STANDING WEIGHT DISTRIBUTION

Thank you all who responded to my first post on Setting a Solid Foundation.  I appreciate your insight and your kind words.  Moving on from standing with your feet hip width apart and feet facing forward, how do I set my weight distribution?

 Many of us have a tendency to have more weight forward on the front part of our feet for a variety of reasons. Examples: 

·      Over flexing the knees-Bending knees too much 

·      Hyperextending knees throwing our pelvis too far forward

·      Heel pain- to take the pressure off the heels

·      Gripping the ground with your toes-toes work so much harder than they should

 The body tries to self-correct by leaning the upper body too far forward or backwards putting joints out of alignment. These positions force our calves and hamstrings to contract to keep us from falling over and both of these corrections contribute to many ailments that can be fixed.  

 Once you have set the proper leg and foot base, now change your weight distribution.  Think of your feet having four corners on each foot with the toes cut off.  Shift your weight more to the back of the center of your heel, unloading the forefoot and distribute the weight as if you have no toes.  Each corner should have 25% of your weight-equally, with toes unloaded.  You should be able to pick up your toes easily without having to counterbalance your body with another body part.  

In addition, straighten your knees slightly if over flexed by pushing quads backward; bend knees slightly, if hyper extended; and relax the toes-not using them to hold you up. (You should be able to lift up your toes easily). Getting the stress out of the toes and front part of your foot will help significantly with foot pain and numbness as well.  

 Create an awareness several times a day to notice what you body habits are and try to make a change in your feet, leg position and your weight distribution.  It is so easy to slip back into our old habits as we usually don’t think about how we hold ourselves. Challenge yourself to be aware of your habits and begin the journey on re-building your new structure to move efficiently! 

 Beginning from the ground up, the next topic will cover your pelvis position related to the above. I’d love feedback from you!  Does this description give you a better understanding of your weight distribution?  What other topics would interest you? Have a beautiful day!

 Website: terryroach.com

Trbodymechanics.com

Email: terry@trbodymechanics.com

Setting A Solid Foundation

Hello all,
I have been out of the loop for the last 10 years and am coming back in the online world. I will be posting tips on posture and body mechanics to help you remember some of the concepts you learned in your time with Body Stabilization Training. These also may be helpful to those of you who have not been through the program.

Proper posture and body mechanics can give you a new lease on life!

When a building is built, the engineers make sure that the foundation of that building is strong as it supports everything above it. Just as a pyramid has a wide base to support each level above it, as human beings God built us with an amazing “foundation” that is evident the moment we start to stand and walk as babies. Babies don’t think about how they stand or walk, they figure it out by getting upright with their feet under their hips as it is a natural function.

As we grow, we develop habits that see us changing from that initial foundational posture. We emulate our parents’ postures, injuries over the years force us to compensate, and the role models in the world for posture all contribute to those changes. In relation to our hip width, women typically stand with their feet too narrow and men with their feet to wide and turned outward like a duck. Both extremes cause problems in the spine and the joints.

Do you know what is your foundational posture?

Look at your standing posture in front of a mirror. Your feet, knees and hips should be in a straight line on each side, with toes straight forward. Take a yardstick or pole the length of your hips to the ground (turn a broom upside down) and place it at your outer hip on one side straight to the ground. Your outer mid-foot should touch the stick while also touching your hip. Widen or shorten your stance accordingly.
If toes are outward, use your hips to pivot the foot inward to straight.
If toes are inward, use your hips to pivot the foot outward to straight.
In the steps to achieve good posture and alignment, most important is setting the correct base to support your structure. When you have a solid foundation, just as a building does, you have a better opportunity to allow the body to function in the most optimal way.

Next Blog: Weight distribution when Standing