. If there

is any difference between feet, have each foot imitate the movement

available to its partner. Make a conscious mental image of the

midrange position of the foot and ankle joints. Execute the same

exercise with the feet slightly externally rotated (turn the toes out

between 10 degrees and 15 degrees ). You can also do this with the

feet in a wide stance, with two to three feet between the heels.

Repeat at least twice a week.