Seven Steps of Systems Alignment

Alignment refers to the way things are arranged along a line. Systems alignment in the body refers to the proper anatomic position of the body's musculoskeletal systems. Alignment and posture can affect the permanent position of musculoskeletal systems along the spinal cord. According to the Cleveland Clinic, bad posture can weaken bones and joints, cause arthritis and permanently fix the spine in abnormal positions. The Clinic suggests that the seven steps of a healthy posture include maintaining back curvature, proper lower body positioning while seated, seated position with and without a back support, mechanical transition from sitting to standing and the mechanics involved with movement and force.

Maintain Back Curvature

• The spine has three normal curves. Spinal curves include the cervical curve between the base of scull and the shoulders, the thoracic curve between the shoulders and the middle of the back, and the lumbar curve at the lower back. Healthy postures maintain and promote the alignment of all three normal curves along the spine.

Seated Lower Body

• Bad posture and unhealthy alignment occurs while seated in physiological abnormal but socially common positions like crossing the leg, twisting around on a pivot chair or sitting on one leg. Promote healthy systems alignment by placing your feet on flat on the floor or ground while sitting in a chair. Bend both knees at a right angle, and position the knees evenly with or slightly above your hips by elevating your feet on a stool or platform if necessary. Distribute your weight evenly between both hips.

Seated Back Support

• Chairs in school, at the office, restaurants and other locations often have back support. Use the back support to guide your alignment by meeting the base of the back support with your buttocks while you are sitting. Place a rolled-up towel or lumbar pillow between your spine the back support on the chair to help maintain the curves in the spine.

No Back Support

• Some sitting situations do not provide back support. People often adopt poor alignment while using bleachers, benches, stools and other backless seats. Find healthy alignment with backless seats by slouching completely while seated at the end of the seat, then straighten your back as much as possible and hold the position for several seconds. Release the position by approximately ten degrees to use a posture that promotes healthy alignment while seated without a back support.

Standing Up

• Some people promote unhealthy alignment by bending forward at the waist to stand up from a seated position. Maintain a healthy posture that promotes proper alignment by scooting your buttocks to the end of the seat before standing. Use your legs to stand up by straightening them, and bending at the waist as much as possible. The Cleveland Clinic recommends performing ten standing backbends to stretch the back immediately after standing up.

Movement

• Promote a proper alignment with healthy movement. Maintaining a single position for an extended period of time can excessively strain body systems. The Cleveland Clinic recommends changing positions every thirty minutes to promote healthy alignment.

Lifting Force

• Exerting force with lifting movement requires placing the feet firmly on the ground and bending the knees and the hips to reach low items. Do not lift with straight knees or by bending forward. Flex the abdomen muscles and use your leg muscles by straightening your legs to lift.