Gravity Drop is one of the exercises that can be done anytime when you have an easy access to stairs. As its name implies, it uses gravity to re-align our joints.
Look at the picture below. It gives a very clear visual for the proper body geometry:
This geometry is easily violated if one shoulder or hip is higher than another and shoulders and/or hips are rotated.
If it happens, the body is pulled out of alignment and negatively affects the joints and spine position, leading to dysfunction and pain.
Gravity Drop will teach a body to recognize a proper alignment, strengthen and stretch leg and calf muscles, and get the hips out of rotation. It will help to re-establish a link between the heels and knees, hips, and shoulders.
Gravity Drop Instructions:
1. Stand on the step or a stair as though going up. Please wear shoes that have a good traction – snickers, tennis shoes, etc.
– Keep your feet parallel and hip width apart
– Hold onto a railing for support.
2. Edge your feet backward until your heels are off the stairs and let the weight of your body drop your heels off the stair. You are hanging down from the stair on the balls of your feet.
– Make sure your feet remain pointed straight ahead.
– You should feel like you are falling back, use the railing to prevent this.
3. To be sure that the pelvis is in the right position and your load joints are positioned right above each other from the side view, try looking down without bending your head – you should be able to just barely see the tips of your shoes.
4. Hold for 3 minutes.
Gravity will equally load all the joints and make them interact by physically stacking them directly above each other. At first, you will only feel a significant stretch in your lower legs. Eventually, you should feel work in the hips and low back.
The following will happen during Gravity Drop:
– Your upper back is forced into thoracic extension re-positioning the forward head.
– Thoracic extension moves pelvis into its correct position.
– Hips are moved out of rotation.
– Knees are forced into extension and ankles into dorsiflexion.
– Equally distributed weight forces shoulders and hips to be level – working on two triangles of proper body geometry.
Gravity drop is very helpful when you experience foot or heel pain. It is very beneficial for Conditions 2 and 3 postures.
Doing this e-cise daily will improve your posture – guaranteed.
If for any reason Gravity Drop does not feel good or generates pain, use your own judgment. You can either stop it altogether or start with shorter time and gradually increase it.
Your body is an ultimate judge of what works for you and what does not.
Please let me know if you have any questions about Gravity Drop e-cise, whether you liked it or not, and what you experienced doing it.
Be Upright. Be Happy. Live Pain Free.