Try the overhead squat test to determine your ability to have good posture and an efficient gait pattern (e.g. walking). Flexibility in the spine, shoulders, and lower limbs is critical to great posture and walking enjoyment.

Overhead Squat Test

  1. Hold a broomstick or pole overhead, arms straight and fully extended, with your hands and feet shoulder width apart.
  2. Squat slowly down like you are going to sit onto a stool.

What happens?

  • Do your feet rotate outwards and/or your heels lift off the ground? This means that you lack ankle flexibility and your feet have to pronate (toes out, arches fall in) and the heels come up to maintain balance.
  • Do your knees buckle inward? This is also related to the pronation effect of the feet. When this happens the tibia (shin bone) rotates inward causing the knee to fall inward which in turn causes the hip to rotate forward which can then put strain on the lower back. This has fatigue written all over it.
  • Do you have to hyperextend your lower back? If your upper back is very stiff and unable to extend, your lower back has to try and provide that extension in order to prevent you from falling forward.
  • Do your arms fall forward? Here again, if your upper back lacks the ability to extend and your shoulders are unable to externally rotate and abduct fully, you will have a hard time balancing with a feeling of falling forward.

As a result, having an efficient upright posture with shoulders down and back and a gait without pronation is a tall order. We are in forward flexed postures most of the day from walking with our heads down to sitting at computers.

Help?

Stretch your spine front and back as well as your ankles for improved posture and overall health. To stretch your back simply lay back over a exercise ball, face up, feet flat on the ground with knees at 90 degrees, extend your arms above your head and try to reach for the floor (2-4 times by 30 seconds). Also, do a V stretch or downward dog (yoga) movement while really trying to push your heels into the floor to increase your ankle flexibility (2-4 times by 30 seconds).

Please note that if you have had long term joint dysfunction in the spine, especially in the upper back, it will be hard to improve posture and spinal flexibility by stretching alone. See a health professional to get it treated to restore proper function.