How to Stand 101

Video Transcript

Hello everyone, Dr. Alibhai here from Stuart Chiropractic. Today, I’ll be teaching you about proper standing posture. Many of us experience lower back pain from standing in one spot for too long, whether while doing dishes, cooking, or at work, perhaps on a computer or performing repetitive tasks. This often occurs because we tend to straighten our knees and hinge from our backs, sitting on our bones instead of letting our muscles do the work.

To start, stand with your feet about shoulder-width apart. It might be more comfortable for you to have your feet slightly turned out. We’re going to focus on ensuring there’s even pressure between the ball of the foot and the heel on both feet.

Once you’re in this position, with a slight bend in the knees, rotate your kneecaps outward. But the key focus here is on your feet, as if you’re trying to pull the ground apart beneath you. You’ll notice my arches lifting slightly while my feet remain static on the ground. This action of pulling and rotating the kneecaps out activates a spiral effect up to the glutes.

Place your hands on your hips to feel the glutes firing as you continue to pull the ground apart and maintain even foot pressure. This activation supports your stance. Now, in this rooted position, you are free to engage in any activity, whether catching a ball, washing dishes in a hinged hip stance, or performing tasks on an assembly line or at a standing desk.

Remember, root your feet into the ground, rotate the kneecaps outward, and activate the glutes. The last piece is to engage your core. Imagine someone might suddenly bump into you; tighten your belly button and keep your ribcage down, not flared up.

This setup creates a stable and resilient system, unlike merely hinging on our bones, which accelerates wear and causes pain. By rooting into the ground, activating your core, and keeping your ribcage down, you’ll experience greater fluidity and less pain throughout your day.

Take care.