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An Exercise that Will Actually Improve Your Posture
Delsarte, Alexander, Masoero, You
Overview
This video introduces an exercise building on previous posture training, focusing on a heel raise variation inspired by F.M. Alexander. It explains how to perform the exercise using a wall for support to maintain an upright, lengthened torso while lifting onto the balls of the feet. The video emphasizes coordinating leg extension with torso lengthening, contrasting this with traditional exercises that may shorten the body. It details specific foot and leg alignments to ensure proper engagement and highlights the exercise's benefits for everyday movements like walking and running, as well as its effectiveness in revealing and correcting postural habits.
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Chapters
- The exercise progresses from a previous wall-based posture drill.
- It incorporates lifting onto the balls of the feet (forefoot) while maintaining back contact with the wall.
- The goal is to practice extending legs and lengthening the torso simultaneously.
This chapter sets the stage by connecting a new, more advanced exercise to foundational posture principles, showing how to build upon existing knowledge for greater improvement.
Standing with your butt, mid-back, and upper back against a wall, heels one fist-distance away, then lifting your heels off the ground.
- Stand upright against the wall, then lift your heels to stand on the forefoot, not the toes themselves.
- Maintain contact of your lower and mid-back with the wall throughout the movement.
- Perform the movement with controlled repetitions: go up, hold briefly, then come down, rather than continuous up-and-down motion.
- Keep the rib cage lifted and away from the pelvis to avoid shortening the torso.
Understanding the precise mechanics of this heel raise is crucial for achieving the intended benefits of torso lengthening and leg extension, preventing common compensatory movements.
As you lift your heels, consciously keep your torso in the same configuration, not leaning back or forward, and maintain a high rib cage away from your pelvis.
- Ensure the outsides of your feet face straight ahead, causing toes to angle slightly inward.
- Focus weight distribution on the inner three toes, actively lifting the outer (pinky toe) side of the foot if necessary.
- Externally rotate the ankles by pulling the outer ankle bone forward and the inner ankle bone back to help stay on the inner toes.
- Abduct the thighs (pull them apart), with more emphasis on the back of the thighs than the front, to prevent knee narrowing.
Correct foot and leg alignment prevents instability and improper muscle engagement, ensuring the exercise effectively targets postural muscles and reveals underlying coordination issues.
You can even lift the pinky toe side of your foot off the ground to ensure you are balanced on the inner three toes.
- This exercise improves posture by lengthening the entire body, unlike exercises that isolate parts of the body or involve lying down.
- It coordinates leg extension with torso lengthening, mimicking natural upright movements like standing and walking.
- Traditional exercises like weightlifting or push-ups often fail to promote full-body lengthening and can even encourage shortening.
- The common heel raise often leads to abdominal protrusion and torso shortening, which this method actively avoids.
Recognizing why this specific exercise is superior to common alternatives helps learners prioritize effective methods for lasting postural improvement.
Unlike sit-ups that might shorten your torso, this exercise promotes a coordinated lengthening from head to toe.
- The exercise, even when simple, can be surprisingly tiring and reveal underlying postural habits.
- Proper execution requires attention to detail and can highlight difficulties in leg extension or torso lengthening.
- Video recording yourself can help identify areas for improvement and track progress.
- Mastering these coordinated movements improves efficiency in walking, running, and other complex actions, moving away from habitual, less efficient patterns.
This chapter emphasizes the diagnostic power of the exercise, showing how it serves as a tool for self-discovery and the conscious correction of ingrained, inefficient movement patterns.
If you find yourself narrowing your knees or falling onto the outsides of your feet, it indicates trouble with leg extension, which this exercise is designed to address.
Key takeaways
- Improve posture by coordinating leg extension with torso lengthening, not by isolating body parts.
- The wall-supported heel raise is an effective exercise for practicing simultaneous lengthening of the legs and torso.
- Pay close attention to foot and ankle alignment to maintain balance on the inner three toes and prevent inward knee collapse.
- This exercise promotes a full-body lengthening that is more beneficial for posture than many traditional strength-building exercises.
- Consciously avoid shortening the torso while performing heel raises; aim for length from head to pelvis.
- Use video feedback to identify and correct postural habits revealed during the exercise.
- Developing coordinated lengthening movements improves the efficiency and quality of everyday activities like walking and running.
Key terms
ForefootMetatarsalsTorso lengtheningLeg extensionRib cage heightOuter mallelousInner mallelousAnkle rotationThigh abductionPostural habits
Test your understanding
- How does the wall-supported heel raise differ from a standard heel raise in terms of torso engagement?
- What specific foot and ankle adjustments are necessary to maintain proper balance during the heel raise exercise?
- Why is coordinating leg extension with torso lengthening considered more beneficial for posture than isolated exercises?
- How can video recording be used as a tool to improve performance and self-awareness during this exercise?
- What common mistakes might someone make during this exercise, and what do they indicate about their current postural habits?