# An Exercise that Will Actually Improve Your Posture Source: https://www.youtube.com/watch?v=WaBMJL5ZBng Recap page: https://rapidrecap.app/video/WaBMJL5ZBng Generated: 2025-12-09T16:06:09.825+00:00 --- ## Quick Overview The key to improving posture using the wall exercise involves coordinating lengthening movements throughout the body—specifically extending the legs and lengthening the torso while keeping the pelvis and ribcage aligned against the wall—to counteract habitual shortening patterns, rather than relying on common, often counterproductive exercises like sit-ups or leg extensions. **Key Points:** - The recommended exercise involves standing with the back against a wall, ensuring the sacrum and the height of the armpit maintain contact, and then lifting up onto the toes while keeping the back against the wall. - A crucial element is maintaining proper foot alignment: the outsides of the feet should face straight ahead, and the individual must stay on the insides of the feet, avoiding falling onto the outer edges. - When going up onto the toes, one should actively pull the outer malleolus (ankle bone bump) backward and the three toes forward, while simultaneously abducting the thighs (pulling the insides of the thighs apart). - The goal of the exercise is to learn to extend the legs and lengthen the torso vertically while maintaining the alignment of the ribcage and pelvis against the wall, avoiding leaning the front of the ribcage forward or letting the knees go back. - The video contrasts this beneficial lengthening approach with common exercises like weighted lifts, push-ups, and sit-ups, which often encourage detrimental shortening movements or poor alignment (e.g., forward head posture shown in comparison images). - F.M. Alexander's favorite exercise, going up on the toes while maintaining wall contact, is presented as a highly effective method for retraining posture by encouraging coordinated lengthening. - Self-assessment is vital; viewers are urged to video record themselves performing the exercise to check for common errors like pelvic tilting or ribcage protrusion. ![Screenshot at 00:00: A man standing against a white brick wall demonstrating the initial setup for the posture exercise, with yellow lines marking the height of the sacrum and armpit to ensure full contact with the wall.](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-00-00.png) **Context:** This video focuses on applying principles derived from F.M. Alexander's work to improve posture through a specific wall-based exercise. The context establishes the baseline of poor posture, often resulting from habitual shortening movements encouraged by common exercises (like excess lumbar lordosis or forward head posture), and introduces a corrective exercise designed to promote coordinated lengthening throughout the entire body chain, from the feet up to the head. ## Detailed Analysis The video teaches an advanced application of F.M. Alexander's preferred exercise—raising up onto the toes while standing against a wall—to improve overall posture by encouraging coordinated lengthening. The initial setup requires maintaining contact between the sacrum, the mid-back, and the height of the armpit against the wall (00:05-00:10). When rising onto the toes, the individual must ensure the outsides of their feet face forward and maintain pressure on the insides of the feet, avoiding rolling outward (2:20-2:36). A key technical detail involves 'screwing the ankle' by pulling the outer malleolus backward while pulling the three toes forward, and simultaneously abducting the thighs (pulling the insides of the thighs apart) (2:37-3:17). The goal is to achieve an upright, lengthened torso without the front of the ribcage moving forward or the knees shifting backward relative to the wall (1:24-1:39). This approach contrasts sharply with common exercises like weighted lifts or sit-ups, which the video suggests often encourage detrimental shortening of the torso or poor head/neck positioning (3:44-3:56). The ultimate aim is to train the body to coordinate lengthening from the bottom (feet) to the top (head) simultaneously, which helps overcome habitual shortening patterns that cause poor posture (4:04-4:17). The instructor emphasizes self-assessment via video recording to identify and correct deviations from this ideal alignment (2:10-2:13, 4:45). ### Wall Exercise Setup and Execution - Maintain sacrum, mid-back, and armpit contact with the wall - Stand with feet outsides facing forward, pressure on insides of feet - Go up on toes while keeping back against the wall - Do not perform reps over and over without focus (00:05-00:56) ### Foot and Ankle Mechanics - Keep the outsides of the feet facing straight ahead - Stay on the insides of the feet, avoiding falling onto the outside (2:19-2:36) - Screw the ankle: Pull outer malleolus back while pulling three toes forward (2:37-2:49) - Pull heels out, avoiding narrowing the knees or falling onto the outside of the feet (2:50-3:32) ### Torso Alignment Goals - Upper torso needs to go forward; knees need to go back relative to the pelvis to maintain full contact (2:04-2:10) - Maintain lengthening movements across the entire body (legs and torso) simultaneously (4:04-4:12) - Avoid the irrational habit of shortening the torso while extending the legs (4:37-4:41) ### Contrast with Common Exercises - Traditional exercises like weighted lifts, push-ups, and sit-ups often encourage harmful shortening movements and poor posture (e.g., forward head posture) (3:44-3:56) ### Self-Assessment and Learning - Video record yourself performing the exercise to see what you are actually doing (2:10-2:13) - The exercise is difficult, but success reveals significant postural improvements (4:50-4:54) ![Screenshot at 00:00: Initial posture check against the wall showing measurement lines for sacrum and armpit contact \(green bar indicating the area that should touch the wall\).](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-00-00.png) ![Screenshot at 00:27: Diagram illustrating the difference between lifting on the toes while keeping the heel on the ground \(left, load pivot at forefoot\) versus lifting the heel off the ground \(right, load pivot at ankle/beam\), highlighting poor mechanics on the right.](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-00-27.png) ![Screenshot at 00:35: Anatomy diagram highlighting the First Metatarsal and surrounding bones, relevant to the foot mechanics discussed during the calf raise component.](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-00-35.png) ![Screenshot at 01:57: Diagram comparing a shortened/compressed posture \(left, curved lines\) versus an elongated, correct posture \(right, straight red lines between ribcage and pelvis\).](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-01-57.png) ![Screenshot at 02:37: Demonstration of 'Screwing the Ankle,' showing the desired rotational vectors \(arrows\) for the ankle joint to achieve a 90-degree angle to the forward direction.](https://ss.rapidrecap.app/screens/WaBMJL5ZBng/00-02-37.png)