Three Minutes to a Better Posture – Gravity Drop E-cise

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.

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Look at the picture below. It gives a very clear visual for the proper body geometry:

triangular-geometry

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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.

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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-collage

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.

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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.

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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.

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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.

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Be Upright. Be Happy. Live Pain Free.

www.uprightposturefitness.com

 

 

 

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Natasha

Natasha

4 Replies to “Three Minutes to a Better Posture – Gravity Drop E-cise”

  1. I’ve been doing gravity drop for a couple weeks now, and it seems that it pulled a muscle in the bottom of my left foot. Also, it makes my hip pain worse. I’ve double checked, and my feet and body are positioned correctly. Should I stop?

    1. Yes, you should stop. Always listen to your body – if you experience pain it’s a clear signal that your body is not ready for an exercise. Certainly don’t do it until your pulled muscle feels better. Or don’t do it at all. There are many factors that may be contributing to the hip pain, and Gravity Drop may be not the best exercise for your specific condition. The best course of action would be to see a postural alignment specialist who could evaluate your alignment and recommend corrective exercises appropriate for you.

  2. Is Gravity Drop suppose to internally rotate the pelvis? When I do this (on a step ladder which is a firm surface) it makes my knees turn in. I feel more weight on the inside edges of my feet too. But if I do it on something less firm like yoga blocks this doesn’t happen. Then I feel more weight on the outside edges of my feet (maybe I have equal weight on both edges?) and my kneecaps are facing forward.

    1. No, Gravity Drop does not internally rotate pelvis. The major purpose of this exercise is to place shoulder, hip, knee, and ankle (so called loading joints) on a vertical line (perpendicular to the floor from a side view) and keep them them under the load of your body weight for a while. It also stretches the back of legs that does not have a functionally needed length due to our sitting habits.
      The knees turn in on a ladder because: 1) most of the population has internally rotated femurs due to many hours of sitting and tucked under pelvis. It’s just becomes visible in this placement. 2) On a lower yoga block, most likely, the femurs are still internally rotated but you cannot see it as well as on a ladder. Especially if you are putting more weight on the outside edges of your feet which helps to somewhat externally rotate your femurs.
      It’s hard to give you a precise answer without seeing you in either position though. I would suggest, that instead of doing a Gravity Drop, learn what a proper stance is, and then practice something called a Calf Stretch and a Double Calf Stretch. You can find these recommendations here: https://www.youtube.com/watch?v=s589LrmIdwQ, https://www.youtube.com/watch?v=YJ0vHN2fsp8, and https://www.youtube.com/watch?v=E1zGzzWVsrw. Please keep in mind that if in all these positions you see the knees turned in, it means you do need to work on rotating them externally. The correct feet orientation, as well as vertically aligned hip-knee-ankle line will unmask where your femurs really are.

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